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Gluten Free & Keto Chicken Tenders #keto #lowcarb #glutenfree #chicken #healthyrecipes #ketorecipes #ketodiet

Baked Gluten Free & Keto Chicken Tenders

That’s right, 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.

Course Main
Cuisine American
Keyword gluten free, grain free, keto, low carb
Prep Time 20 minutes
Cook Time 30 minutes
Marinating Time 2 hours
Total Time 40 minutes
Servings 4 servings
Calories 376 kcal

Ingredients

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

Metric - US Cups

Instructions

  1. Rinse and pat dry your chicken pieces. Set aside. 

  2. 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!). 

  3. 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. 

  4. 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). 

  5. 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. 

  6. 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!).

Recipe Notes

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. 

Nutrition Facts
Baked Gluten Free & Keto Chicken Tenders
Amount Per Serving
Calories 376 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 5g 25%
Cholesterol 148mg 49%
Sodium 677mg 28%
Potassium 494mg 14%
Total Carbohydrates 3g 1%
Dietary Fiber 1g 4%
Protein 46g 92%
Vitamin A 10.7%
Vitamin C 1.8%
Calcium 12.5%
Iron 9.1%
* Percent Daily Values are based on a 2000 calorie diet.