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Get It NowMy Keto Chicken Tenders Taste Like Childhood…Minus The Carbs
This keto chicken tenders recipe is one of my personal favorites from my Easy Keto Cookbook. I used to grab organic breaded tenders from the store for quick kid dinners, but I wanted something low carb that my husband and I could enjoy, too. So I created these, and turns out, the whole family likes them even more than the store-bought kind. They bring back all the crispy, comforting vibes from childhood… just without the carbs. Simple, satisfying, and totally hit the spot. Here’s what makes them one of my favorite keto chicken recipes:
- Crispy outside, juicy inside – I tested all kinds of keto breading, but pork rinds and protein powder came out on top. It sticks well, gets super crispy, and brings back that classic chicken tender crunch I missed. Not a fan of pork rinds? Try my keto chicken nuggets, instead.
- Only 6 ingredients – These are simple, straightforward, and quick to make. Just coat, bake, and enjoy—no flour, no frying mess, no fuss.
- Kid-approved & Low Carb – I originally made them for the grown-ups, but now my kids ask for them, too. And the best part? They have 0g net carbs. Total win.
- One of 100 Easy Recipes in My Cookbook – It’s one I make on repeat! If you want more comfort food vibes, make sure to grab my first cookbook for others like chicken quesadillas, coffee cake zucchini bread, and fathead gnocchi.
Not keto? You can still make these baked chicken tenders for a healthy, gluten-free dinner. Make them with me!
Ingredients & Substitutions
Here I explain the best ingredients for my keto baked chicken tenders recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Chicken – I usually use boneless skinless chicken breast and slice it into strips, but chicken tenderloins work great, too. If you’ve got those on hand, check out my air fryer chicken tenders recipe for a perfect fit.
- Mayonnaise – This might sound odd for breading, but trust me, it works like magic. Mayo helps the coating stick and keeps the chicken super juicy. I use avocado oil mayo for a cleaner option, but any kind will work here.
- Pork Rinds – I used these for that ultra-crispy finish, plus they’re nut-free, which many of you have asked for. If that’s not a concern, almond flour works too, but it makes a softer, more delicate coating. I don’t recommend coconut flour here; it’s too absorbent and throws off the texture. If you really want to use it, try my coconut chicken tenders recipe instead.
- Protein Powder – I used unflavored whey protein powder (this one’s zero carb), but any kind will work as long as it’s plain and has no sugar. It helps the breading stick better and adds a nice protein boost. collagen with MCTs is another great option if you’re keto. Coconut flour works too because it’s super fine, but I didn’t have great results with almond flour for this step.
- Spices – I kept it simple with garlic powder and paprika, but you can totally add your favorites. A little salt, onion powder or cayenne would be great if you want to spice things up.
How To Make Keto Chicken Tenders
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Set up your bowls. Add the mayo to one bowl and mix the crushed pork rinds, protein powder, and spices in another.
- Coat the chicken. I toss the chicken in mayo first, then use one hand for wet and the other for dry to press each piece into the breading until it’s fully coated.
- Bake. Arrange the chicken on a lined baking sheet and bake until it’s just cooked through.
- Broil. Pop the chicken under the broiler for a minute or two to make the outside extra crispy. Enjoy your crispy, juicy keto chicken tenders fresh out of the oven!
My Recipe Tips
- If your mayo is really cold, it won’t coat the chicken as easily. I like to let it sit out for a bit before starting.
- Use both hands. I keep one hand for the mayo and the other for the dry breading. This keeps things neat and prevents the coating from getting clumpy.
- A light press is enough to get a good coating. Too much breading can fall off during baking or get soggy.
- Want them extra crispy? I bake my chicken tenders on this wire rack set so the hot air can circulate all around—no soggy bottoms here.
- Should you bake or fry breaded chicken tenders? You can do either! I baked them (this version is from before I had an air fryer), but they turn out even crispier in the air fryer. Just use the same timing as my air fryer chicken tenders. Frying in avocado oil also works, especially if you use almond flour instead of pork rinds and want that extra crunch.
This reader favorite recipe is included in The Wholesome Yum Easy Keto Cookbook! Order your copy to get 100 easy keto recipes in a beautiful print hardcover book, including 80 exclusive recipes not found anywhere else (not even this blog!), my complete fathead dough guide, the primer for starting keto, and much more.
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Keto Chicken Tenders (Easy, Crispy, Fast)
These baked keto chicken tenders are juicy, crispy, and so easy! Made with pork rinds and protein powder — no breadcrumbs or frying needed.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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Preheat oven to 400 degrees F (204 degrees C). Line a baking sheet with foil and grease with any fat of your choice.
