Homemade Keto Chicken Tendies Recipe
Introduction
If you’re following a low-carb or ketogenic diet, finding satisfying comfort foods can be a challenge. Chicken tenders, often coated in breadcrumbs, are typically high in carbohydrates. However, with a few simple modifications, you can enjoy a delicious version that aligns with your dietary goals. This recipe for Homemade Keto Chicken Tendies delivers all the flavor and crunch you crave, without the carbs. In this detailed guide, we’ll walk you through the process, providing measurements, nutrition information, and useful tips along the way.
Ingredients
To create these delectable Keto Chicken Tendies, you’ll need the following ingredients:
For the Chicken:
- 1 pound (450g) of boneless, skinless chicken breasts
- 1 large egg
- 1 tablespoon Dijon mustard
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- Salt and pepper, to taste
For the Coating:
- 1 cup (100g) almond flour
- 1/2 cup (50g) grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon black pepper
For Frying:
- 1/2 cup (120ml) avocado oil or coconut oil
Kitchen Tools Needed
- Cutting Board
- Sharp Knife
- Mixing Bowls
- Whisk or Fork
- Baking Sheet
- Parchment Paper
- Frying Pan or Skillet
- Tongs or Slotted Spoon
Step-by-Step Instructions
Step 1: Prepare the Chicken
Begin by rinsing the chicken breasts under cold water. Pat them dry with paper towels to remove excess moisture. Next, slice the chicken breasts into strips about 1 inch wide. This size will ensure even cooking and a satisfying texture.
Step 2: Create the Marinade
In a medium bowl, combine the egg, Dijon mustard, garlic powder, onion powder, smoked paprika, salt, and pepper. Whisk the mixture until it is well combined and slightly frothy. This marinade will add moisture and flavor to the chicken tenders.
Step 3: Marinate the Chicken
Add the chicken strips to the marinade, ensuring they are completely coated. Cover the bowl with plastic wrap or a lid and let it marinate in the refrigerator for at least 30 minutes. For even better flavor, you can let it marinate for up to 2 hours.
Step 4: Prepare the Coating
While the chicken is marinating, prepare the coating. In a separate mixing bowl, combine the almond flour, grated Parmesan cheese, Italian seasoning, paprika, and black pepper. Stir until well combined. The combination of almond flour and Parmesan creates a crunchy, low-carb crust that mimics traditional breading.
Step 5: Preheat the Oil
In a large skillet, heat the avocado oil over medium heat. You want enough oil to cover the bottom of the pan. The oil should be hot enough that a small drop of water sizzles when it hits the surface. This step is crucial for achieving a crispy texture on the chicken.
Step 6: Coat the Chicken
Remove the marinated chicken strips from the refrigerator. One by one, take a chicken strip, allowing any excess marinade to drip off, and then coat it in the almond flour mixture. Press down gently to ensure the coating adheres well. Repeat this process for all the chicken strips.
Step 7: Fry the Chicken
Carefully place the coated chicken strips into the hot oil. Do not overcrowd the pan; this will prevent the chicken from crisping properly. Fry in batches if necessary. Cook the chicken tenders for about 3-4 minutes on each side or until they are golden brown and cooked through. Use tongs to flip them halfway for even cooking.
Step 8: Drain and Cool
Once the chicken tenders are cooked, remove them from the skillet and place them on a plate lined with paper towels. This will help absorb any excess oil. Allow them to cool for a couple of minutes before serving.
Serving Suggestions
These Keto Chicken Tendies can be served in a variety of ways. Consider pairing them with:
- Low-carb dipping sauces: Try ranch dressing, buffalo sauce, or homemade keto honey mustard.
- Salad: Toss them onto a bed of mixed greens for a hearty salad.
- Zucchini noodles: Serve alongside spiralized zucchini for a complete meal.
Nutritional Information
Here’s the nutritional breakdown for one serving of Homemade Keto Chicken Tendies (based on the entire recipe serving four people):
- Calories: 360
- Fat: 23g
- Protein: 30g
- Total Carbohydrates: 10g
- Dietary Fiber: 4g
- Net Carbohydrates: 6g
Weight Watchers Points
For those following the Weight Watchers program, this recipe counts as approximately 8 SmartPoints per serving, making it a satisfying and guilt-free option.
Useful Tips
- Ingredient Substitutions: If you’re allergic to nuts, you can substitute the almond flour with crushed pork rinds for a different texture and flavor.
- Storage: Leftover chicken tenders can be stored in an airtight container in the refrigerator for up to three days. Reheat in the oven to retain their crispiness.
- Freezing: These chicken tenders freeze well. After frying, let them cool completely, then place them in a single layer on a baking sheet and freeze. Once frozen, transfer them to a freezer-safe bag. They can be baked directly from frozen for a quick meal.
- Cooking Methods: For a healthier option, consider baking these tenders. Preheat your oven to 400°F (200°C), place the coated chicken tenders on a parchment-lined baking sheet, and bake for 20-25 minutes, flipping halfway through.
- Flavor Variations: Experiment with spices in the coating to customize your chicken tenders. Adding cayenne pepper for heat or dried herbs for extra flavor can elevate the dish.
Conclusion
Enjoying comfort food while adhering to a ketogenic diet doesn’t have to be a struggle. With this Homemade Keto Chicken Tendies recipe, you can indulge in crispy, flavorful chicken tenders that fit perfectly into your low-carb lifestyle. Whether you’re serving them at a family gathering or enjoying a cozy night in, these tenders are sure to impress. Try them today and savor the satisfying crunch without the guilt!