Are you looking for a delicious and easy way to make keto chicken tenderloins that are crispy on the outside and juicy on the inside? You’re in luck! In this article, we’ll be sharing 20 mouth-watering recipe ideas that will satisfy your cravings and keep you in ketosis. From classic flavors like parmesan crusted and buffalo style, to creamy sauces and zesty dips, we’ve got a variety of options to suit every taste.
From the comfort of your own kitchen, you can create these tasty treats using simple ingredients and cooking methods. Whether you’re a seasoned keto dieter or just starting out on your low-carb journey, you’ll find something to love in this collection of crispy keto chicken tenderloin recipes.
Parmesan Crusted Keto Chicken Tenderloins
Transform plain chicken tenderloins into a crispy, cheesy masterpiece with this easy keto recipe. Perfect for a quick dinner or snack, these tenderloins are low-carb and packed with flavor.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 1 cup grated Parmesan cheese (divided)
– 1/2 cup almond flour
– 1/4 cup coconut flakes
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together 1/2 cup Parmesan cheese, almond flour, and coconut flakes.
3. Dip each chicken tenderloin into the Parmesan mixture, pressing gently to adhere.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and sprinkle with remaining 1/2 cup Parmesan cheese.
6. Bake for 20-22 minutes or until cooked through and golden brown.
Cooking Time: 20-22 minutes
Spicy Buffalo Keto Chicken Tenders
Add a kick to your low-carb diet with these spicy buffalo keto chicken tenders, made with juicy chicken, crispy breading, and a tangy buffalo sauce.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon hot sauce (such as Frank’s RedHot)
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 2 tablespoons unsalted butter, melted
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, and garlic powder.
3. Dip each chicken strip into the egg and then coat in the breading mixture, shaking off excess.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Drizzle melted butter over the tenders and sprinkle with hot sauce.
6. Bake for 20-25 minutes or until cooked through and crispy.
7. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Garlic Butter Keto Chicken Tenderloins
A simple yet flavorful recipe that combines the richness of garlic butter with the tenderness of chicken tenderloins, all while staying within keto-friendly guidelines.
Ingredients:
– 4-6 chicken tenderloins
– 1/2 cup (1 stick) unsalted butter, softened
– 3 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together softened butter, garlic, and lemon juice.
3. Place chicken tenderloins on a baking sheet lined with parchment paper.
4. Spread the garlic butter mixture evenly over each tenderloin.
5. Season with salt and pepper to taste.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Almond Flour Breaded Keto Chicken Tenders
Elevate your keto game with this mouthwatering recipe featuring crispy chicken tenders coated in a flavorful almond flour breading. Perfect for snacking or as a main course, these tender morsels are sure to satisfy.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1 cup almond flour
– 2 tablespoons coconut flakes
– 1 teaspoon paprika
– 1/2 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 large eggs
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, coconut flakes, paprika, garlic powder, salt, and pepper.
3. Dip each chicken strip into the egg mixture, then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated tenders on a baking sheet lined with parchment paper. Drizzle with olive oil.
5. Bake for 20-22 minutes or until cooked through.
Cooking Time: 20-22 minutes
Crispy Air Fryer Keto Chicken Tenderloins
Elevate your mealtime with these crispy and flavorful keto chicken tenderloins, cooked to perfection in the air fryer. With a simple 5-ingredient recipe, you’ll be enjoying a guilt-free treat in no time.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a shallow dish, mix together almond flour and Parmesan cheese.
3. Dip each chicken tenderloin into the egg and then coat in the almond flour mixture, pressing gently to adhere.
4. Place the coated tenderloins in the air fryer basket in a single layer.
5. Cook for 12-15 minutes or until cooked through and crispy.
Cooking Time: 12-15 minutes
Keto Chicken Tenderloins with Avocado Lime Sauce
Savor the flavor of tender and juicy chicken paired with a creamy, tangy sauce that’s perfect for your next keto dinner. This recipe combines the best of both worlds: crispy, breaded chicken and refreshing avocado lime sauce.
Ingredients:
– 4 boneless, skinless chicken breast tenderloins
– 1 cup almond flour
– 1/2 cup grated Parmesan cheese
– 1 egg
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Avocado Lime Sauce (recipe below)
Avocado Lime Sauce:
– 3 ripe avocados, mashed
– 1/2 lime, juiced
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, egg, paprika, salt, and pepper.
