CRUNCHY KETO CHICKEN TENDERS THAT WILL SATISFY YOUR CRAVINGS

If you’re craving crispy chicken then try these coconut and cashew nuts crusted Keto Chicken Tenders which are baked in the oven for only 25 minutes.

This entire recipe for 2lbs of Keto Chicken Tenders which yields approximately 15 large chicken tenders has 32 net grams carbohydrates plus spices whichever you choose to use.

Are there carbs in chicken?

The answer is no chicken breasts provide zero carbohydrates as it’s a protein however if you eat too much protein the excess is typically turned into glucose.

If you are on a keto diet sticking to the 20 grams or less net carbs is ideal for weight-loss goals.

Eating too much protein also prevents you from getting into Ketosis which is what causes fat burning to begin.

Keto Chicken Tenders Flavours and Seasonings

You start to introduce carbohydrates to your chicken once you add ingredients such as breading and certain seasonings.

If you don’t want anything but salt and pepper on your keto chicken tenders that are equally as delicious.

Take buffalo chicken tenders for example which will add carbs but not many if you follow a keto BBQ sauce recipe (coming to the blog soon).

Once you bake or deep-fry your keto chicken tenders add your BBQ sauce and toss in a large stainless bowl until coated.

Now you’ve got yourself some drool-worthy keto chicken tenders but with some added carbs and tonnes of flavour.

Dip Your Keto Chicken Tenders

It’s essential to have some sort of keto dip with your keto chicken tenders so consider that when you make this recipe.

We used a Caesar Dressing from a bottle because that’s what we had on hand or we love garlic avocado dip.

You could also use mustard, low-sugar ketchup or something homemade that you prefer.

Keto chicken recipes are part of our meal plan because all of us love chicken and don’t miss traditional high-carb breading.

We tend to create more keto chicken recipes during the fall and winter months because we crave comfort food.

I mean, who doesn’t right?

Fire Up The Grill

During the summer we’re all about chicken wings, steaks, chicken burgers, pork chops and other cuts of meats.

I also find chicken breast seems to be cheaper during the winter but we stock up any time we find a sale or 50% off sticker. Grab it while you can.

Trying to create different chicken tender recipes that we can swap around in our meal plan is what we’ve done with this keto chicken tenders recipe.

As with any recipe, it’s nice to switch it up by adding new ingredients or spices to keep it similar but just a little bit different in taste.

Our little guy is not a fan of keto chicken tenders BUT cut them into keto chicken nuggets and bam, he’ll eat them.

Imagine that, but he’s a picky eater, to begin with so we’re happy he even eats them.

Types of  keto breading

Finding a low-carb, keto breading that you enjoy means experimenting with what is available on the market.

Some of our favourite gluten-free, low-carb breading ideas come from nuts and crushed pork rinds.

Sometimes I even bake a loaf of our amazing low-carb bread, dry it out and then blitz it in the food processor and use that for breading or stuffing.

Originally the plan was to use an almond meal and shredded coconut crust for the outside of our keto chicken tenders but we didn’t have any raw almonds but we did have cashews.

So for our low-carb, keto chicken tenders today we used raw cashew, shredded coconut breading which not only offers lots of flavours and textures but it gives you that crunch when baked. Perfect!!!

If you don’t want to bake these keto chicken tenders you could fry or even deep-fry them for an even crispier texture.

• low-carb parmesan crust
• pork rinds (use my discount code to get 10% off your order from Buster Rhino’s Canada)
• raw almond meal breading
• shredded coconut breading (huge fan of the Organic YUPIK Coconut flour and Yukpik shredded coconut)
• raw cashew breading

Like any breading, you will want to dip your protein in flour which we used coconut flour and then into an egg mixture before ending in your keto breading.

We used coconut flour for our coating but you can also use almond flour if you don’t have coconut.

The idea behind this is because you need that egg to ensure that the breading sticks to the keto chicken tenders or it will simply fall off, which you don’t want especially if you deep-fry them.

Alternatively, you can use a grated strong cheese such as parmigiano regianno, Romano cheese or any other dried strong cheese along with a flour base such as coconut or almond flour.

Lastly, we’ve used pork rinds on a few occasions as breading for our keto chicken tenders which work out great.

Make sure to crush them fine before using because any chunks will just fall off. You won’t want that and they burn easily.

How to make Keto Chicken Tenders

Before I even start to make the keto chicken tenders I get all of my ingredients ready into shallow dishes in an assembly line process.

This makes things SO much easier for breading.

I lined a large baking sheet with parchment paper and as I coated each chicken tender I laid them next to each other with a small space in between.

In a pre-heated oven at 350 degrees the Keto Chicken Tenders will take approximately 25-30 minutes until they are thoroughly cooked and crispy.

When done remove from baking sheet and let sit for a minute or two so they keep their crisp texture as steam tends to mush any breading.

The same goes when packing up any leftovers, wait until they are fully cooled.

Serve with your favourite dipping sauce and a salad or bowl of soup and you’ve got a delicious low-carb, keto meal!!

Depending on how big you slice your chicken tenders you may end up with more than 15.

Nutrition:

The net carbs for this recipe are based on plain chicken tenders with salt and pepper seasonings.

I did this so everyone can add whatever they like to flavour their keto chicken tenders.

Continue to Content

Yield: 15

Crispy Keto Chicken Tenders

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 25 minutes

Please bear with me as I update my recipe plugin as the old one removed my printable recipes.

If you are a fan of coconut and cashews you will love these Keto-friendly chicken tenders which are baked in the oven and full of flavour.

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Ingredients

• 2lbs chicken breasts sliced into chicken tenders
• 1 cup unsweetened coconut shredded
• 2/3 cup raw cashews blitzed in food processor
• 2 large eggs
• 2 tablespoons Franks Hot Sauce
• 1 teaspoon salt
• 1 teaspoon pepper
• 1/2 cup coconut flour
• Optional
• Seasonings for breading paprika, cumin, chilli, cinnamon, taco etc.

Instructions

1. Preheat your oven to 350 degrees
2. Line a large baking sheet with parchment paper
3. Take your chicken breasts and slice them into chicken tenders. I do this by slicing them into two or three strips depending on big or thick they are.
4. In a shallow plate add your coconut flour.
5. In a bowl add your eggs, salt and pepper then whisk to combine. We added Franks Red Hot Sauce.
6. In your food processor add your raw cashews or almonds and blend until it looks like a meal or breading consistency.
7. Add your unsweetened shredded coconut
8. Add any seasonings to the breading mixture and stir
9. Take one chicken tender, coat with coconut flour, dip in the egg mixture to coat then roll in the coconut cashew breading.
10. Place on the baking sheet
11. Bake for 25-30 minutes until the chicken is fully cooked and the outside breading is crispy.

Did you make this recipe?

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