So good, you’ll forget this chicken dish is a low-carb alternative!
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!
Low-carb, gluten-free chicken tenders recipe
Ingredients (makes 4 servings):
1 cup Gluten-Free Organic Coconut Flour
Parmesan mix with salt (see recipe below)
2 eggs, beaten with salt and pepper to taste
8 raw chicken tenders
1/3 cup Light Flavor Olive Oil (I like the simplicity the lighter flavor gives to this recipe, it’s not as harsh as EVOO)
Parmesan Mix Ingredients:
1.5 tablespoons Gluten-Free Organic Coconut Flour
1.5 teaspoons baking powder
1 teaspoon garlic powder
3/4 cup grated parmesan cheese (I use Kraft)
1 teaspoon salt
1.5 teaspoon Italian seasoning
Warm up olive oil in sauté pan over medium heat.
Meanwhile, beat tenders with a meat tenderizer and blot with paper towel.
For the next few steps, work in batches.
Dip each side of tender in the plate with coconut flour, then tap tender a few times to shake off excess flour.
Next, dip tender into the egg mix and let excess drip off.
Third, dredge in Parmesan mix, patting down into each side twice to make the mix stick well.
Turn stove on to medium high and cook in batches (about 4 tenders at a time).
Carefully place in oil and let tenders sit (do not move!) for 4 minutes.
Use tongs to flip tenders over (tender should be golden on cooked side), then let them cook for 3 more minutes.
Use tongs to place tenders onto a plate with a paper towel to soak up excess oil.
After tenders have cooled enough to touch, serve two on a plate with your favorite dipping sauce. Our favorites so far include:
- Tomato cream (canned tomato sauce mixed with creamy cheese Alfredo)
- Sriracha Mayo mix
- Frank’s red hot
- Ranch with franks red hot (buffalo ranch)
Nutrition Facts Per Serving (this may vary based on specific brands): 285 CALS, 21g FAT, 11g CARBS, 7g FIBER, 4g NET CARBS, 14g PROTEIN