Low Carb Chicken Tenders are a delightful twist on a classic favorite, perfect for those looking to enjoy a crispy, satisfying snack without the carbs. Coated in a flavorful blend of almond flour and spices, these tenders are baked to golden perfection, providing a crunchy texture and juicy chicken inside. They make a fantastic meal or snack option for anyone following a low-carb or keto lifestyle, ensuring you don’t have to sacrifice flavor for dietary choices.
Why You Will Love This Recipe
You will absolutely love this low carb chicken tenders recipe because it brings together robust flavors, a satisfying crunch, and a healthy profile that fits seamlessly into your low-carb diet. The recipe is easy to whip up, making it perfect for weeknight dinners or meal prep. With just a handful of ingredients and minimal prep time, you can have a deliciously crispy chicken tender in no time. Plus, it’s a hit with both adults and kids, making it a great family-friendly option.
Tips and Tricks
1. Use a Meat Mallet: Flattening the chicken tenders with a meat mallet ensures even cooking and a tender texture.
2. Let It Rest: After you coat the chicken, let it sit for about 10 minutes before cooking. This helps the coating adhere better during baking.
3. Experiment with Spices: Feel free to add your favorite spices to the almond flour mixture to customize the flavor, such as smoked paprika, garlic powder, or Italian seasoning.
4. Use Parchment Paper: Lining your baking sheet with parchment paper makes cleanup a breeze and prevents sticking.
Common Mistakes to Avoid
1. Overcrowding the Baking Sheet: Make sure the chicken tenders have enough space between them to bake evenly; otherwise, they may steam instead of crisp.
2. Skipping the Preheat: Always preheat your oven. If the oven isn’t hot enough, the chicken won’t get that crispy texture you’re aiming for.
3. Not Enough Coating: Make sure to fully coat the chicken tenders in the almond flour mixture. A light dusting won’t give you the desired crunch.
Make Ahead Tips
Prep your chicken tenders in advance by marinating them in your favorite seasonings the night before. You can also coat them in the almond flour mixture and refrigerate them for up to 24 hours before baking. This not only saves time but also enhances the flavors. Cooked tenders can be stored in the fridge for 3-4 days.
Recipe Variations
- Spicy Kick: Add cayenne pepper or chili powder to the coating for a spicy version.
- Cheesy Flavor: Mix grated Parmesan cheese into the almond flour for an extra cheesy flavor.
- Air Fryer Option: Cook the tenders in an air fryer for an even crispier exterior while reducing the cooking time.
How to Serve
Serve your low carb chicken tenders with a side of homemade ranch or buffalo sauce for dipping. Pair them with a fresh salad or steamed vegetables to keep it light. For a fun presentation, stack the tenders on a wooden board or plate, garnished with freshly chopped parsley or a sprinkle of paprika.
Pairing Suggestions
Complement your chicken tenders with a crisp, refreshing beverage like iced tea or a light beer. For a more sophisticated touch, a glass of Sauvignon Blanc pairs beautifully. On the side, consider serving a cucumber salad or coleslaw for a crunchy contrast.
How to Store
Store any leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze the cooked tenders in a single layer on a baking sheet, then transfer them to a freezer bag for up to 3 months. Reheat in the oven or air fryer to maintain their crispiness.
Equipment Needed
- Baking sheet
- Parchment paper (optional)
- Meat mallet (optional)
- Three shallow bowls for breading
- Tongs for handling chicken
Dietary Adaptations
To make these chicken tenders dairy-free, simply omit any cheese and ensure your almond flour is free from additives. For a nut-free option, substitute almond flour with crushed pork rinds or coconut flour, keeping in mind that the texture will vary slightly.
Seasonal Adaptations
In summer, pair your chicken tenders with fresh herbs like basil or cilantro in the coating for a lighter flavor. During the fall, try incorporating pumpkin spice into a dip to serve alongside the tenders, adding a seasonal twist to your meal.
Cost Breakdown
Each serving of these low carb chicken tenders costs approximately $2.50, making it a budget-friendly option for families. Substitute chicken breast with thighs for a more economical choice without sacrificing flavor.
Kitchen Hacks
To make the cleanup easier, use a food processor to combine the almond flour and spices quickly. If you’re short on time, precooked frozen chicken tenders can be lightly coated and reheated in the oven for a faster meal.
Recipe FAQs
1. Can I use chicken thighs instead of breasts? Yes, chicken thighs work well and add more moisture.
2. What can I use instead of almond flour? Coconut flour or crushed pork rinds are great substitutes.
3. How long do I bake them? Bake for 20-25 minutes, flipping halfway until golden brown.
Low Carb Chicken Tenders
Low Carb Chicken Tenders are a delightful twist on a classic favorite, perfect for those looking to enjoy a crispy, satisfying snack without the carbs. Coated in a flavorful blend of almond flour and spices, these tenders are baked to golden perfection, providing a crunchy texture and juicy chicken inside.
Ingredients
- 1 lb chicken breast tenders
- 1 cup almond flour
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp salt
- ½ tsp black pepper
- 2 large eggs
- Cooking spray or olive oil (for greasing)
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a shallow bowl, whisk the eggs until well beaten. In another bowl, combine almond flour, garlic powder, onion powder, paprika, salt, and black pepper.
- Dip each chicken tender into the egg mixture, allowing excess to drip off, then dredge in the almond flour mixture, pressing lightly to adhere.
- Arrange the coated chicken tenders on the prepared baking sheet, ensuring they are spaced apart.
- Lightly spray the tops with cooking spray or drizzle with olive oil for extra crispiness.
- Bake for 20-25 minutes, flipping halfway through, until golden brown and cooked through.
- Serve immediately with your favorite dipping sauces.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 578Total Fat: 39gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 30gCholesterol: 145mgSodium: 1526mgCarbohydrates: 30gFiber: 5gSugar: 2gProtein: 31g
Chickenrecipes.blog, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
This low carb chicken tenders recipe is an excellent way to enjoy a healthier version of a beloved classic. With its satisfying crunch and flavorful coating, it’s sure to be a hit at your table. Whether served as a main dish or a fun snack, these tenders are versatile and easy to adapt to your personal taste. Enjoy making and sharing this dish with friends and family, and watch it quickly become a favorite in your home!
