That’s right, these gluten free and keto chicken tenders are, well… extra tender! Plus, they’re baked rather than fried (i.e. essentially mess-free!).
Gluten Free & Keto Chicken Tenders
Crispy, tender, and flavorful-to-boot! These baked low carb chicken tenders, marinated in sour cream and an awesome spice mix, are a real gold mine.
Plus, they’re easy-peasy! The chicken is baked for a mess-free and more hands-off approach.
Just try and marinade the chicken overnight– it’s a game changer. For any poultry dish really, always aim for an overnight marinade for best-tasting results (or at least 2-3 hours).
This keto ‘fried’ chicken uses a ‘breading’ rather than a batter. And I love pork rinds (i.e. chicharrones!) more than anything for it. Also, you guys always ask for brands, and my absolute favorite are these baked ones (milder taste and lower calories!).
Plus, they’re the perfect balance between fat and protein with zero carbs (i.e. a keto dream come true!). But before you freak out, there is no after taste whatsoever. More like a wonderful crisp texture and amazing flavor.
Also note that I prefer to crush it by hand to leave the pork rinds more flakey than powdery (think panko!).
Other than that, you’ll want to marinate the chicken in sour cream (with a touch of vinegar and spices). Then you’ll do three layers (almond flour, egg and pork rind blend) for the ultimate coating.
And while these are super awesome served up with our marinara sauce, you can also go a little bit naughty and do ‘fried’ chicken and waffles! Be sure to serve it up with maple or sugar free syrup (love Lakanto’s!) and our (1g net carb!!) light and airy keto waffles. A truly awesome marriage of flavors!
(Baked!) Gluten Free & Keto Chicken Tenders
These gluten free and keto chicken tenders are, well… extra tender! Plus, they’re baked (i.e. essentially mess-free!).
Oh, and if baking with cups rather than grams is your thing, just click on US Cups for an instant conversion.
For the marinade
For the coating
- 1/2-1 cup almond flour as needed (or more pork rinds for a nut-free version)
- 1 egg lightly beaten
- 1 tablespoon sour cream
- 90 g baked pork rinds *
- 25 g Parmesan cheese finely grated
- 1 1/2 teaspoons paprika
- 1 teaspoon oregano
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon freshly ground black pepper
- pinch cayenne pepper
- kosher salt to taste
Rinse and pat dry your chicken pieces. Set aside.
In a large bowl suitable for marinating, mix together the sour cream, vinegar, poultry seasoning, garlic, freshly ground black pepper and season to taste. Add in the chicken, cover with cling film and marinate in the fridge for at least two hours (though preferably overnight!).
Preheat oven to 425°F/220°C. Line a rimmed baking tray with aluminum foil and place a rack over it. Brush with olive oil or cooking oil of choice.
You will need three bowls for the three coatings. In bowl 1, place your almond flour (or more crushed pork rinds). In bowl 2, whisk your egg with sour cream. And in bowl 3, mix thoroughly together the crushed pork rinds, Parmesan cheese, paprika, oregano, garlic powder, onion powder, freshly ground black pepper, cayenne and season to taste with salt (will vary quite a bit depending on the saltiness of your pork rinds).
Dip your chicken pieces one at a time in the almond flour, followed by the egg, followed by the pork rinds mixture. Place in the prepared baking tray.
Roast your chicken for 25-30 minutes until fully cooked (i.e. no longer pink and the juices run clear). Serve right away (though they're also surprisingly good cold too!).
*You guys always ask for brands, and my absolute favorite are these baked ones (milder taste and lower calories!). I also prefer to crush them so they end up more flakey rather than powdery (think panko!).
Keep in mind that you can decrease the carb count even further by substituting the almond flour with more pork rinds (or even some whey protein). Though taste and texture was optimal with the flour.