Did you know that nearly 30% of people following a keto diet struggle to find satisfying meal options? Oven Baked Keto Chicken Tenders offer a solution with their crispy, flavorful coating and tender chicken inside. This dish not only keeps your carb count low but also delivers on taste and convenience. Curious about how to whip up this easy recipe and make it your own? Let's explore the details that make these tenders a must-try.
Recipe Tips and Tricks
- Easy Preparation: This recipe requires minimal prep time, making it perfect for busy weeknights.
- Keto-Friendly Ingredients: It uses almond flour and Parmesan cheese for a low-carb, high-fat breading.
- Baking Instructions: Bake chicken tenders at 400°F for 15-20 minutes, flipping halfway for even cooking.
- Delicious Serving Suggestions: Pair with keto-friendly dipping sauces, salads, or cauliflower rice for a complete meal.
- Storage Tips: Store leftovers in an airtight container for up to four days or freeze for longer shelf life.
How To Make It – Recipe
To create delicious Oven Baked Keto Chicken Tenders, you'll want to start with high-quality chicken breast that's both tender and juicy. The keto diet focuses on low-carb, high-fat meals, so we'll use almond flour and Parmesan cheese for the breading, ensuring that every bite is packed with flavor without the carbs. This recipe is often praised for its deliciously easy preparation, making it a go-to for keto enthusiasts.
With a few simple ingredients and steps, you'll have a satisfying and healthy meal that everyone will love. This recipe is perfect for busy weeknights, as it requires minimal prep and can be baked in the oven, allowing you to focus on other tasks while it cooks. Pair these chicken tenders with a homemade dipping sauce or a fresh salad for a complete meal that fits perfectly into your ketogenic lifestyle.
Ingredients:
- 1 pound chicken breast, cut into strips
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 2 large eggs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Cooking spray or olive oil for greasing the baking sheet
For cooking instructions, preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. In one bowl, whisk the eggs; in another bowl, combine the almond flour, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper.
Dip each chicken strip into the egg mixture, then dredge it in the almond flour mixture until fully coated. Place the coated chicken tenders on the prepared baking sheet and lightly spray them with cooking spray or drizzle with olive oil. Bake for 15-20 minutes, or until the tenders are golden brown and cooked through, flipping them halfway through the cooking time for even crispiness.
When making Oven Baked Keto Chicken Tenders, consider using a meat thermometer to check for doneness; the internal temperature should reach 165°F (75°C). If you want extra crunch, you can add crushed pork rinds to the almond flour mixture.
Additionally, feel free to experiment with different spices or herbs to create your own unique flavor profile, making these tenders even more enjoyable!
Substitution Suggestions
While the original recipe for Oven Baked Keto Chicken Tenders is delicious as is, you can easily customize it with some simple substitutions to suit your taste or dietary needs.
For a crunchier coating, swap traditional breadcrumbs for low carb alternatives like almond flour or crushed pork rinds. If you need gluten free options, coconut flour works wonderfully too.
Want a flavor boost? Experiment with different seasonings, such as garlic powder or smoked paprika. Adding aromatic spices can also enhance the overall taste profile of your dish.
You can also use chicken thighs instead of breasts for juicier tenders.
These substitutions guarantee you enjoy a tailored meal without sacrificing taste or your dietary goals.
Serving Suggestions
Serving your Oven Baked Keto Chicken Tenders can elevate your meal experience considerably.
Pair them with an array of delicious dipping sauces like spicy mayo, tangy ranch, or zesty buffalo for a flavor explosion.
You can also create a vibrant plate with side dishes such as a fresh garden salad, creamy coleslaw, or roasted veggies.
For a heartier option, consider cauliflower rice or mashed cauliflower to keep things low-carb.
Don't forget to garnish with fresh herbs or a squeeze of lemon for an extra zing.
For a unique twist, try serving them alongside crispy oven baked chicken wings for a delightful variety in textures and flavors.
Enjoy experimenting with different combinations to find your perfect match!
Make-Ahead and Storage
If you want to enjoy your Oven Baked Keto Chicken Tenders on a busy weeknight, making them ahead of time can be a game changer.
For meal prep, you can bread and season the chicken tenders, then store them in the fridge for up to 24 hours before baking.
If you're looking for longer storage, follow these freezing tips: flash freeze the uncooked tenders on a baking sheet, then transfer them to an airtight container.
They'll keep for up to three months! Just remember to bake them straight from the freezer, adding a few extra minutes to the cooking time for perfect results. Additionally, consider using keto-friendly breadcrumbs for an even crunchier texture in your chicken tenders.
How to Store and Reheat Leftovers
Storing and reheating your leftover Oven Baked Keto Chicken Tenders is easy and guarantees you can savor that delicious flavor again.
For ideal leftover storage, place them in an airtight container and refrigerate for up to four days. If you want to keep them longer, consider freezing them in a freezer-safe bag.
When it's time to enjoy your tenders, you have a couple of reheating methods. For best results, reheat in the oven at 375°F for about 10-15 minutes, or use an air fryer for crispy goodness. Oven baked chicken drums can also be reheated in a similar manner for a delightful meal.
Just make sure they're heated through, and you're good to go!
Nutrition Facts(per serving)
Each serving packs a punch with around 30 grams of protein, making it a fantastic choice for muscle repair and satiety. The calorie breakdown is equally impressive, coming in at approximately 300 calories per serving, which fits perfectly into your keto lifestyle. With minimal carbs, these tenders are designed to keep you in ketosis while satisfying your cravings. You're not just indulging; you're nourishing your body with quality ingredients that support your health goals. Additionally, these tenders are oven baked to achieve a crispy texture without the need for frying. Enjoy knowing you're making a deliciously smart choice!
Final Thoughts
As you savor your Oven Baked Keto Chicken Tenders, it's clear that this dish not only satisfies your taste buds but also aligns perfectly with your health goals.
With endless chicken tender variations, you can easily mix up flavors and ingredients to keep your meals exciting. Whether you go for spicy, herb-infused, or even a cheesy coating, each option fits seamlessly into your keto meal prep.
These tenders aren't just a treat; they're a smart, wholesome choice that keeps you on track. Enjoy the crunch and flavor while knowing you're nurturing your body. Additionally, the crispy oven-baked method ensures that you get a satisfying texture without excess oil.
Happy cooking!
Recipe FAQs
Can I Use Almond Flour Instead of Coconut Flour?
You can definitely use almond flour instead of coconut flour! Almond flour's benefits include a richer flavor and better texture for many dishes, while coconut flour's uses often add moisture and sweetness. Experiment and see what you prefer!
Are These Chicken Tenders Gluten-Free?
Imagine biting into a crispy treasure—yes, these chicken tenders are gluten-free! Crafted with gluten-free ingredients, they're perfect for those seeking chicken tender alternatives that don't sacrifice flavor or texture. Enjoy every delicious morsel!
What Dipping Sauces Pair Well With Keto Chicken Tenders?
When you're enjoying your tenders, consider flavorful dips like avocado lime sauce, spicy mustard, or a creamy garlic aioli. These keto sauce options enhance the taste and keep your meal exciting and delicious!
How Long Do These Chicken Tenders Take to Cook?
You'll want to preheat your oven to 400°F, but hold on! The cooking time for those tenders is about 20-25 minutes. Keep an eye on them for that perfect golden, crispy finish!
Can I Freeze Cooked Chicken Tenders for Later?
Yes, you can freeze cooked chicken tenders for later! Just make certain they're completely cooled, then wrap tightly in plastic or foil. For best quality, label with the date, and follow storage tips for ideal flavor.
