Keto Chicken Tenders offer a delicious low-carb twist on classic chicken strips. Breaded with almond and coconut flour, they’re perfectly crispy and served with a mouthwatering sweet and spicy sauce.
These keto chicken tenders are the perfect solution for anyone craving a crispy, delicious meal without the carbs. Coated in a blend of almond and coconut flour, they’re just as crunchy as traditional chicken tenders but much healthier.
The double-breading method keeps them juicy, while the sweet and spicy sauce adds a bold flavor that’s sure to please.
Whether you serve them with turnip fries or a keto-friendly pasta, this easy recipe makes a satisfying and flavorful meal any day of the week.
Why You’ll Love Our Keto Chicken Tenders
- Low-Carb: Our almond flour chicken strips have a crispy crust and come with a sweet and spicy sauce. They are full of flavor without the high-carb content, perfect for a keto diet.
- Perfect for Leftovers: Store in the fridge for up to five days, making them a great option for your next meal or a quick snack.
- Easy to Make Ahead: Freeze the tenders individually, so they’re ready to bake directly from frozen — no thawing needed!
- Family-Friendly: Kids adore these tenders! With all the crispy goodness and less sugar!
How to Make Perfect Keto Chicken Tenders
Preheat Oven – Preheat your oven to 375°F and grease a large baking tray with oil.
Prepare Chicken and Breading – Cut the chicken into 1-inch strips. In a medium bowl, combine almond flour and coconut flour. In another bowl, whisk eggs with garlic powder and salt.
Coat Chicken Tenders – Dip each chicken strip into the egg mixture, then coat with the breading. Press the breading onto the chicken and repeat the process for extra crispiness.
Bake Chicken – Arrange the coated chicken on the prepared baking tray. Bake for 15 minutes, flip once golden brown, then bake for another 10 minutes.
Make the Sauce – Combine the sauce ingredients (except butter) in a small saucepan over medium heat. Simmer for 8-10 minutes, then adjust the spice level to taste. Optional: Stir in butter for a richer flavor.
Serve – Toss the baked chicken tenders in the sauce or serve the sauce as a dip on the side.
Frequently Asked Questions
Can you have breaded chicken on a keto diet?
Traditional bread crumbs are too high in carbs for a keto-friendly dish. Instead, we use almond and coconut flours to create a delicious, low-carb, grain-free coating. This keeps the carb content low, around 2-3 grams per serving, making it perfect for keto.
Is there an alternative to almond flour in keto chicken tenders?
Yes, you can use coconut flour or protein powder as a substitute for almond flour. Both provide a low-carb, keto-friendly option for breading.
Why do I have to double bread my chicken tenders?
Double breading helps the coating stay intact during cooking, locking in moisture and ensuring the chicken stays juicy on the inside while remaining crispy on the outside. This technique is essential for achieving that perfect crunch.
Keto Chicken Tenders
Ingredients
Chicken
- 24 oz Chicken Breasts skinless, boneless, chopped into 1" strips
- 3 Medium Eggs
- ½ tsp Garlic Powder
- ½ tsp Salt
- 2 cups Almond Flour
- ½ cup Coconut Flour
- Oil for cooking
Sweet and Spicy Sauce
- 1 tbsp Hot Sauce
- ⅓ cup Powdered Erythritol
- ½ cup Water
- 2 tsp Smoked Paprika
- ¼ cup Tomato Paste
- ½ tsp Chili Flakes
Optional
- 2 tbsp Butter to make the sauce richer
Instructions
- Cut the chicken into 1-inch strips. In a medium bowl, combine almond flour and coconut flour for the breading. In another bowl, whisk the eggs with garlic powder and salt.
- Dip each chicken tender into the egg mixture, then coat it with the breading. Press the breading onto the chicken to ensure an even coating. Repeat this process for a double breading to help it stay intact while baking.
- Preheat the oven to 375°F. Grease a large baking tray with oil and arrange the chicken tenders. Bake for 15 minutes on one side, then flip and bake for an additional 10 minutes until golden brown.
- Meanwhile, combine the sauce ingredients (except butter) in a small saucepan. Cook over medium heat for 8-10 minutes to bring out the flavors. Taste and adjust the spiciness to your preference. Optional: Stir in butter after removing from heat to enrich the flavor.
- Coat the cooked chicken tenders with the sauce or serve it on the side as a dip.
Notes
- Store any leftovers in the fridge for up to five days, though they’re best when freshly made as they may lose their crispness over time.
- These chicken tenders are freezer-friendly. To store, freeze them raw with plastic dividers to prevent them from sticking together. When ready to cook, simply bake from frozen by following the recipe instructions without thawing.