Low-Carb, Pan-Fried, Gluten-Free Breaded Chicken Tenders

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WHY YOU'LL LOVE IT

These crispy, keto-friendly chicken tenders are so good, you'll forget this chicken dish is a low-carb alternative!

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That’s not even an exaggeration, folks. These crispy chicken tenders are so tasty, I’ve had non-low-carb coworkers compliment them with envy when heating up my leftovers during lunch at work.

Don’t trust my coworkers’ opinions on exquisite cuisine? Try this on for size: my boyfriend has become my favorite guinea pig for my ketogenic, low-carb recipes. He won’t sugarcoat when he doesn’t like something and will give honest feedback on what I could tweak or change in each experiment to make it better. He was the one to suggest turkey sausage and smaller kale bites in our now-regular-menu Zuppa Toscana.

This one? Passed the taste test on the first try! And made the entire place smell amazing while cooking.

I was craving something different from the typical grilled chicken strips and baked chicken breasts I’d become used to on chicken nights. I sat there and thought about how I used to bread and cook chicken and had a hunch on some other low-carb fried recipes I’d seen online that were great, but not exactly what I was going for.After a bit of tweaking and playing around in the kitchen, I came up with the following low-carb, gluten-free chicken tenders recipe that will remain a keeper in my keto cookbook. I hope you enjoy it as much as I do!

After a bit of tweaking and playing around in the kitchen, I came up with the following low-carb, gluten-free chicken tenders recipe that will remain a keeper in my keto cookbook. I hope you enjoy it as much as I do!

Keto Chicken Tenders (Low Carb, Gluten-free)

Servings 4
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

Equipment

  • Sauté pan
  • Meat tenderizer
  • Silicone Tongs
  • Paper towels

Ingredients

Parmesan Mix:

  • 3/4 cup fresh grated parmesan cheese
  • 1 1/2 tbsp gluten-free, organic coconut flour**
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp Italian seasoning
  • 1 tsp garlic powder
  • 1 tsp salt

Low Carb Chicken Tenders:

  • 1 cup coconut flour
  • Parmesan mix entire batch from above
  • 2 eggs beaten with salt and pepper to taste
  • 8 chicken tenders raw
  • 1/3 cup light flavor olive oil***

Instructions

  • Warm up the olive oil in a sauté pan over medium heat.
  • Meanwhile, beat the tenders with a meat tenderizer and blot with paper towel.
  • For steps 4-10, work in batches.
  • Dip each side of the tender in a plate with coconut flour, then tap the tender a few times to shake off excess flour.
  • Next, dip the tender into the beaten egg and let the excess drip off.
  • Third, dredge the tender in the Parmesan mix, patting down each side twice to make sure the mix sticks well.
  • Turn the stove on to medium high and cook the tenders in batches (about 4 tenders at a time).
  • Carefully place the tenders in the oil and let them sit (don't move them!) for 4 minutes to form a crust.
  • Use tongs to flip the tenders over (the tenders should be golden now on the cooked side), then let them continue to cook for 3 more minutes.
  • Use tongs to place the tenders onto a plate lined with a paper towel to soak up extra oil.
  • Repeat steps 4-10 with remaining tenders.
  • After the tenders have cooled enough to touch, serve with your favorite dipping sauce. Bon appetit!

Notes

Nutrition Facts Per Serving (this may vary based on specific brands)285 CALS, 21g FAT, 11g CARBS, 7g FIBER, 4g NET CARBS, 14g PROTEIN
Tip: for ultra-fresh and tasty grated Parmesan, buy the Parmesan by the block, then cut into cubes as needed and blitz in a food processor. This is some of the best grated Parmesan I’ve had, and I can guarantee it will always be fresh for my needs!
* — Silicone tongs are super handy when it comes to cooking with hot oil. These are one of my favorite brands and super easy to clean.
** — We recommend Anthony’s brand of coconut flour.
*** — We really like the simplicity of the lighter flavor olive oil. It’s not as harsh or “in your face” of a flavor as EVOO can be. Here’s one of our favorite brands of extra light olive oil.
Author: Bacon and Cream
Calories: 285kcal
Course: Appetizer, Main Course, Side Dish
Cuisine: American
Keyword: chicken, chicken tenders, easy keto, fried chicken, gluten free, low carb alfredo sauce

** – Please note that this post may contain Amazon or other vendor affiliate links. As an Amazon Associate I may earn a small commission from purchases made from links clicked, but this will in no way affect you as a consumer or cost you anything extra. It will, however, help support Bacon and Cream and enable me to continue creating content. Thanks so much for your support!

Join the Conversation

  1. Try protein powder it works great as flour!

    1. Interesting idea! I’ve only used vanilla and chocolate protein powders… I suppose that you’d have to get a flavorless powder for this use?

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