Home » poultry » Baked (Extra Tender!) Keto Chicken Tenders 🍗

Baked (Extra Tender!) Keto Chicken Tenders 🍗

That’s right, these gluten free and keto chicken tenders are incredibly flavorful and extra tender! Plus, they’re baked rather than fried (i.e. essentially mess-free!).

Freshly baked keto chicken tenders with chives
(Baked!) Gluten Free & Keto Chicken Tenders

Gluten Free & Keto Chicken Tenders

Extra Tender!

Crispytender, 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).

Pork rind coating for the keto chicken tenders
(Baked!) Gluten Free & Keto Chicken Tenders
Freshly coated unbaked keto chicken tender on a rack
(Baked!) Gluten Free & Keto Chicken Tenders

The ‘Breading’

For the ‘breading’ of these guys 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!

Freshly baked keto chicken tenders with chives
(Baked!) Gluten Free & Keto Chicken Tenders
Gluten Free & Keto Fried Chicken and Waffles 🍗 #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles 🍗 #keto #ketodiet #lowcarb #glutenfree #healthyrecipes

Freshly baked keto chicken tenders with chives

(Baked!) Gluten Free & Keto Chicken Tenders

That's right, these gluten free and keto chicken tenders are incredibly flavorfuland extra tender! Plus, they're baked rather than fried (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.
5 from 21 votes
Prep Time 20 minutes
Cook Time 30 minutes
Marinating Time 2 hours
Total Time 40 minutes
Course Main
Cuisine American
Servings 4 servings
Calories 376 kcal


For the marinade

  • 500 g chicken tenderloins or chicken breast sliced lengthwise into 2/3" / 1.5cm thick slices
  • 1/2 cup sour cream
  • 1 tablespoon white wine vinegar
  • 1 teaspoon poultry seasoning
  • 2 cloves garlic ran through a press
  • 1/4 teaspoon freshly ground black pepper
  • kosher salt to taste

For the coating

Serving suggestions


  • 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. 


Calories: 376kcal | Carbohydrates: 3g | Protein: 46g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 148mg | Sodium: 677mg | Potassium: 494mg | Fiber: 1g | Vitamin A: 535IU | Vitamin C: 1.5mg | Calcium: 125mg | Iron: 1.6mg
Keyword baked chicken tenders, gluten free chicken tenders, keto chicken tenders
Whip up this recipe?Comment below or drop me a line @gnomgnom._ and tag #gnomgnomyum!


    • Trbobtch says:

      5 stars
      Oh come on. It’s a main ingredient in the recipe! If you don’t like pork rinds, this probably isn’t the right recipe for you. Asking someone to essentially rewrite their recipe because you don’t like one of the ingredients is a bit ludicrous.

  1. Christie says:

    5 stars
    Best chicken tenders I’ve ever had.
    Marinated for 24 hours and my whole family loved them and I’m the only one keto.

  2. Jenny Stuart says:

    When I clicked the link for the Baked Pork Rinds there were several choices. Which Brand to you use. Thank you.

  3. Lucy says:

    5 stars
    Soaking the chicken overnight in sour cream made it so moist! And also the “breading” stuck to it more easily. I made a side of keto ranch for dipping. This recipe makes me love my keto life. Thank you.

  4. Coralie says:

    5 stars
    This was SO GOOD. The chicken was tender, juicy and very tasty, the best tenders I’ve had! Thanks you for sharing this recipe.

  5. JoAnn Merritt says:

    my coating stuck to the grates I cooked them on even thought I sprayed. How do I fix that because the flavoring is amazing.

  6. Anne says:

    5 stars
    I did not marinate the chicken, but I LOVE the dredging technique! I’ve done almond flour to egg to almond flour before and was never quite happy with it, the sour cream added to the egg is genius! As is baking the tenders on a cooling rack, they came out so beautifully browned and crisp! I know it would be even better with marinated chicken, but for anyone else worried they don’t have time go for it! Try the recipe without marinating.

    I was making breaded chicken for chicken parm, but kept a few of the tenders aside to just eat as is for lunch the next day! This recipe is stellar.

  7. Shinta Oetama says:

    5 stars
    Love this! I marinated the chicken for 24 hours, baked it for 25 minutes. It turned out perfect, very juicy and flavorful.

  8. Edward Christian says:

    5 stars
    Hella good. Great recipe. Love that my pork rinds now have application as an ingredient! Mixed the almond flour with coconut flour, and there’s a very small sweetness to them. Definitely nice and crispy! Delicious.

  9. Beth says:

    5 stars
    It is a huge key to this recipe to marinate the chicken. I have tried many different keto chicken tender recipes and this is absolutely the best. Instead of 3 bowls, I use 3 large Baggies. Then just throw the bags away when done. Hence, less clean up. I also cook in the Ninja Foodi. Air Crisp at 375 for 15 to 20 min. I turn each tender over after 10. Love this recipe.

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