Irresistible Keto Fried Chicken Tenders: Crispy Low-Carb Recipe That Tastes Like the Real Thing!

Keto Fried Chicken Tenders: Crispy Low-Carb Recipe that will transport you back to your favorite childhood comfort food—without the carbs! If you’ve been missing that perfectly crispy, juicy chicken tender since starting your keto journey, your search ends here. This game-changing recipe delivers that satisfying crunch and savory flavor you’re craving, all while keeping your macros in check. Get ready to indulge guilt-free in a dish that proves eating low-carb doesn’t mean sacrificing the foods you love.

Why You’ll Love This Keto Fried Chicken Tenders: Crispy Low-Carb Recipe

• Authentic Crunch Factor – Using a special blend of keto-friendly ingredients, this recipe creates that unmistakable crispy coating that makes the best homemade Keto Fried Chicken Tenders: Crispy Low-Carb Recipe recipe you’ll ever try. The texture is so similar to traditional breading that even non-keto family members won’t notice the difference!
• Family-Friendly Favorite – This quick and easy Keto Fried Chicken Tenders: Crispy Low-Carb Recipe for busy families has saved countless weeknight dinners in my household. Kids and adults alike devour these tenders without realizing they’re eating healthy.
• Macro-Perfect Satisfaction – With just 2g net carbs per serving, these tenders fit perfectly into your keto macros while still providing that deeply satisfying comfort food experience you’ve been missing.
• Versatile Meal Prep Option – These tenders store and reheat beautifully, making them perfect for meal prep. Make a double batch on Sunday and enjoy crispy chicken all week long in salads, wraps, or on their own.
• Restaurant-Quality Results – Learning how to make Keto Fried Chicken Tenders: Crispy Low-Carb Recipe step by step with this foolproof method means you’ll never need to order the carb-heavy restaurant version again. You can create the same delicious experience at home!

The Story Behind This Dish

When I first started ZawaRecipes, I was three months into my own keto journey and desperately missing some of my favorite comfort foods. Chicken tenders were at the top of that list! One rainy Sunday afternoon, my kids were begging for chicken tenders, and I found myself staring at my pantry ingredients, determined to create something that would satisfy both their cravings and my low-carb needs.

After several disappointing attempts (let’s just say pork rinds alone don’t make the perfect coating!), I finally hit on this magical combination of ingredients. When my 8-year-old son—the pickiest eater on the planet—asked for seconds and then thirds, I knew I had created something special. What started as a personal kitchen experiment became one of our blog’s most requested recipes, with readers sending me pictures of their own family members devouring these tenders without realizing they’re eating keto!

This recipe represents everything I love about keto cooking—recreating familiar favorites in a way that makes you forget you’re eating “diet food.” These tenders taste like freedom in a world where most people think keto means endless salads and bacon.

Ingredients You’ll Need

For the Chicken:

• 1½ pounds chicken tenderloins (or chicken breast cut into strips)
• 2 large eggs
• 2 tablespoons heavy cream
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ¼ teaspoon cayenne pepper (optional for heat)
• Salt and pepper to taste

For the Crispy Coating:

• 1 cup crushed pork rinds (about 2 ounces)
• ¼ cup almond flour
• ¼ cup grated parmesan cheese (the shelf-stable kind works best)
• 1 tablespoon Italian seasoning
• 1 teaspoon baking powder (this is the secret for extra crispiness!)
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper

For Frying:

• ½ cup avocado oil (or enough to reach about ¼-inch depth in your pan)

For Dipping Sauce (Optional):

• ⅓ cup mayonnaise
• 1 tablespoon sriracha or hot sauce
• 1 teaspoon pickle juice
• ¼ teaspoon garlic powder
• Salt and pepper to taste

Step-by-Step Instructions

Step1: Pat the chicken tenderloins dry with paper towels. This crucial step ensures your coating will stick properly and crisp up beautifully. If using chicken breasts, slice them into 1-inch strips.

Step2: Set up your dredging station. In one shallow bowl, whisk together eggs, heavy cream, garlic powder, onion powder, paprika, cayenne (if using), salt, and pepper until well combined.

Step3: In a separate shallow bowl or plate, combine the crushed pork rinds, almond flour, parmesan cheese, Italian seasoning, baking powder, garlic powder, salt, and pepper. Mix thoroughly to create your crispy coating mixture.

Step4: Working with one tender at a time, dip the chicken first into the egg mixture, ensuring it’s fully coated. Let excess drip off for a moment.

Step5: Roll the egg-coated tender in the dry coating mixture, pressing gently to ensure the crumbs adhere to all sides. Place the coated tender on a clean plate and repeat with remaining chicken.

