Looking for a deliciously crispy and keto-friendly alternative to traditional chicken tenders? These keto chicken tenders are a perfect combination of crunchy and juicy, with the added twist of pickle juice for extra flavor. Whether you’re on a low-carb diet or simply craving a crispy snack, these tenders are sure to satisfy your taste buds. Quick to make, low in carbs, and irresistibly tasty, this recipe is perfect for anyone looking for a healthier way to enjoy chicken tenders.
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What Makes These Keto Chicken Tenders Special?
What sets these keto chicken tenders apart is their incredible crunch and the surprising addition of pickle juice. Pickle juice acts as a brine, keeping the chicken tender and juicy while infusing it with a tangy, savory flavor. Coated with crushed pork rinds and parmesan cheese, these tenders deliver the crispy texture you crave without the carbs from traditional breadcrumbs. Baked in the oven, they’re healthier than fried tenders and still pack a flavorful punch. These tenders are also incredibly versatile, making them ideal for meal prep, snacking, or serving as a family-friendly dinner.
Ingredients for Keto Chicken Tenders
To make these keto chicken tenders, you only need a few simple ingredients that are easy to find at your local grocery store:
- Pickle juice: Acts as a brine, infusing the chicken with a tangy flavor while keeping it juicy.
- Chicken tenders: These are the base of the dish. You can substitute with chicken breast cut into strips.
- Pork rinds: These are crushed into crumbs and serve as a low-carb alternative to breadcrumbs.
- Parmesan cheese: Adds an extra layer of crunch and saltiness.
- Black pepper, smoked paprika, garlic powder: Seasoning mix to add depth and flavor.
- Eggs: Used to bind the pork rind coating to the chicken.
Alternative Ingredient Suggestions
- For a dairy-free option: Substitute the parmesan with nutritional yeast or a dairy-free cheese.
- If you don’t have pork rinds: You can use almond flour or coconut flour for a different texture, but the crunch might not be as crispy.
- For a spicier kick: Add cayenne pepper or chili powder to the seasoning mix.
Step-by-Step Instructions for Perfect Keto Chicken Tenders
Follow these simple steps to prepare your crispy, juicy keto chicken tenders:
- Brine the Chicken: Place your chicken tenders in a large bowl and pour enough pickle juice over them to completely cover. Refrigerate for at least 3 hours, or preferably overnight, for maximum flavor infusion.
- Preheat the Oven: Set your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
- Prepare the Coating: In a shallow bowl, combine the crushed pork rinds, parmesan cheese, black pepper, smoked paprika, and garlic powder. In another bowl, whisk the eggs.
- Coat the Chicken: Take each chicken tender, dip it in the egg mixture, then coat it in the pork rind and parmesan mix. Press the coating to ensure it sticks.
- Bake: Arrange the coated chicken tenders on the baking sheet. Bake for 18-20 minutes, or until the internal temperature reaches 165°F (74°C). Flip the tenders halfway through cooking for even crispness.
- Serve: Once cooked, remove the tenders from the oven and serve with your favorite keto dipping sauces, such as keto ranch or BBQ sauce.
Tips & Tricks for Perfect Keto Chicken Tenders
- Use fresh pickle juice: The pickle juice works best when it’s freshly opened, as it has the right acidity to tenderize the chicken.
- Don’t skip the brine: Letting the chicken marinate in the pickle juice overnight or for several hours is key to getting that juicy, flavorful result.
- Check doneness with a meat thermometer: Ensure your chicken reaches 165°F for perfect doneness.
- Reheating: If you have leftovers, place the tenders on a baking sheet and reheat them in the oven to restore the crispiness.
- Avoid soggy tenders: Make sure to pat the chicken dry with paper towels after removing it from the pickle juice before coating it to avoid a soggy coating.
Pairing Ideas and Variations for Keto Chicken Tenders
These keto chicken tenders are versatile and can be paired with a variety of keto-friendly sides and sauces. Here are some great pairing ideas:
- Keto Ranch Dressing: A creamy, tangy dip that complements the crispy tenders perfectly.
- Keto BBQ Sauce: Sweet and smoky, perfect for dipping or drizzling on top.
- Keto Fries: Pair with a side of crispy keto fries for a satisfying meal.
- Keto Salad: Serve with a fresh, green salad for a light yet filling meal.