3. Dip each chicken tenderloin into the mixture, coating evenly.
4. Place coated chicken on a baking sheet lined with parchment paper.
5. Bake for 20-22 minutes or until cooked through.
6. Meanwhile, mix together Avocado Lime Sauce ingredients in a bowl.
7. Serve chicken with Avocado Lime Sauce spooned over the top.
Cooking Time: 20-22 minutes
Bacon-Wrapped Keto Chicken Tenders
Elevate your snacking game with these crispy and juicy bacon-wrapped keto chicken tenders, perfect for a quick indulgence or party appetizer.
Ingredients:
– 4 boneless, skinless chicken breasts, cut into strips
– 6 slices of thick-cut bacon
– 1/2 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together Parmesan cheese and a pinch of salt.
3. Wrap each chicken strip with a slice of bacon, securing with a toothpick if needed.
4. Dip the bacon-wrapped chicken in the Parmesan mixture, pressing gently to adhere.
5. Place the tenders on a baking sheet lined with parchment paper, leaving space between each tender.
6. Drizzle with olive oil and season with salt and pepper to taste.
7. Bake for 18-20 minutes or until cooked through and crispy.
Cooking Time: 18-20 minutes
Keto Chicken Tenderloins with Zesty Ranch Dip
Elevate your snack game with these crispy keto chicken tenderloins paired with a tangy ranch dip that’s sure to satisfy your cravings. Perfect for a quick lunch or as a satisfying snack.
Ingredients:
– 1 pound boneless, skinless chicken tenderloins
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Zesty Ranch Dip (recipe below)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, and a pinch of salt.
3. Dip each chicken tenderloin in the egg, then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Bake for 20-22 minutes or until cooked through.
6. Serve warm with Zesty Ranch Dip (recipe below).
Zesty Ranch Dip:
– 1 cup sour cream
– 1/2 cup mayonnaise
– 1 tablespoon ranch seasoning
– 1 tablespoon lemon juice
– Salt and pepper to taste
Mix all ingredients together in a bowl until smooth. Refrigerate for at least 30 minutes before serving.
Cheesy Keto Chicken Tenderloins
Elevate your keto game with these crispy, cheesy, and flavorful chicken tenderloins! A perfect combination of textures and tastes that will leave you wanting more.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 1 cup grated cheddar cheese (divided)
– 1/2 cup almond flour
– 1/4 cup coconut flour
– 1 teaspoon paprika
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 2 tablespoons butter, melted
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix together almond flour, coconut flour, paprika, garlic powder, salt, and pepper.
3. Dip each chicken tenderloin in the flour mixture, then coat with half of the grated cheddar cheese.
4. Place the coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle the melted butter over the top of each tenderloin.
6. Bake for 20-25 minutes or until cooked through and golden brown.
7. Remove from oven and sprinkle with remaining cheddar cheese. Serve hot.
Cooking Time: 20-25 minutes
Lemon Pepper Keto Chicken Tenders
Add a burst of citrusy flavor to your keto lifestyle with this simple recipe for Lemon Pepper Keto Chicken Tenders. This crispy and juicy dish is perfect for a quick dinner or snack.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 tablespoon lemon zest
– 2 tablespoons freshly squeezed lemon juice
– 1 teaspoon garlic powder
– 1/2 teaspoon black pepper
– 2 large eggs
– 1/4 cup melted coconut oil
Instructions:
1. In a shallow dish, mix together almond flour, Parmesan cheese, lemon zest, garlic powder, and black pepper.
2. Dip each chicken strip into the egg mixture, then coat in the lemon-pepper mixture, pressing gently to adhere.
3. Heat the melted coconut oil in a large skillet over medium-high heat. Cook chicken tenders for 5-6 minutes on each side, or until cooked through.
4. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Keto Chicken Tenderloins with Garlic Aioli
Elevate your low-carb dinner game with these crispy and flavorful keto chicken tenderloins, served with a rich garlic aioli dipping sauce. Perfect for a quick weeknight meal or a weekend indulgence.
Ingredients:
– 4 boneless, skinless chicken breast tenderloins
– 1 cup almond flour
– 2 tablespoons coconut oil
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– Garlic Aioli ingredients:
+ 1/2 cup mayonnaise
+ 3 cloves garlic, minced
+ 1 tablespoon lemon juice
+ Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together almond flour, coconut oil, garlic, paprika, salt, and pepper.