Step6: For extra crispiness (this is optional but recommended!), place the coated tenders in the refrigerator for 15-30 minutes. This helps the coating set and adhere better during cooking.

Step7: Heat avocado oil in a large, heavy-bottomed skillet over medium-high heat until it reaches about 350°F (176°C). If you don’t have a thermometer, test by sprinkling a few crumbs into the oil – they should sizzle immediately but not burn.

Step8: Carefully add the chicken tenders to the hot oil, working in batches to avoid overcrowding the pan. Cook for 3-4 minutes per side until golden brown and crispy. The internal temperature should reach 165°F (74°C).

Step9: Transfer the cooked tenders to a wire rack set over a baking sheet or to a paper towel-lined plate to drain excess oil. This step is crucial for maintaining crispiness!

Step10: While the tenders are cooling slightly, mix all dipping sauce ingredients together in a small bowl if desired.

Step11: Serve immediately while hot and crispy, with dipping sauce on the side if using.

Ingredient Spotlight: The Perfect Keto Breading

The star of this recipe is undoubtedly the crispy coating that mimics traditional breadcrumbs without the carbs. Let’s break down why this combination works so well:

Crushed Pork Rinds: These create the foundation of our crispy coating. Pork rinds (or chicharrones) are essentially 100% protein and fat with zero carbs, making them perfect for keto cooking. When crushed finely, they create a texture remarkably similar to panko breadcrumbs. For the best texture, look for plain, unflavored pork rinds and crush them into fine crumbs using a food processor or by placing them in a ziplock bag and rolling with a rolling pin.

Almond Flour: While pork rinds alone can work, they sometimes absorb too much moisture during cooking. The addition of almond flour creates a more stable coating that helps maintain crispiness. It also adds a subtle nutty flavor that complements the chicken beautifully. If you have a nut allergy, sunflower seed flour makes an excellent 1:1 substitute.

The Secret Ingredient – Baking Powder: This unexpected addition is what sets truly crispy keto chicken tenders apart from mediocre ones. The slight chemical reaction that occurs during cooking creates microscopic bubbles in the coating, resulting in a lighter, crispier texture that stays crunchy longer. Don’t skip this ingredient!

Pro Tips for Success

Perfect Pork Rind Consistency: For the crispiest coating, make sure your pork rinds are crushed to a fine, breadcrumb-like consistency. Large chunks won’t adhere properly and can burn during frying.

Oil Temperature is Critical: Too cool, and your tenders will absorb oil and become greasy; too hot, and the coating will burn before the chicken cooks through. If you don’t have a thermometer, drop a small piece of coating into the oil – it should sizzle gently and begin browning within about 30 seconds.

Double Coating for Extra Crunch: Want even crispier tenders? After the initial egg and crumb coating, dip the tenders back into the egg mixture and then again into the crumbs for a double coating. This creates an extra-thick, super-crunchy exterior.

Can I air-fry these keto chicken tenders instead? Absolutely! Preheat your air fryer to 400°F (200°C), spray the tenders with avocado or olive oil spray, and cook for 10-12 minutes, flipping halfway through. They won’t be quite as juicy as the pan-fried version, but they’ll still be delicious and use much less oil.

Rest Before Serving: Let your cooked tenders rest on a wire rack for 2-3 minutes before serving. This allows the juices to redistribute throughout the meat and helps maintain maximum crispiness.

Nutritional Information

Per Serving (3 chicken tenders):

• Calories: 325
• Protein: 28g
• Total Fat: 22g
• Net Carbs: 2g
• Total Carbs: 3g
• Fiber: 1g

This recipe is perfect for keto, low-carb, and gluten-free diets. It’s also suitable for those following Atkins or other low-carb protocols. The high protein content makes it excellent for anyone focusing on muscle maintenance while losing weight.

Storage and Leftovers

These keto chicken tenders maintain their delicious flavor when stored properly, though the coating will naturally lose some crispiness over time. Here’s how to store leftover Keto Fried Chicken Tenders: Crispy Low-Carb Recipe for maximum enjoyment:

Refrigeration: Allow tenders to cool completely before storing in an airtight container lined with paper towels (to absorb excess moisture). They’ll keep in the refrigerator for up to 3-4 days.

Freezing Option: These tenders freeze surprisingly well! Place cooled tenders on a parchment-lined baking sheet and freeze until solid (about 2 hours), then transfer to a freezer bag or container. They’ll keep for up to 2 months.

Best way to reheat Keto Fried Chicken Tenders: Crispy Low-Carb Recipe:

• Oven Method (Recommended): Preheat oven to 375°F (190°C). Place tenders on a wire rack over a baking sheet and bake for 10-12 minutes until heated through and crispy again.
• Air Fryer Revival: 3-4 minutes at 375°F (190°C) brings back much of the original crispiness.
• Avoid Microwave if Possible: While convenient, microwaving will result in soggy tenders. If you must use the microwave, keep the time short and finish with a quick toast in a toaster oven if available.

