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Crunchy Juicy Keto Chicken Tenders

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Chicken tenders are a favorite for kids and adults alike and certainly one of my favorite fast-food choices. Because I love chicken fingers and anything chicken, and I’ve also switched to the keto diet, I had to come up with a keto chicken tenders recipe so I can still enjoy these!

Honestly, since moving to keto, I’ve been on a mission to find all the keto finger food recipes I can and even try to come up with a few of my own!

I’ve made this a couple of ways now and will offer my variations here so you can try them. Either way, they are delicious and so easy to prepare. I also love just how much they crunch up in the oven, so you do not have to spend time frying these up!

Of course, I imagine they would work great in an air fryer too!

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Tips for Great Keto Chicken Tenders

The basic recipe is a parmesan-crusted keto chicken tender. You can use parmesan solely as your crust, or you can make these keto chicken tenders with pork rinds for more flavor and a bigger crunch.

If you don’t have crushed pork rinds on hand, you can mix the parmesan with shredded coconut. So delicious! The crunch factor was amazing even when done in the oven, and the parm balanced out the coconut flavor perfectly.

Try these low-carb keto chicken tenders either way to see which is your family’s favourite: plain parm with pork rinds or with unsweetened shredded coconut mixed in.

The recipe and nutrition information is for the plain parm variety. I suggest using shredded parmesan, not the powdered grated variety, for a better crunch when baking your tenders.

What you need to make keto chicken tenders

To make these crunchy and delicious keto chicken tenders, you’ll only need a few ingredients and, of course, your oven.

As I mentioned above, I would also try making these in an air fryer too!

Ingredients for keto chicken tenders

  • 1 tray of chicken breast tenderloin, about 12 pieces
  • 1 tbsp chicken seasoning
  • ⅔ cup shredded parmesan cheese
  • 1 large egg beaten
  • salt and pepper to taste

Variations for keto chicken tenders

While this easy keto chicken tenders recipe uses parmesan cheese, pork rinds, and shredded coconut, you can also use almond or coconut flour too!

If you’re using flour, you can mix half flour and half parmesan cheese.

You can also feel free to use your favorite spices to add to the coating. You could try onion powder, garlic powder or any other tasty spice like those!

How to make keto chicken tenders

  • Preheat oven to 375°F and line a baking tray with parchment paper
  • Season your chicken tenderloins with chicken seasoning and salt and pepper.
  • Beat egg in one bowl and set aside. Place shredded parmesan in a separate bowl. If you’re using additives such as pork rinds or shredded coconut, add it to the parmesan. (Use only ½ cup parm and ¼ cup additive.)
  • Dip each chicken tender in egg first, then in shredded parmesan.
  • Dip back in egg and back in parm once more for a thicker crust if desired. Otherwise, add each tenderloin to your baking sheet.
  • Brush any leftover egg over each tenderloin.
  • Place the tray in the oven and bake for 30 minutes or until cooked through.
  • Place in the broiler on high for up to 2 minutes to deepen the golden color if desired.

What to serve with keto chicken tenders

Well, the sky is the limit on this one. You can serve your delicious keto chicken tenders with keto fries, a salad, mashed cauliflower, or whatever tickles your fancy.

Here are a few side dishes you might want to enjoy your keto finger foods with!

Keto Parmesan Crusted Chicken Tenders

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Shredded Parmesan Crusted Chicken Tenders

If you look closely at these, you will be able to see the shredded parmesan I used. This helped with the crunch factor and gave me a better flavour when using the oven to make these tenders.

I have used the grated variety mixed with my shredded coconut which also turned out amazing so use what you have on hand.

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Parmesan and Coconut Crusted Chicken Tenders

How to store keto chicken tenders

I doubt you’ll have any leftover keto chicken tenders, but if you do, you can easily store them in a glass container in the fridge for up to 3 days.

It could be just me but I actually love cold leftover food, any food. Or, it could be that I’m just too lazy to reheat anything.

How to reheat keto chicken tenders

You can easily reheat your keto chicken tenders in a toaster oven or your regular oven. If you want extra crispiness, I would fry them up on low heat in some coconut oil or other light oil.

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Crunchy and Juicy Keto Chicken Tenders

Easy, crunchy and juicy chicken tenders the whole family will love!
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Course: chicken dinner
Cuisine: American
Prep Time: 15 minutes
Cook Time: 35 minutes
Servings: 4 servings
Calories: 153kcal
Author: Iva Ursano

Ingredients

  • 1 tray chicken breast tenderloin about 12 pieces
  • 1 tbsp chicken seasoning
  • cup shredded parmesan cheese
  • 1 large egg beaten
  • salt and pepper to taste

Instructions

  • Preheat oven to 375°F and line a baking tray with parchment paper
  • Season your chicken tenderloins with and salt and pepper.
  • Beat egg in one bowl and set aside. Place shredded parmesan in separate bowl. If you’re using additives such as pork rinds or shredded coconut, add it to the parmesan. (Use only ½ cup parm and ¼ cup additive.)
  • Dip each chicken tender in egg first then in shredded parmesan.
  • Dip back in egg and back in parm once more for a thicker crust if desired. Otherwise, add each tenderloin to your baking sheet.
  • Brush any leftover egg over each tenderloin.
  • Place tray in over and bake for 30 minutes or until cooked through.
  • Place in broiler on high for up to 2 minutes to deepen golden colour if desired.

Notes

If you are using coconut flakes, you can add 2 g of carbs to the nutritional value. 

Nutrition

Calories: 153kcal | Carbohydrates: 3g | Protein: 18g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 92mg | Sodium: 373mg | Potassium: 262mg | Fiber: 0.1g | Sugar: 0.1g | Vitamin A: 247IU | Vitamin C: 1mg | Calcium: 166mg | Iron: 1mg

I’m using 3 tenders as a serving size here. This will give you about half of your daily protein macros and less than a gram of carbs. Feel free to use a deliciously fatty cheese or avocado dip to help with your fat macros and go to town on these babies. I had them with keto-friendly honey mustard sauce and a salad. Delish!

On and Off Keto | + posts

Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.

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