Get ready to lick your fingers as this Keto Chicken Tenders recipe delivers unmatched deliciousness. Make a large batch because everyone will love the flavors in the golden, cheese chicken tenders. The recipe features rich cheeses, creamy mayonnaise, and herbs de Provence, which give it a distinct umami flavor.
The low-carb chicken tenders will melt in your mouth and please all of your senses. They are a fantastic crowd-pleaser, thus perfect for family gatherings, game nights, or dinner parties. Kids will clear their plates in a snap! Ready for the huge flavors? Let's make this healthy chicken dinner recipe!
This recipe is: Low Carb, Keto and Gluten Free
Table of Contents
5 Reasons to Love This Recipe
I make this frequently because these low carb chicken strips are my favorite finger food. Here are reasons why you may like it as well:
- Easy set-and-go recipe.
- Ready to eat in 35 minutes.
- Simple yet elegant keto recipe.
- Addictingly delicious.
- Amazingly crispy chicken strips.
Are Chicken Tenders Low-Carb?
Yes, chicken tenders are incredibly low-carb. Chicken is low-carb, and the breading used to coat the tenders in this recipe is also low in carbs.
This recipe yields super low-carb chicken tenders. One serving (one chicken tender) has 1 g net carbs. I carefully picked the recipe's ingredients to make it low-carb so you can enjoy a couple of chicken tenders without compromising your low-carb diet goals.
Keto Chicken Tenders Ingredient List
You need the following ingredients to make this baked chicken tenderloin recipe:
- 20 chicken tenders
- 1.5 cups mayonnaise
- 1 cup shredded Emmental cheese
- 1 cup shredded Parmesan cheese
- 1 tablespoon Herbs de Provence
- 2 tablespoons Dijon mustard
- ½ teaspoon Kosher salt
- ¼ teaspoon black pepper
Ingredient Substitutions
Use the following alternatives if you are looking for some substitutes:
- Chicken tenders: Slice boneless chicken breasts to match the size and shape of chicken tenderloins; more like chicken fingers or strips. They won't be consistent in size and shape, but they taste great.
- Emmental cheese: Swiss, Gruyere, Comte, Fontina, or cheddar also works great.
- Herbs de Provence: Swap this for Italian seasoning.
- Dijon mustard: Use brown or yellow mustard.
Additional Ingredients
Take the chicken tenders' delicious flavors a notch higher with any of these optional ingredients:
- Extra flavor: Add some ¼ teaspoon of garlic powder or onion powder for more flavor.
- Heat: As always, I love my food hot with pepper. Add a pinch of cayenne pepper, chili powder, or chili pepper flakes to make spicy chicken tenders. The spiciness goes well with the creamy mayonnaise.
- Citrus: Add a squeeze of lemon juice over the cooked chicken tenders for a bright, chili lime flavor profile.
Note: The additional ingredients are optional and not part of the original recipe.
Cooking Tools
The keto chicken tenderloin recipe requires just a few tools:
How To Make Keto Chicken Tenders: Complete Cooking Guide
Cooking Method
- Baking
Preparation Steps
- Preheat the oven to 375°F (190°C) on convect. If no convect, go for 400°F (204°C).
- Measure all the ingredients.
- Make the low-carb breading by adding all the ingredients except the chicken tenders to the mixing bowl and mixing well.
- Arrange the chicken tenders on a lined, rimmed baking sheet with a wire rack.
- Use a spatula, spoon, or coating stick to coat each tender with the cheesy mayo mix.
Cooking Instructions
- Place the seasoned chicken tenders in the preheated oven on a middle rack. Bake for 9 minutes, rotate the baking sheet, and bake for another 8-9 minutes.
- If the tops are not golden enough, turn on the broiler and brown under the broiler. Be careful not to burn the tenders.
- Remove the tenders from the wire rack and place them on a serving platter. Serve hot.
Note: The cheese and mayo that drips off the rack onto the baking tray is delicious. It is so good, I never share it with anyone!
Step 1: Arrange the raw chicken tenders on a wire rack placed over a baking sheet.
Step 2: Spread the mixture evenly over the top of the tenders.
Step 3: Place the coated chicken tenders in a preheated oven - 375°F (190°C) on convect. If no convect, 400°F (204°C).
Step 4: Remove the chicken tenders from the oven once they are fully cooked and the cheese coating is crispy and golden brown.
💡 My Pro Tip
A baking rack and parchment paper are must-haves for this recipe. The parchment paper helps with the inevitable mess that happens when cheese is under such high heat. Now, using parchment paper without a baking rack will steam the chicken, and the topping will get watery rather than cheesy and delicious. The baking rack allows the heat to circulate the tenders, making their top crunchy.
