Keto Chicken Tenders (Low Carb, Gluten-free)
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.