10+ Keto Chicken Tender Recipes for Delicious Low-Carb Meals

If you’re looking for delicious and healthy meal options, keto chicken tender recipes are a great choice. These tenders make a satisfying snack or main dish with their crispy texture and flavorful seasoning. And, you can enjoy these tasty bites while sticking to your low-carb lifestyle.

Whether you prefer baking or frying, there are plenty of recipes to suit your taste. From classic to creative versions, keto chicken tenders offer a variety of flavors and cooking methods. You’ll find that preparing these dishes is simple, making them perfect for any night of the week.

Buffalo Keto Chicken Tenders

Buffalo keto chicken tenders are a delicious way to enjoy a low-carb treat. These savory tenders are coated in a spicy buffalo sauce that kicks up the flavor. You’ll love the crunchy outside and juicy inside.

To make these tenders, start by baking chicken at 375°F (190°C) for about 15 minutes. Make sure the internal temperature reaches 165°F (74°C). While the chicken bakes, melt some butter in a pan and mix in your favorite hot sauce to create the buffalo sauce.

Once the chicken is ready, toss the tenders in the buffalo sauce until they are well-coated. Serve these spicy delights with a side of creamy blue cheese dressing for extra flavor.

Ingredients

• 1 lb chicken tenders
• ½ cup hot sauce
• 3 tbsp butter

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Bake chicken tenders for 15 minutes, checking that they reach 165°F (74°C).
3. Melt butter in a large pan over medium heat.
4. Stir in hot sauce until mixed well.
5. Toss baked chicken tenders in the buffalo sauce.

Almond Flour Crusted Chicken Tenders

Almond flour crusted chicken tenders are a tasty option for those on a keto diet. They are crispy, nutritious, and easy to make at home.

To prepare these tenders, you will need boneless, skinless chicken pieces. Coating them in almond flour gives a great crunch while keeping the carbs low.

The cooking method is straightforward. Bake the tenders in the oven until golden brown and cooked through. They will be juicy on the inside and crispy on the outside, making them a hit at dinner.

Ingredients

• 1 lb (450 g) boneless, skinless chicken tenders
• 1 cup (100 g) almond flour
• 2 large eggs
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• Cooking spray or olive oil

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Set up a breading station with almond flour, beaten eggs, and spices.
3. Dip each chicken tender in eggs, then coat with almond flour.
4. Place the tenders on a baking sheet lined with parchment paper.
5. Spray with cooking spray or drizzle with olive oil.
6. Bake for 20-25 minutes, until cooked through and crispy.

3) Parmesan Herb Chicken Tenders

Parmesan Herb Chicken Tenders are a tasty twist on a classic dish. They combine the rich flavor of Parmesan cheese with fragrant herbs for a delicious crunch. You’ll enjoy how quick and easy they are to prepare.

Start by coating the chicken tenders in olive oil. Then, mix grated Parmesan cheese with your favorite herbs like oregano and basil. This creates a delightful crust.

Once you coat the chicken in the cheese and herb mixture, place them on a baking sheet. Bake at 400°F (200°C) for about 15-20 minutes, or until they are golden brown and cooked through. The aroma will fill your kitchen!

Ingredients

• 1 lb chicken tenders
• Olive oil (enough to coat)
• 1 cup grated Parmesan cheese
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Coat the chicken tenders in olive oil.
3. Mix Parmesan cheese, oregano, basil, salt, and pepper in a bowl.
4. Dredge each chicken tender in the cheese mixture.
5. Place on a baking sheet and bake for 15-20 minutes. Enjoy!

4) Coconut Flour Chicken Tenders

Coconut flour chicken tenders are a tasty option for those on a keto diet. They are gluten-free and offer a delicious twist on traditional chicken tenders. The light sweetness of coconut flour pairs perfectly with savory chicken.

To make these chicken tenders, you will coat pieces of chicken in a mixture of coconut flour, spices, and sometimes Parmesan cheese. This creates a crispy coating that adds flavor and texture.

You can bake them in the oven for a healthier option. Set your oven to 400°F (200°C) and bake until golden brown and cooked through.

These chicken tenders are great for dipping, too. You might try them with a sugar-free mustard or your favorite low-carb sauce.

Ingredients

• 1 lb (450g) chicken tenders
• 1 cup coconut flour
• 1/2 cup grated Parmesan cheese (optional)
• Salt and pepper, to taste
• Spices of your choice (like paprika or garlic powder)
• Olive oil or egg, for coating

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a shallow bowl, mix coconut flour, Parmesan, salt, and spices.
3. Coat each chicken tender with olive oil or egg, then dredge in the coconut flour mixture.
4. Place tenders on a baking sheet.
5. Bake for 15-20 minutes until golden and cooked through.

5) Spicy Cajun Keto Tenders

Spicy Cajun Keto Tenders are a delicious option for anyone following a keto diet. You will enjoy the crispy exterior with a spicy kick inside.

To make these tenders, start with chicken breast cut into strips. You can season them with a mix of smoked paprika, garlic powder, and cayenne pepper. This blend adds a bold flavor that is perfect for those who love a little heat.

Coat the chicken in almond flour for a crunchy texture. Bake the tenders at 375°F (190°C) until golden and cooked through. Using an air fryer is another great option for a quick and easy dish.

These tenders pair nicely with a dipping sauce like ranch or a creamy avocado dip. They make a perfect snack or meal for any occasion.

Ingredients

• 1 pound chicken breast
• 1 cup almond flour
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon cayenne pepper
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut chicken into strips.
3. In a bowl, mix almond flour and seasonings.
4. Coat chicken strips in the almond flour mixture.
5. Place on a baking sheet and bake for 20-25 minutes.