3. Dip each chicken tenderloin into the mixture, coating evenly.
4. Bake for 20-25 minutes or until cooked through.
5. Meanwhile, combine mayonnaise, garlic, lemon juice, salt, and pepper in a bowl to make the Garlic Aioli.
6. Serve the chicken with the Garlic Aioli dipping sauce.
Cooking Time: 20-25 minutes
Coconut Flour Keto Chicken Tenders
A delicious twist on traditional chicken tenders, these keto-friendly bites are coated with a mixture of coconut flour, eggs, and spices for a crispy exterior and juicy interior.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup coconut flour
– 2 large eggs
– 1/4 cup grated Parmesan cheese
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon paprika
– 2 tablespoons melted coconut oil
Instructions:
1. In a shallow dish, mix together coconut flour, eggs, Parmesan cheese, salt, pepper, and paprika.
2. Dip each chicken strip into the coconut flour mixture, coating evenly.
3. Place coated tenders on a baking sheet lined with parchment paper.
4. Drizzle melted coconut oil over the tenders.
5. Bake in a preheated oven at 400°F (200°C) for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Keto Chicken Tenderloins with Creamy Mushroom Sauce
Elevate your low-carb diet with this indulgent recipe that combines crispy chicken tenderloins with a rich and creamy mushroom sauce, all while staying within keto guidelines.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1 cup almond flour
– 1/2 cup grated Parmesan cheese
– 1/4 cup coconut oil
– 2 cups mixed mushrooms (button, cremini, shiitake)
– 2 cloves garlic, minced
– 1/2 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix almond flour and Parmesan cheese.
3. Dip each chicken tenderloin in coconut oil, then coat with the almond flour mixture.
4. Place coated tenderloins on a baking sheet lined with parchment paper. Bake for 20-25 minutes or until cooked through.
5. Meanwhile, sauté mushrooms and garlic in a skillet over medium heat until softened. Add heavy cream and stir to combine. Season with salt and pepper to taste.
6. Serve chicken tenderloins with the creamy mushroom sauce spooned over top.
Cooking Time: 30-35 minutes
Smoky Paprika Keto Chicken Tenders
Elevate your snack game with these crispy and flavorful Smoky Paprika Keto Chicken Tenders, perfect for a quick keto fix. With just a few simple ingredients, you’ll be enjoying a deliciously smoky treat in no time.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/4 cup almond flour
– 2 tablespoons coconut flakes
– 1 tablespoon smoked paprika
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 2 large eggs
– 1/4 cup avocado oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, coconut flakes, smoked paprika, and garlic powder.
3. Dip each chicken strip into the egg mixture, then coat in the dry mixture, pressing gently to adhere.
4. Place coated tenders on a baking sheet lined with parchment paper, leaving space between each tender.
5. Drizzle avocado oil over the tenders and sprinkle with salt and pepper to taste.
6. Bake for 20-25 minutes or until cooked through, flipping halfway.
Cooking Time: 20-25 minutes
Keto Chicken Tenderloins with Spicy Mayo
Elevate your low-carb dinner game with these crispy and flavorful keto chicken tenderloins, paired with a spicy kick from homemade mayonnaise.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1 cup almond flour
– 2 tablespoons grated Parmesan cheese
– 1/2 teaspoon paprika
– 1/4 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 large eggs
– 1/4 cup homemade mayonnaise (see below)
– Optional: chopped fresh parsley or chives for garnish
Homemade Mayonnaise:
– 2 egg yolks
– 1 tablespoon lemon juice
– 1/2 teaspoon Dijon mustard
– 1/4 teaspoon salt
– 1 cup (240ml) neutral-tasting oil, such as avocado or grapeseed oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, paprika, garlic powder, salt, and black pepper.
3. Dip each chicken tenderloin in the egg mixture, then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Bake for 20-22 minutes or until cooked through.
6. Serve with homemade mayonnaise and garnish with parsley or chives if desired.
Cooking Time: 20-22 minutes
Herb-Crusted Keto Chicken Tenderloins
Elevate your low-carb meal game with these crispy and flavorful keto chicken tenderloins, perfect for a quick dinner or snack. This recipe combines the savory flavors of fresh herbs with the richness of melted butter to create a dish that’s sure to please.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 2 tbsp (30g) unsalted butter, softened
– 1/4 cup (15g) chopped fresh parsley
– 1/4 cup (15g) chopped fresh thyme
– 2 cloves garlic, minced
– 1 tsp (5g) salt
– 1/2 tsp (2.5g) black pepper
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together softened butter, chopped parsley, thyme, garlic, salt, and pepper.