Serving Suggestions

These versatile keto chicken tenders pair beautifully with a variety of keto-friendly sides. Here are some delicious serving ideas:

Classic Comfort Combo: Serve alongside keto coleslaw and a side of delicious Keto Fried Chicken Tenders: Crispy Low-Carb Recipe with simple ingredients like avocado or cucumber slices for a nostalgic fast-food style meal without the carbs.

Loaded Salad Topper: Slice cooled tenders and arrange over a bed of mixed greens with bacon bits, hard-boiled eggs, avocado, and blue cheese dressing for a hearty, satisfying salad.

Wrap It Up: Use large romaine or butter lettuce leaves to create low-carb wraps with sliced tenders, bacon, avocado, and a drizzle of ranch or spicy mayo.

Dipping Sauce Extravaganza: Create a dipping station with various keto-friendly sauces like buffalo sauce, ranch dressing, garlic aioli, or blue cheese dressing. This is especially fun for family movie nights or game days.

Frequently Asked Questions

Can I use chicken breasts instead of tenderloins? Absolutely! Simply cut chicken breasts into strips about 1-inch thick. They may need an extra minute of cooking time compared to tenderloins, so use a meat thermometer to ensure they reach 165°F (74°C).

What if I don’t eat pork – can I still make these? Yes! You can replace the pork rinds with an equal amount of extra almond flour mixed with 2 tablespoons of nutritional yeast to mimic that savory depth of flavor. The texture won’t be identical, but it will still be delicious. Another option is crushed cheese crisps, which provide excellent crunch.

How do I know when the oil is the right temperature without a thermometer? Drop a small piece of the coating mixture into the oil. If it sizzles immediately and rises to the top without burning, your oil is ready. If it sinks and doesn’t sizzle, the oil isn’t hot enough. If it immediately turns dark brown, your oil is too hot.

My coating keeps falling off during frying. What am I doing wrong? This usually happens for three reasons: 1) The chicken wasn’t dry enough before coating, 2) The oil wasn’t hot enough when you added the chicken, or 3) You’re turning the tenders too frequently. Make sure to thoroughly pat the chicken dry, ensure your oil is properly heated, and resist the urge to flip the tenders more than once.

Can these be made dairy-free? Yes! Omit the parmesan cheese and replace it with 2 additional tablespoons of almond flour plus 1 tablespoon of nutritional yeast (for flavor). Also, substitute the heavy cream in the egg wash with unsweetened almond milk or coconut cream.

Bonus Section: Elevating Your Keto Chicken Tender Experience

Seasoning Variations:

• Buffalo Style: Add 1 tablespoon of buffalo seasoning to your dry mix for spicy buffalo tenders.
• Lemon Pepper: Mix in 2 teaspoons of lemon pepper seasoning for bright, zesty tenders.
• Cajun Kick: Incorporate 2 teaspoons of cajun seasoning for a southern-inspired flavor.

Presentation Ideas: For a restaurant-quality presentation, serve your tenders in a small metal basket lined with parchment paper. Arrange dipping sauces in small ramekins and garnish with fresh herbs like parsley or chives. This elevated presentation makes the meal feel special, even though it’s completely keto-friendly!

Make-Ahead Party Tips: These tenders make excellent party food! For gatherings, you can prepare and cook all tenders ahead of time, then keep them warm in a 200°F (93°C) oven on a wire rack over a baking sheet. They’ll stay crispy for about an hour this way, allowing you to enjoy your guests instead of being stuck in the kitchen.

Final Thoughts & Call to Action

These Keto Fried Chicken Tenders prove that following a low-carb lifestyle doesn’t mean giving up the foods you love—it just means getting creative with ingredients and techniques. The joy on my family’s faces when I serve these crispy, golden tenders reminds me why I started creating keto recipes in the first place: food should bring pleasure and satisfaction, regardless of dietary restrictions.

Whether you’re a keto veteran or just starting out, I guarantee these tenders will become a regular part of your meal rotation. The perfect balance of crispy exterior and juicy interior creates that comfort food experience we all crave, without the carb overload.

Have you tried this recipe? I’d love to see your results! Take a photo and tag @ZawaRecipes on Instagram or pin this recipe to your favorite Keto Recipe board on Pinterest. And if you come up with any amazing seasoning variations or dipping sauces, please share in the comments below—our community thrives when we share our kitchen successes!

Remember, eating keto doesn’t mean missing out—it means discovering new, delicious ways to enjoy food while honoring your health goals. These crispy chicken tenders are proof that the keto lifestyle can be filled with flavor, fun, and the foods you love!

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