Finger Lickin’ Crispy KETO Chicken Tenders

Keeping dinner inspired and interesting may seem like a challenge on other types of eating plans, but thankfully, keto has you covered. 

At Konscious Keto, we love this delicious fried chicken recipe. You may wonder what kind of diet plan allows you to eat fried chicken, but here's the beef... or in this case, the truth about fried chicken. 

On keto, it's all about the quality of the fats you eat. Not all fats are a free pass to indulge, but knowing how to make smart, educated guesses (like reading our blog), you can make small  but significant changes to your overall health. 

Today, we'll show you how to transform the delicious, but diabetes inducing dinner of fried chicken into a guilt-free keto delight.  

We promise this is one the whole family will love, and it lays a strong foundation for tons of delicious recipes. More on those coming soon. 

Finger-Lickin' Crispy KETO Chicken Tenders

There's something so appealing and delicious about Finger Lickin’ Crispy KETO Chicken Tenders. Maybe it's the juicy tenders? The crispy coating? Or maybe it's the satisfaction of licking your fingers clean at the end... 

Whatever floats your boat, we have a tried-and-true recipe just for you. This recipe is an ideal counterpart to our Golden KETO Cauliflower Bake.

If you haven't checked that out, we highly recommend it for those nights when you want some southern comfort. 

For those who want something a little lighter, you can also use these Finger Lickin’ Crispy KETO Chicken Tenders as an appetizer to serve with keto pizza and other delicious sides at your next tailgating party. 

It also goes great on a salad for a crispy and satisfying pick-me-up. Simply make extra Finger Lickin’ Crispy KETO Chicken Tenders and store them overnight in the fridge for you 5-minute meal the following day. 

If you're ready to get started, you'll be thankful to know you should have all of these common keto ingredients in your pantry.

You can substitute your fave seasonings as needed (we've also given you some yummy sauce ideas at the end).

We love to use organic, hormone-free chicken when possible. Eating a clean keto diet will help improve your health and longevity, and is well worth it. 

Here's what you need to get started:  

Yields: 9-12 Tenders

Serving size: 2 Tenders

Prep time: 15 - 20 min.

Cook time: 25-30 min.

Macros: Calories: 480 | Net Carbs: 4g | Fat: 28g

Ingredients:

  • 3 chicken breasts, cut into strips
  • 2 organic eggs
  • 1 bag pork rinds
  • ⅓ cup parmesan cheese, grated  
  • 1 cup almond flour
  • 1 tsp salt
  • Pinch cayenne pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp oregano
  • Nonstick cooking spray 

Instructions:

  1. Line baking sheet with aluminum foil and place a rack on top, spray with nonstick cooking spray. Set aside.
  2. Crush pork rinds in large zip lock bag. Add parmesan to bag and shake to mix.
  3. Beat two eggs in a bowl. Set aside,
  4. Combine almond flour, salt, cayenne, oregano, garlic and onion powder in a bowl. Set aside.
  5. Set up a breading station in this order: flour mixture, then eggs, lastly, pork rinds/cheese mixture.
  6. Dredge chicken in flour mixture, then egg, then add to pork rind bag, seal and shake to coat chicken in pork rinds.
  7. Place “breaded” chicken strips on a baking rack. Repeat the breading process for all chicken strips.
  8. Bake in 425°F oven for 25-30 minutes or until cooked through and crispy.

Optional sauces:

 

Buffalo:

Serving size: 2 tbsp.

Prep time: 5 min.

Combine ½ cup Frank’s hot sauce and 1 tbsp butter. Heat in microwave until warm and the butter is melted. Whisk to combine.


    Can’t Believe it’s not Honey Mustard:

    Serving size: 2 tbsp.

    Prep time: 5 min.

    Combine ½ cup mayo, 2-4 tsp Dijon mustard and 5-15 drops of liquid stevia to taste.

      Switching up the sauces is an easy way to make this meal feel fresh, without adding a ton of effort or carbs to the mix.

      Why not try both and see what one you love more? You could serve with some crunchy celery sticks and have a party for one. 

      You can get even more creative by switching up the sides. Will you turn these into a yummy lunchtime salad? Or indulge with keto comfort side dishes? Go check out our recipe blog for more inspiration. 

      If you love this recipe, you can also check out our Facebook group for more dinnertime suggestions that will help you stay in ketosis.

      You can share photos, get inspired, find support, and so much more. We'd love to see you there soon!

       

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