Keto Chicken Tenderloin – This low carb chicken tenderloin is Juicy, flavorful, and versatile made in air fryer or oven with just 2 net carbs per serving!
Why Chicken Tenderloins Are Perfect for Keto
Chicken tenderloins are an ideal protein for keto because they are:
- Low-carb: With virtually zero carbs, they fit perfectly within keto guidelines.
- High-protein: Chicken is packed with protein, helping you stay full and satisfied.
- Versatile: Whether you bake, grill, or pan-fry, chicken tenderloins can take on any flavor profile.
- Quick to cook: Due to their small size, they cook much faster than chicken breasts, making them ideal for weeknight dinners.
Recipe FAQs
What temperature should chicken tenderloins be cooked to?
Chicken tenderloins should be cooked to an internal temperature of 165°F (75°C). Use a meat thermometer to check, especially if you’re frying or baking them, to avoid undercooking or overcooking.
Can I use other low-carb breading alternatives?
Absolutely! You can replace almond flour with coconut flour for a slightly sweeter flavor. Ground pork rinds are another fantastic option if you want extra crispy chicken.
How do I keep the breading from falling off?
The key is to ensure that the chicken is properly dried before dipping in the egg wash. Also, press the almond flour mixture firmly onto the chicken to make sure it sticks.
Can I make these in an air fryer?
Yes, air fryers are perfect for keto chicken tenderloins! Preheat your air fryer to 400°F, spray the chicken lightly with cooking spray, and cook for 10-12 minutes, flipping halfway through.
Tips and Tricks for the Best Keto Chicken Tenderloins
- Pound your tenderloins: If some pieces are thicker than others, gently pound them with a meat mallet. This ensures even cooking.
- Don’t overcrowd the pan: When frying, give the chicken enough space. Overcrowding can cause them to steam instead of fry, resulting in a less crispy crust.
- Rest your chicken: Let the chicken sit for a few minutes after cooking to allow the juices to redistribute. This helps keep the meat tender and juicy.
Keto-Friendly Variations
Chicken tenderloins are incredibly versatile, and you can easily tweak the recipe based on your preferences or dietary needs.
- Spicy Keto Chicken Tenderloins: Add ½ teaspoon of cayenne pepper to the almond flour mixture for a kick of heat.
- Herb-Crusted Chicken: Incorporate fresh or dried herbs like rosemary, thyme, or oregano for an Italian-inspired version.
- Keto Buffalo Chicken Tenders: After frying, toss the chicken in a mixture of Franks Red Hot Sauce and melted butter for spicy buffalo tenders.
How to Serve Keto Chicken Tenderloins
These keto chicken tenderloins pair beautifully with a variety of low-carb sides. Here are some of my favorite keto-friendly options:
- Cauliflower mash: A creamy, low-carb alternative to mashed potatoes.
- Zucchini noodles: For a light and healthy side.
- Keto coleslaw: The crunchy, tangy coleslaw complements the crispy chicken perfectly.
- Avocado salad: A fresh and healthy side that adds some creaminess to your meal.
For dipping sauces, try:
- Keto ranch dressing
- Sugar-free BBQ sauce
- Keto honey mustard
How to Store and Reheat Keto Chicken Tenderloins
If you have leftovers (which, let’s be honest, is rare because they’re so delicious!), here’s how to store and reheat them:
Storing:
- In the fridge: Store the chicken tenderloins in an airtight container for up to 4 days.
- In the freezer: Freeze cooked tenderloins in a single layer on a baking sheet. Once frozen, transfer them to a freezer bag or airtight container and store for up to 3 months.
Reheating:
- In the oven: Preheat your oven to 350°F. Place the tenderloins on a baking sheet and bake for about 10 minutes, or until heated through.
- In the air fryer: Reheat at 350°F for 5-6 minutes for crispy results.
- On the stovetop: Heat in a skillet over medium heat for 3-4 minutes, flipping halfway through.
Pro Tip: Avoid microwaving chicken tenderloins if you want to maintain their crispy texture. The microwave tends to make them soggy.
Keto Chicken Tenderloin (Low Carb)
Keto Chicken Tenderloin - This low carb chicken tenderloin is Juicy, flavorful, and versatile made in air fryer or oven with just 2 net carbs per serving!
Ingredients
- 1 1/2 lbs chicken breast, cut into strips
- 2 tbsp butter, melted
- 1 egg, beaten
- 1 tbsp mayonnaise
For the Keto Breading:
- 3/4 cup grated Parmesan cheese
- 1/2 tsp garlic salt
- 3/4 cup almond flour
- 1/2 tsp garlic powder
- 1/2 tsp Italian seasoning
- 1/2 tsp onion powder
- 1/2 tsp black pepper
- 1/4 tsp paprika
Instructions
- Preheat your oven to 425°F. Line a baking sheet with foil or spray with cooking spray.
In one bowl, whisk together the egg and mayonnaise. In another bowl, mix all the keto breading ingredients. - Dip each chicken strip in the egg mixture, then dredge in the breading, ensuring each piece is well-coated.
- Arrange the coated chicken strips on the baking sheet, brush with melted butter, and bake for 15 minutes.
- Flip the tenders, then bake for an additional 5-10 minutes, or until fully cooked through.
- Air Fryer Instructions: Preheat to 390°F, spray the tenders lightly with cooking oil, and cook for 5 minutes. Flip and cook for an additional 2-3 minutes.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 385Total Fat 21gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 13gCholesterol 149mgSodium 499mgCarbohydrates 6gNet Carbohydrates 2gFiber 2gSugar 1gProtein 43g
All Chicken Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts on Keto Chicken Tenderloins
Keto chicken tenderloins are a low-carb, high-protein dream come true. Whether you’re a busy parent looking for a quick dinner or someone dedicated to the keto lifestyle, these crispy, flavorful tenderloins are a must-try. Plus, with endless variations and keto-friendly sides, you can customize them to fit your cravings any night of the week.
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