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My 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- Kid-approved & Low Carb – I originally made them for the grown-ups, but now my kids ask for them, too.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.
Free Printable: Low Carb & Keto Food List
Get It NowHow 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)
By
These baked keto chicken tenders are juicy, crispy, and so easy! Made with pork rinds and protein powder — no breadcrumbs or frying needed.
Instructions
[ See step photos See my tips ]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 make it? Leave a review or tag me @wholesomeyum on Instagram!
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.
74 Comments
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!