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Set up two shallow medium bowls: place the mayonnaise in one and in the other stir together the pork rinds, whey protein powder, garlic powder, and paprika.
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Toss the chicken strips in the bowl with the mayonnaise. Take a chicken strip from the bowl and remove any excess mayonnaise. Use the other hand to press the chicken into the breading mixture and scoop more breading over the top, submerging the chicken strip to coat on all sides. Place on the baking sheet. Repeat with the remaining chicken strips.
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Bake for 12-15 minutes, until just barely cooked through.
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Turn on the broiler. Place the chicken strips under the broiler for 1-2 minutes to crisp up more.
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: 6 ounces of chicken (about 3 chicken strips)
- Tips: Check out my recipe tips above to make sure your coating sticks, your tenders crisp up, and dinner turns out just how you want it.
- Store: Keep leftovers in an airtight container in the fridge for 3 to 5 days.
- Meal Prep: You can crush the pork rinds, mix the breading, and make avocado mayo ahead. Store in separate containers until ready to use.
- Reheat: Warm in a 375 degree F oven until hot and crispy. If frozen and unbaked, bake at 400 degrees F and allow a little extra time.
- Freeze: Bread the tenders, freeze on a lined tray, then transfer to a bag. They’ll keep for 4 to 6 months and bake great from frozen.
📖 Want more recipes like this? Find this one and many more in my Easy Keto Cookbook here!
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Keto Chicken Tenders
Don’t Forget the Dippers & Sides
These keto chicken tenders definitely need something on the side, so here are a few of my favorite dips and low carb sides to serve with them:
- Dipping Sauce – I love them with my keto honey mustard sauce (that’s what you see in the photos). Ketchup is the go-to classic for my kids, but they’re also great with BBQ sauce or ranch dressing. Pretty much anything creamy or tangy works!
- Fries & Sides – I usually serve these with crispy avocado fries from my cookbook or some zucchini fries, but when I’m craving that classic potato vibe, my keto french fries come super close to the real thing. Cauliflower mac and cheese is another go-to, and definitely a kid favorite
- Salads – I like serving these with something cool and crisp to balance the richness. Keto coleslaw is always a hit, but creamy cucumber salad or a wedge salad work great, too.
70 Comments
LUZ
0It looks so delicious. I will make it! thank you.
Wholesome Yum D
0You’re welcome, Luz! I’m excited for you to try it.
Barbara
0This doesn’t have anything to do with this recipe, I wish it did. I love love love your recipes, however, I just found out I have diverticulitis. Is it possible you can make recipes for people who suffer from with diverticulitis? It would be so helpful and greatly appreciated.
Maya | Wholesome Yum
0I’m so sorry to hear that, Barbara! I don’t specialize in this unfortunately, but you can check the ingredients in my recipes against what foods your doctor recommends to see if they fit what you need. I’m happy to suggest substitutions for a particular recipe if you need them and want to ask about something specific.
Amie
0These were awesome!! My family loved them!!
Sean Covert
0Hi! If I want to skip the protein powder so I still use pork or almond flour? I have both but no protein powder. Is there another way to get the “breading” to stick without protein powder? Thanks!
Wholesome Yum D
0Hi Sean, You can skip the whey protein powder if you prefer to not use it. The chicken can be coated in crushed pork rinds, just keep in mind that they may not stick quite as well without the protein powder coating.
Nini
0We don’t eat pork- I read somewhere that you can use crisped chicken skin instead?
Wholesome Yum D
0Hi Nini, You can use almond flour in place of the pork rinds.
Cam
0I was unable to make the pork panko crumb correctly, it caramelized and was not even close to a crumb consistency, it was basically just the pork fat juices over the chicken. Its my first time trying to crumb using pork panko so any advice on how to avoid this would be great. I felt like i followed the recipe correctly too so unsure where i went wrong. I used collagen protein instead of whey and cooked in the oven as to the recipe. Please help as I’d like to try again.
Wholesome Yum D
0Hi Cam, I’m confused when you say the panko crumb caramelized. Did you cook the pork rinds before coating the chicken?
Ester Irene Arrascaeta
0Can the pork rinds be replaced with almond flour?
Wholesome Yum D
0Hi Ester, Yes, that would work.
Stacey Finch
0Absolutely love this recipe. Thank u so much for sharing it!
Kelly
0These were delicious!!! I didn’t have pork rinds so I substituted quest chips. Do you think these could be made in the air fryer?
Wholesome Yum D
0Hi Kelly, I have never tried it, but I’m sure it would work.
Sandra
0Maya: Have you actually looked at the ingredient listing on the whey isolate protein powder?