3. Place chicken tenderloins on a baking sheet lined with parchment paper.
4. Spread the herb-butter mixture evenly over each tenderloin.
5. Bake for 20-25 minutes or until cooked through.
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Keto Chicken Tenderloins with Cauliflower Mash
Savor the tender and flavorful combination of chicken tenderloins coated in a rich almond butter crust, served alongside a creamy cauliflower mash. This recipe is a perfect blend of savory and satisfying, all while staying within keto guidelines.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup almond butter
– 1/4 cup grated Parmesan cheese
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 head of cauliflower
– 2 tbsp unsalted butter
– 1/2 cup heavy cream
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together almond butter, Parmesan cheese, garlic powder, salt, and pepper.
3. Dip each chicken tenderloin into the almond butter mixture, coating evenly.
4. Place coated chicken on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until cooked through.
6. Meanwhile, steam cauliflower florets until tender.
7. In a blender or food processor, combine cooked cauliflower, butter, and heavy cream. Blend until smooth.
8. Serve chicken with cauliflower mash.
Cooking Time: Approximately 30-35 minutes.
Jalapeño Popper Stuffed Keto Chicken Tenders
Elevate your keto game with this addictive recipe that combines the best of both worlds: crispy chicken tenders and creamy jalapeño poppers. These bite-sized treats are sure to please even the most discerning palates.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup cream cheese softened
– 1/4 cup shredded cheddar cheese
– 1/4 cup chopped jalapeños
– 1 egg
– 1 tablespoon almond flour
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix cream cheese, cheddar cheese, and chopped jalapeños.
3. Dip each chicken strip into the egg mixture, then coat with almond flour mixture.
4. Stuff each tender with about 1 tablespoon of the jalapeño popper filling.
5. Place tenders on a baking sheet lined with parchment paper; spray with cooking spray or oil.
6. Bake for 20-22 minutes or until cooked through and crispy.
Cooking Time: 20-22 minutes
Keto Chicken Tenderloins with Garlic Parmesan Dip
Transform your meal routine with this mouthwatering keto recipe featuring crispy chicken tenderloins and a rich, creamy garlic parmesan dip. Perfect for snacking or as a main course.
Ingredients:
For the Chicken Tenderloins:
– 4-6 boneless, skinless chicken tenderloins
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
For the Garlic Parmesan Dip:
– 8 ounces cream cheese (softened)
– 1/4 cup mayonnaise
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix almond flour and Parmesan cheese.
3. Dip each tenderloin in the egg and then coat with the almond flour mixture.
4. Place tenderloins on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
5. Bake for 20-25 minutes or until cooked through.
6. For the dip, mix softened cream cheese, mayonnaise, garlic, and Parmesan cheese. Serve warm.
Cooking Time: 20-25 minutes
Low-Carb BBQ Keto Chicken Tenders
Savor the flavor of juicy chicken tenders smothered in a sweet and tangy BBQ sauce, all while staying within your daily keto macros. This recipe is perfect for a quick weeknight dinner or game-day snack.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1/4 teaspoon paprika
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
– 1/4 cup keto BBQ sauce (homemade or store-bought)
– 2 tablespoons coconut oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, paprika, garlic powder, salt, and pepper.
3. Dip each chicken strip into the mixture, coating evenly.
4. Place coated tenders on a baking sheet lined with parchment paper. Drizzle with coconut oil.
5. Bake for 15-20 minutes or until cooked through.
6. Remove from oven and brush with keto BBQ sauce.
7. Return to oven for an additional 2-3 minutes or until sauce is caramelized.
Cooking Time: 20-23 minutes
Summary
Get ready to indulge in the crispiest and most delicious keto chicken tenderloin recipes! From classic Parmesan Crusted Keto Chicken Tenderloins to spicy Buffalo-style tenders, there’s something for everyone. Try your hand at Garlic Butter Keto Chicken Tenderloins or go all out with Bacon-Wrapped Keto Chicken Tenders. If you’re in the mood for something creamy, check out Keto Chicken Tenderloins with Avocado Lime Sauce or Cheesy Keto Chicken Tenderloins. With 20 mouthwatering recipes to choose from, you’ll never get bored with this keto chicken tenderloin collection!
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