For crispier chicken tenders, use the oven on the convection setting, which allows air to circulate the tenders and prevents the juices from pooling.
⏲️ Time-Saving Tips
- Line the baking sheet with parchment paper! The cheese will stick to most baking sheets- cleanup is a breeze with parchment paper.
- Oil the wire rack before laying the tenders on it. I liberally spray my wire rack with olive oil before placing the tenders on it. This way, the chicken does not stick, and the cheese comes off the rack more easily.
What To Serve With Keto Chicken Tenders?
Crunchy keto chicken tenders are a perfect finger food or snack but can be paired with different dipping sauces and sides to make a full meal that fits the keto diet. Some of my favorite pairings are:
- Lemon and Herb Sauce: This will add a fresh, zesty kick to the delicious keto chicken tenders.
- Avocado Lime Crema: Add a touch of delicious Mexican flavors to your baked chicken tenders with this smooth crema.
- Cucumber Feta Salad: Pair the fresh salad with the baked keto chicken tenders for a light lunch or quick weeknight dinner meal.
- Summer Carrot Salad: The sassy spice in this salad complements the chicken tenders' savory flavors. The spiciness goes well with the creaminess of the cheese.
- Halloumi Cheese: Serve the chicken tenderloins alongside perfectly seared halloumi as an appetizer.
Storage and Reheating Instructions
Storage Tip
Transfer your leftover chicken tenders to an airtight container and store them in the fridge for up to a week.
Freezing Tip
Like other mayonnaise-based recipes, the chicken tenders don't rejuvenate well after being frozen. However, if you want to freeze them, transfer the leftovers to a freezer-safe covered container and freeze them for up to 3 months. Defrost in the fridge overnight and reheat according to the instructions below.
Reheating Tips
The parmesan chicken tenders best reheat in the oven at 350°F (176°C) until heated. Avoid reheating on the stovetop, as the mayo and cheese mixture become liquid. The microwave isn't a good option either, as the mayo cheese mixture tends to splatter everywhere before it is heated.
Recipe Conclusion
Keto Chicken Tenders are an amazing snack, finger food, or main meal for keto dieters. My recipe yields crunchy gluten-free chicken tenders that pair well with different keto side dishes. Dip the tenders in your favorite dipping sauce and enjoy them as a snack, or pair them with a salad for a low-carb dinner.
The best thing about the keto chicken tenders is that they cook fast and are easy to prepare. In 35 minutes, you will have enough to serve your family. Try the recipe and let me know how it turns out. Share your thoughts in the comments below or on Facebook and Instagram.
More Keto Chicken Recipes:
Other delicious keto chicken recipes you may like are:
FAQs
The amount of chicken tenders you can eat on keto depends on your personal dietary goals. A typical keto diet recommends a daily low-carb intake of 20-50 g net carbs. One chicken tender contains 1 g net carbs. Use the daily carb limit to decide how many tenders you can have.
Lean chicken cuts like chicken breast are suitable for keto, especially if you need to increase your protein intake. Parts with high-fat content, like chicken skin and drumsticks, are also great for keto.
Cooked chicken tenders are golden and crispy on the outside and firm to the touch. They should spring back slightly when you press them. Use an instant meat thermometer to check for doneness. The internal temperature should read 165°F (75°C).
Keto Chicken Tenders
Ingredients
Keto Chicken Tenders Ingredient List
- 20 chicken tenders
- 1.5 cups mayonnaise
- 1 cup shredded Emmental cheese
- 1 cup shredded Parmesan cheese
- 1 tablespoon Herbs de Provence
- 2 tablespoons Dijon mustard
- ½ teaspoon Kosher salt
- ¼ teaspoon black pepper
Instructions
Preparation Steps
- Preheat the oven to 375°F (190°C) on convect. If no convect, go for 400°F (204°C).
- Measure all the ingredients.
- Make the low-carb breading by adding all the ingredients except the chicken tenders to the mixing bowl and mixing well.
- Arrange the chicken tenders on a lined, rimmed baking sheet with a wire rack.
- Use a spatula, spoon, or coating stick to coat each tender with the cheesy mayo mix.
Cooking Instructions
- Place the seasoned chicken tenders in the preheated oven on a middle rack. Bake for 9 minutes, rotate the baking sheet, and bake for another 8-9 minutes.
- If the tops are not golden enough, turn on the broiler and brown under the broiler. Be careful not to burn the tenders.
- Remove the tenders from the wire rack and place them on a serving platter. Serve hot.
Notes
If you enjoy this Keto Chicken Tenders recipe, I'd love to hear your feedback! Got any ideas for making them even lower in carbs? Please share your thoughts in the comments below! Have a fantastic time cooking!
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
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