(Baked!) Gluten Free & Keto Chicken Tenders

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.

Course Main

Cuisine American

Keyword baked chicken tenders, gluten free chicken tenders, keto chicken tenders

Prep Time 20 minutes

Cook Time 30 minutes

Marinating Time 2 hours

Total Time 40 minutes

Servings servings

Calories 376kcal

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

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

Serving suggestions

1 batch our gluten free & keto waffles
sugar free syrup or maple syrup
chives finely chopped
our marinara sauce

Metric - US Cups

Instructions

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!).

Notes

*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.

Nutrition