Make-Ahead and Storage Tips
You can make these keto chicken tenders in advance and store them in the fridge for up to 3 days. To keep them crispy, reheat them in the oven on a rimmed baking sheet. For meal prep, these tenders hold up well when stored in an airtight container, and they make an excellent addition to salads or wraps throughout the week.
Why Keto Chicken Tenders Are Perfect for Low-Carb Diets
Keto chicken tenders are a great choice for anyone following a low-carb or ketogenic diet. They provide a satisfying crunch without the carbs found in traditional breaded tenders. The use of pork rinds ensures a crispy texture, while the pickle juice brine adds flavor and moisture, making these tenders a delicious option that aligns perfectly with keto guidelines. With just 1g of total carbs per serving, these tenders are an ideal meal or snack for those looking to maintain their keto lifestyle without sacrificing flavor.
Conclusion
These Keto Chicken Tenders are the ultimate combination of flavor and crunch, offering a deliciously crispy alternative to traditional breaded chicken tenders without the carbs. With simple ingredients, minimal prep time, and a mouthwatering flavor profile enhanced by pickle juice, they’re the perfect snack, dinner, or meal prep option. Whether you’re following a keto diet or just looking for a healthier chicken recipe, these tenders deliver on taste and texture every time. Pair them with your favorite keto-friendly dips and enjoy the satisfying crunch without the guilt.
Frequently Asked Questions
Can I use chicken breasts instead of chicken tenders for this recipe?
Yes, you can easily substitute chicken tenders with chicken breasts. Simply cut the breasts into long, thin strips to mimic the shape of tenders. This works great and ensures you have the same delicious results.
How do I make these Keto Chicken Tenders in the air fryer?
To make Keto Chicken Tenders in the air fryer, preheat the machine to 400°F. Place the coated tenders in the air fryer basket in a single layer, ensuring they aren’t touching. Cook for about 10 minutes, flipping halfway through, until the internal temperature reaches 165°F and they are crispy.
Can I make these chicken tenders ahead of time?
Yes, you can prepare these keto chicken tenders ahead of time. Once baked, allow them to cool, then store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply place them on a baking sheet and warm them in the oven until they’re crispy again.
More Relevant Recipes
Keto Chicken Tenders
- Total Time: 33-35 minutes
- Yield: 6 servings 1x
Description
These Keto Chicken Tenders are crispy, crunchy, and bursting with flavor. Coated in a savory mixture of crushed pork rinds and parmesan cheese, then baked to golden perfection, these tenders are the ultimate low-carb snack or meal. Pickle juice brine ensures the chicken stays tender and juicy, while the crunchy coating provides a satisfying texture. Perfect for anyone on a ketogenic diet or those looking to enjoy a healthier take on fried chicken.
Ingredients
- Pickle juice – enough to cover chicken (for brining)
- 2 pounds chicken tenders
- 3/4 cup crushed pork rinds
- 3/4 cup grated parmesan cheese
- 1 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 2 eggs
Instructions
- Brine the Chicken: Place the chicken tenders in a large bowl and cover with pickle juice. Refrigerate for at least 3 hours, or overnight.
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Prepare the Coating: In a shallow bowl, combine crushed pork rinds, grated parmesan, black pepper, smoked paprika, and garlic powder. In another bowl, whisk the eggs.
- Coat the Chicken: Dip each chicken tender into the egg wash, then into the pork rind-parmesan mixture, pressing gently to ensure the coating sticks.
- Bake: Place the coated chicken on the prepared baking sheet. Bake for 18-20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). Flip the tenders halfway through cooking for even crisping.
- Serve: Once baked, remove from the oven and serve with your favorite keto-friendly dipping sauces.
Notes
- For the best results, marinate the chicken in pickle juice overnight for a more intense flavor.
- If you don’t have pork rinds, you can use almond flour or coconut flour as a substitute, though it may not be as crispy.
- For extra flavor, try adding cayenne pepper or chili powder to the seasoning mix.
- To reheat leftovers, place tenders on a baking sheet in the oven to maintain crispiness.
- Prep Time: 15 minutes
- Cook Time: 18-20 minutes
- Category: Dinner, Snack
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 265
- Sugar: 1g
- Sodium: 765mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 1g
- Protein: 41g
- Cholesterol: 165mg