I did, and there are some things in there that I don’t like to see. In no particular order: sulfate, soy lecithin (soy anything isn’t good for people with thyroid issues),
artificial flavors, D Biotin, and sucralose. Anything with ose at the end usually means some form of sugar.
Bob’s Red Mill has a whey protein concentrate product in their line. The ingredient list on the package is short: whey protein concentrate (Milk) and sunflower lecithin. Notice: the package doesn’t say Isolate, and that’s the difference. There are many whey protein products that are the Isolate type.
As for ordering this (I looked in Amazon.com), but there are other sellers that handle Bob’s Red Mill products. Amazon has a few different sizes and amounts for this product. You can get it unflavored as well.
Not criticizing your choice of product here, just trying to inform you about the differences. I know that you are quite busy with all that you do and on top of all this, you’re also a Mom. That can be hectic as well.
Thank You for all of your recipes & hard work. It’s greatly appreciated.
Maya | Wholesome Yum
0Hi Sandra, Sorry about that and thanks for flagging this! Amazon changed the product link on me (to a vanilla one with weird ingredients)! It’s supposed to be this one (I updated the post as well), which is unflavored and contains only whey protein isolate and soy lecithin. While I’m not a fan of soy either an try to avoid it when I can, this is the only brand of whey protein isolate I’ve found that doesn’t have even more unnecessary things added to it. I’m not a fan of Bob’s whey because it’s whey protein concentrate, not whey protein isolate. Whey protein concentrate is labeled as one ingredient but is actually less pure than isolate, and has more carbs.
Molly
0Love this, can I use egg instead of mayonnaise to coat before dipping in the pork rinds?
Wholesome Yum D
0Hi Molly, I have never tried that with this recipe, but I think it should work for you.
Staci
0I’m still trying to figure out time and temperature in the air fryer. If anyone has those, let me know!
Patricia
0Wow – I have been trying to find something keto friendly my picky teen will also eat – and tonight we have a winner!!! I’m so tired of her wanting to eat boxed frozen nuggets – and this recipe is the one that converted her! Thank you!
Marcy
0I have no protien powder, can I use almond flour?
Wholesome Yum D
0Hi Marcy, Yes, you can do that.
Emily Mongiardo
0This is seriously delicious! You have to try it! Just be sure to season your seasoning mixture and chicken since no salt is in the recipe.
Denise Wilson
0Can you fry them in the skillet instead of bake? No worries if not. Thanks and yum.
Wholesome Yum M
0Hi Denise, I think the breading would be more likely to fall off if you pan-fried these. For the best results, I recommend baking as directed. Enjoy!
Irene
0This recipe was delicious! Very easy to prepare. The chicken was so tender & juicy, the rinds made them very crunchy & flavorful too!
Kathy Wyant
0Typical Chicken Tenders are blah at times. This is a game changer Mayonnaise WOW mind blown, juicy and flavorful.
We use our Air Fryer and they turn out perfectly, too perfect I think, we never have leftovers .. LOL
Can’t wait to see what Maya creates for us next..
Truly appreciate the recipes and techniques, makes Keto Fun.
Staci
0I don’t know if you’ll see this comment, but you could also use sriracha/pesto/wasabi mayo to add flavor. 🙂
I wish i had times and temps for air fryer, I JUST started using mine and i have no idea. :/
Kat
0How long do you cook them in the air fryer?
Sharon Kimmel
0Made these last night and used spicy pork rinds (left out other seasonings) and they were wonderful!! Did not have the protein powder but the coating stayed on for the most part. I also used a cookie rack on the tray while cooking so the strips would cook on bottom also. It’s gonna be a staple from now on! Thank you
Lynnette
0I don’t have Whey Protein Powder. Is there anything else I can use? It’s super expensive too. Like $38 for a bottle.
Wholesome Yum M
0Hi Lynnette, You can skip the whey protein powder if you prefer to not use it. The chicken can be coated in crushed pork rinds, just keep in mind that they may not stick quite as well without the protein powder coating.
Rebecca
0Can I substitute egg white protein powder forr the whey? I have it on hand.
Wholesome Yum M
0Hi Rebecca, Yes that should work fine.
Dino Githens
0What about Almond Flour instead of Protein Powder?
Wholesome Yum D
0Hi Dino, Yes I believe that would work for you.
Stephanie W
0We are in this family phase where it is hard to get both kids to enjoy any meal set at the table (if one kid likes it, the other doesn’t). However this was well received by all…a miracle! The chicken was crispy and moist. Very delicious! Will be adding this to our dinner rotation more often.
Bob
0I dont see where is says the oven temp. 350?
