chicken tenders

Keto Fried Chicken Tenders – Crispy Outside Moist Inside

A crispy flaky cover and a juicy interior is what we imagine when we hear “Kentucky Fried Chicken!” Well, get your mind ready to be blown away with a recipe that is not only low carb and keto friendly, but a crispy chicken tenders recipe that’s even better than the KFC’s.

With little tweaks, you will be able to recreate a classic recipe that will satisfy your savoury cravings, without having to consume 9g of net carbs for every piece of chicken tender.

So, how is that possible? The secret isn’t in the kind of flour you use, but with a keto friendly protein powder and let me tell you why. Protein powders have the tendency to stick really well to the chicken and as the oil is heated up for frying, it will give a super crunchy texture to the tenders, making it as good as the real deal, if not better. 

Choosing the protein powder is major in this step, there are different aspects you need to be checking when on a keto diet, other than the carbohydrates content. So all you have to do is to take a look at the ingredients list and nutritional information, usually on the back of the container. Make sure it does not contain any artificial ingredients, fillers, additives and added sugars; unflavored protein powder from a well-known brand is what you’ll need to be looking for. 

keto chicken tenders

For this recipe we’ll be using coconut oil for frying, you may prefer to use avocado oil instead, feel free to use any alternative as long as its keto friendly! We chose to use coconut oil as it is considered to be one of the healthy saturated fats and has lots of health benefits. Another tip you need to consider is the oil temperature; make sure the oil is on moderate heat as high temperatures could burn the protein powder used. 

Follow these steps not only to prepare chicken, but for fish or any kind of meat as well!

How To

Prepare the recipe’s ingredients. 

ingredients chicken tenders

Slice the chicken breasts and season with crushed garlic, hot chili sauce, salt and pepper to taste. 

Whip the eggs in a separate bowl with some salt and pepper. Also, in a plastic container with an air-tight cap, extend half of the protein powder, season with salt, pepper and celery salt. 

chicken tenders in eggs

Next, immerse the chicken in eggs, then put into the plastic container and shake vigorously until the chicken is covered. 

egg protein powder chicken tenders

Fry in oil on a moderate heat until it turns golden, usually for 2-3 minutes.

fry chicken tenders coconut oil

Allow to drain the excess oil on a paper towel and serve!

serve chicken tenders
chicken tenders
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Keto Chicken Tenders

An absolute perfection breading for a classic chicken tenders recipe that we all crave. It is tailored to fit your ketogenic diet’s allowance, super crunchy from the outside and extra juicy from the inside.
Course Dinner
Cuisine Keto, Low Carb
Keyword chicken fingers, chicken tenders
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 254kcal
Author Rayane Chehab, MS, RDN

Ingredients

  • 2 lb chicken breast boneless, skinless
  • 1 cup protein powder unflavoured, keto friendly
  • 2 eggs large
  • 1 tsp celery salt
  • 2 cloves garlic minced
  • 1 tsp chili sauce optional
  • Coconut oil for frying, as needed
  • Salt and pepper to taste

Instructions

  • Cut the chicken breasts in small strips. Season with minced garlic, hot chili sauce, salt and pepper to taste.
  • Whip the eggs in a bowl, add more salt and pepper. Immerse the chicken pieces in this mixture.
  • In a plastic container with an air-tight cap, use half of the protein powder, season with salt, pepper and celery salt, consider the fact that you have already added salt to the chicken and make sure it doesn’t get very salty.
  • Place the chicken into the plastic container, cover with the lid and shake vigorously until the chicken fillets are totally covered with protein powder. Remove the coated chicken pieces and place them on a cutting board ready for frying. Repeat this procedure until all chicken pieces are coated with the remaining protein powder.
  • Put coconut oil in a frying pan over medium heat. When the oil is hot, gently add a few chicken pieces in to fry. Make sure to keep a space between each piece.
  • Once it becomes golden, turn over to cook the other side. Remove and place on a dish with a paper towel to dry off the oil. Repeat the process until all chicken is cooked.
  • Serve with your favorite keto-friendly sauce and some low-carb veggies such as celery, cucumber, etc. Enjoy!

Nutrition

Nutrition Facts
Keto Chicken Tenders
Amount Per Serving
Calories 254 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 7g44%
Cholesterol 151mg50%
Sodium 595mg26%
Potassium 580mg17%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 34g68%
Vitamin A 125IU3%
Vitamin C 2mg2%
Calcium 18mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
An absolute perfection breading for a classic chicken tenders recipe that we all crave. It is tailored to fit your ketogenic diet’s allowance, super crunchy from the outside and extra juicy from the inside. #ketochicken #ketofriedchicken #ketochickentenders #lowcarbchickentenders #lowcarbchicken #easyketorecipe #easylowcarbchicken #chickentenders
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