By Tanya K. / Dinner, Recipes / updated on October 17, 2023
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I’ve cracked the code to make these delicious keto chicken tenders (also known as chicken fingers, chicken goujons, or chicken strips). They are perfect for a snack or for a full lunch.
This mouthwatering low carb chicken tenders will make your friends and family love you. They won’t even know that it’s low carb.
Traditional fried chicken tenders is breaded with enriched flour or all purpose flour, which contains gluten and is highly inflammatory for some people. It’s also loaded with carbs and empty calories.
Almond flour is an excellent gluten-free substitute for flour. It’s loaded with healthy nutrients, including monounsaturated fatty acids and fiber.Using almond meal as breading is a good choice for low carb diets.
Almonds are also a good source of vitamin E, which acts as an antioxidant in the body to reduce inflammation and free radicals. Vitamin E also helps improve skin health (1).
I like it a little bit spicy. You can add extra herbs and spices of your choice when marinating the chicken but it is optional. You can prepare them fried or baked.
You can use homemade ketchup, mayonnaise, or sour cream for the dip. The entire process is very simple: marinate chicken and coat with almond flour then deep-fry it. That’s it!
To deep fry food, it’s best to use high smoke point oils, such as beef tallow (rendered beef fat), lard (rendered pig fat), or coconut oil.
How to Make Low Carb Fried Chicken Tenders
Cut the chicken breast in lengthwise strips.
With a mortar, mash the garlic cloves and spices. Pour the mixture over the chicken. Add egg, lemon juice and sour cream in and mix well to marinate the chicken strips.
Cover and refrigerate approximately one hour, turning occasionally so all the flavors can get inside the meat.
Once the chicken is well-marinated, drain all the unnecessary liquid off to get ready for coating.
In a plastic container with lid, place almond flour in and the chicken pieces. Make sure the lid is on and shake until all the chicken is covered with almond flour.
Heat oil in a deep fryer to 375 degrees. Add coconut oil in.
Fry coated chicken in hot oil for 10 to 15 minutes or until it begins to turn brown.
Slice your chicken breast to produce lengthwise ribbons.
Smash the spices and garlic clove in a mortar. Coat the chicken with the crushed spices and garlic. Crack the egg in the chicken bowl. Mix together with the sour cream and lemon juice. Fold gently to drench the chicken in the seasonings.
Cover the chicken with the lid and chill in the fridge for about an hour, flipping the pieces occasionally to marinate thoroughly. After an hour, remove the liquid to make sure the meat is not too wet and soggy.
Pour the almond flour in a container with a lid. Transfer the seasoned chicken into the container. Replace the lid on and shake well to coat the chicken with enough flour.
Set a deep fryer to 375°F and pour in the oil in.
Once the oil becomes hot enough, deep fry the chicken strips for 10-15 minutes. Serve immediately once the strips become golden.
Nutrition/Macros
Nutrition Facts
Keto Fried Chicken Tenders
Amount Per Serving
Calories 349Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 4g20%
Cholesterol 128mg43%
Sodium 759mg32%
Potassium 498mg14%
Carbohydrates 8g3%
Fiber 3g12%
Sugar 2g2%
Protein 34g68%
Vitamin A 287IU6%
Vitamin C 3mg4%
Calcium 90mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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Fried chicken can be part of a healthy keto diet as long as you prepare it right, substituting high-carb ingredients with healthy fat and low-carb alternatives. These primarily include breading and cooking oil. As much as possible, avoid consuming take-out fried chicken unless you remove the breading before eating it.
Unfortunately, fried chicken uses flour or cornmeal (and sometimes cornstarch) to create its familiar beloved crunchy crust. That means it's not keto-friendly. Traditional fried chicken can be made keto-friendly if you remove the breading before eating.
Almond flour is a 100% keto-approved baking flour. It is also the most widely used keto flour on shelves. However, what it lacks in carbs, it makes up for in calories. Though almond flour is significantly higher in calories than many other flours, it also contains considerable amounts of protein and fiber.
A single serving of chicken tenders provides 499 calories and 31.7 grams of carbs. The breading provides a small amount of fiber (2.2 grams) and may even provide a small amount of sugar, although the actual count can vary based on the brand that you consume.
There are several alternatives you can use, such as crushed cornflakes, crushed crackers, panko breadcrumbs, grated Parmesan cheese, or even ground nuts like almonds or pecans. These alternatives can provide different flavors and textures to your breaded chicken.
Good substitutes for frying include cornstarch, potato starch, and rice flour. Alternatives in baking include rice flour, chestnut flour, and all-purpose flour. Keto-friendly substitutes include almond flour, chia seed flour, psyllium husk powder, hazelnut flour, coconut flour and flaxseed meal.
Cornflakes are classic breading material, but any grain-based, not-too-sweet cereal works great as a stand-in for traditional breadcrumbs. Corn or rice Chex, Wheaties, and even savory granola and oat-based cereals would make a great crust for your chicken breast or fish filets.
“So, your daily morning muffin made with almond flour could be 200-250 mg of oxalate. This means that you may not feel as good on your gluten-free diet as you might expect because your digestive tract can be suffering with ongoing inflammation from a new source – oxalate.”
With only 2 net carbs per 28g, almond flour qualifies as being keto-friendly. Not just is this keto-friendly, but it also provides micronutrients that help the body heal and stay fresh on the keto diet.
The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.
1 cutlet of breaded chicken breast (Blue Menu - President's Choice) contains 180 Calories. The macronutrient breakdown is 9% carbs, 10% fat, and 80% protein. This is a good source of proteins (62% of your Daily Value).
1 serving of breaded chicken (Mr. Sub) contains 370 Calories. The macronutrient breakdown is 48% carbs, 31% fat, and 21% protein. This is a good source of proteins (36% of your Daily Value).
Although chicken can certainly fit into a healthy diet, some types are loaded with extra calories, fat, or sodium. Here are a few types of chicken that you should limit or avoid: Fried chicken. Because it's typically deep-fried and breaded, fried chicken is usually high in calories, carbs, and unhealthy fats ( 11 ).
A typical piece of fried chicken (e.g., a drumstick or thigh without a heavy coating) may contain around 0-3 grams of carbohydrates. Fried chicken with a thicker breading or batter may contain more carbohydrates, possibly in the range of 10-15 grams or more per serving.
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