Wholesome Yum M
0Hi Bob, Bake at 400 degrees F. It’s in step 1 of the instructions. Hope you enjoy!
Bianca Rivera
0Yet another Wholesome Yum homerun. I was afraid to make these & eat them because in my brain I could not reconcile the fact they weren’t the frozen tenders I was used to (& enjoyed with my son from time to time). I was so amazed at how great they came out that I kept eating another one just to make sure! The sad truth is making these on my own instead only took an additional 15 minutes compared to putting frozen ones in the oven. I’m still shocked that I’m actually cooking & making low carb meals that taste good, thanks to Maya.
Steven L
0Could I just use eggs to bind the breading to the chicken? I don’t like mayonnaise much so as a result I don’t have it on hand for any particular reason.
Brandi
0Can you freeze these after making them? Looking for meal prep options. Thanks!
Wholesome Yum D
0Hi Brandi, Yes, you can freeze keto chicken strips. You can find all the instructions in the post.
Wholesome Yum M
0Hi Steven, Yes, that would work.
April Leger
0I made these for my husband, who is diabetic, and he loved them! They came out super crispy and the chicken was very moist. I will be making these again for sure.
COLLETTE MAES
0I am not a fan of pork rinds but used as breading they are absolutely delicious and give you that crunch of a “fried” chicken tender that we all crave. You would never know that there is no actual bread in the breading. I added cayenne pepper to mine. This recipe was so easy and I will be adding this to my weekly rotation.
Halli
0This recipe was excellent! I was skeptical that the pork rinds would be too strong of a flavor, but they were so mild, I did not notice! I will definitely make this again and again!
Debbie
0These are absolutely the tastiest, crispiest, lightest chicken tenders I’ve ever had and my husband loved them and he’s hard to please.
Jane
0Tried these with Epic Chili-Lime Baked Pork Rinds. Not only were they “epic”, I didn’t miss the garlic and paprika. Cannot provide pic as I am not on those platforms. Thank you for the recipe!
Diane
0I made these tenders last night for dinner. They were a big hit! I used collagen protein powder instead of whey. Used your homemade mayo recipe, too. They came out very tender and juicy. Served them with your coleslaw recipe. Thanks so much for the great keto/low carb recipes.
Sabrina
0Hi Maya, I was wondering if these could be made in an air fryer? Thanks!
Caroline
0Yes, I did do these in an air fryer. I have an ActiFry, so it doesn’t have a temperature control. I put them in the snack basket so that the paddle wouldn’t stir them, and cooked them for about twelve minutes. They came out amazingly well!
Wholesome Yum M
0Hi Sabrina, Yes, I think they would crisp up nicely in an air fryer. Be aware they may cook through faster than noted in the recipe. I recommend using a thermometer to check for doneness.
A
0Is there anything that can be substituted for the pork rinds for those of us who are kosher?
Wholesome Yum M
0Hi A, Yes, you can use almond flour in place of the pork rinds. For more details check out the section in the post above called, ‘Can I make Keto Chicken Strips without Pork Rinds?’
Lisa Wilson
0I want to make to make these Now! But I don’t have Whey protein powder (don’t know what it is). Do I have to have it? Can I substitute something? Thanks!
Wholesome Yum M
0Hi Lisa, The protein powder helps bind the crumb topping to the chicken tenders. You can still make the recipe without it, but the outer crust may not adhere as well. I highly suggest you try it with the whey protein (tap the link in the recipe to find out more), they have fantastic texture!
Liz
0We have a 9 year old foster kiddo who loves chicken tenders so I was looking for an easy recipe like this! This is perfect! Thank you for sharing
Sandra Shaffer
0I cut these in thiner strips to add to a salad. The chicken was nice and tender. Will be making again. Thank you.
Luci
0These low carb chicken tenders are delicious! I love the flavor and crispy texture from these chicken tenders. They are the perfect weeknight dinner that my family and I loved!
Nicole Light
0Was wondering if you had a cup measurement for the crushed pork rinds?
Brittany
0Would this ‘breading’ work with pork chops?
Wholesome Yum D
0Hi Brittany, I have never tried it but I think it should work!
Wholesome Yum M
0Hi Nicole, it just be a heavy 1/3 cup of crushed pork rinds.
Angela
0This is a great recipe! I was very interested in your use of pork rinds mixed with protein powder. Super crispy!
Shadi Hasanzadenemati
0Love how easy and delicious this recipe is. It’s perfect for a gathering or a party.
Ana F
0What an incredible recipe! So creative and everything turns out delicious. A must try recipe!
Cindy
0I have been having some fun during quarantine in the kitchen! Using the time to make new to me recipe. I made this today and it was delish! The entire family loved it!