6) Lemon Garlic Chicken Tenders

Lemon Garlic Chicken Tenders are a tasty and healthy option for your keto meals. This recipe combines the bright flavor of lemon with the rich taste of garlic. It’s simple and quick to make, perfect for busy weeknights.

You’ll start by marinating the chicken tenders in a mix of lemon juice, lemon zest, and garlic. This adds amazing flavor and keeps the chicken juicy.

Next, cook the tenders in a hot skillet until they are golden brown. This usually takes about 5-7 minutes per side at medium heat.

These chicken tenders can be served with lemon wedges for an extra flavor kick. They pair well with a fresh side salad or steamed vegetables.

Ingredients

• 1 lb (450 g) chicken tenders
• 1 ½ tsp lemon zest
• ½ tsp paprika
• 1 tbsp lemon juice
• 2 tbsp unsalted butter
• ½ tsp salt
• ¼ tsp ground pepper
• 3 cloves garlic, sliced

Cooking Instructions

1. In a bowl, mix lemon zest, paprika, lemon juice, salt, and pepper.
2. Add chicken tenders and marinate for 15-30 minutes.
3. Heat butter in a skillet over medium heat (about 350°F or 175°C).
4. Add garlic and cook until fragrant, about 1 minute.
5. Place the chicken in the skillet and cook for 5-7 minutes on each side.

7) Bacon Wrapped Chicken Tenders

Bacon wrapped chicken tenders are a delicious and satisfying option for a keto meal. The juicy chicken is complemented by crisp, salty bacon. This dish is perfect as an appetizer or main course.

To make these tenders, you’ll need boneless, skinless chicken breasts, bacon, and optional seasonings for extra flavor. You can also add cheese for a gooey texture.

Ingredients

• 1 pound boneless skinless chicken breasts
• 1 pack of bacon
• Optional seasonings (salt, pepper, garlic powder)
• Optional cheese (shredded cheddar or mozzarella)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Cut the chicken breasts into strips.
3. Season the chicken with salt, pepper, and garlic powder if desired.
4. Wrap each chicken strip with a slice of bacon, tucking the ends.
5. Place the wrapped tenders on a baking sheet.
6. Bake for 20-25 minutes or until the bacon is crispy and the chicken is cooked through.

8) Sesame Ginger Chicken Tenders

Sesame Ginger Chicken Tenders are a tasty and fun twist on classic chicken tenders. The combination of sesame seeds and ginger adds a unique flavor that you will love.

Start by preparing your chicken tenders. Coat them in a mixture of eggs and heavy cream for moisture. Then, dip them in a blend of coconut flour and sesame seeds for a crunchy texture.

Next, heat your oven to 450°F (230°C). Place the coated tenders on a baking sheet and bake for about 10-12 minutes until they are golden brown and cooked through. The sesame flavor makes these tenders irresistible!

Enjoy these flavorful chicken tenders with a side of your favorite dipping sauce. They make a perfect meal for any day of the week.

Ingredients

• 1 lb chicken tenders
• 2 large eggs
• 2 tbsp heavy cream
• 1 cup coconut flour
• 1/4 cup sesame seeds
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 450°F (230°C).
2. In a bowl, mix eggs and heavy cream.
3. In another bowl, combine coconut flour, sesame seeds, salt, and pepper.
4. Dip chicken tenders in the egg mixture, then coat with the flour mixture.
5. Place tenders on a baking sheet.
6. Bake for 10-12 minutes until golden brown.

9) Garlic Parmesan Crusted Tenders

Garlic Parmesan crusted tenders are a delicious option for a keto-friendly meal. They are crispy, flavorful, and easy to prepare. You will love the combination of garlic and Parmesan cheese coating each tender piece of chicken.

To make these tenders, start by preparing your ingredients. You can use chicken tenders or even cut chicken breasts into strips. Coat them in olive oil, and then cover them with a mix of grated Parmesan cheese and spices.

Bake the tenders in the oven at 400°F (200°C) for around 20 minutes. This will give them a crispy texture while keeping the chicken juicy inside.

These garlic Parmesan crusted tenders make a perfect snack or main dish. Serve them with a keto-friendly dipping sauce or a side salad.

Ingredients

• 1 lb chicken tenders
• Olive oil
• Grated Parmesan cheese
• Garlic powder
• Salt
• Black pepper

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Coat chicken tenders in olive oil.
3. Mix Parmesan cheese, garlic powder, salt, and pepper in a bowl.
4. Coat the chicken tenders with the cheese mixture.
5. Place on a baking sheet and bake for 20 minutes.

10) Pecan Crusted Chicken Tenders

Pecan crusted chicken tenders are a delicious and easy recipe for anyone on a keto diet. They have a tasty crunch that makes them fun to eat. You can bake them, which keeps them lower in fat compared to frying.

To prepare, you’ll coat chicken tenders in honey and mustard. Then, roll them in crushed pecans mixed with your favorite spices. This gives them a flavorful crust.

Bake the tenders at 400°F (200°C) for about 20 minutes until they are golden and cooked through. This meal is great for both kids and adults. Serve them with your favorite dipping sauce for extra flavor!

Ingredients

• 1.5 lbs chicken tenders
• 1 cup raw pecans, finely crushed
• 1/4 cup almond flour
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 large eggs
• 2 tbsp honey
• 2 tbsp mustard

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix honey and mustard.
3. In another bowl, combine crushed pecans, almond flour, garlic powder, onion powder, paprika, salt, and pepper.
4. Dip each chicken tender in the honey mixture, then roll it in the pecan mix.
5. Place tenders on a baking sheet.
6. Bake for 20 minutes or until cooked through.