Parmesan Crusted Chicken

Introduction
Crispy, golden, and packed with flavor, these Parmesan Crusted Chicken Tenders are a keto-friendly twist on a classic favorite. Perfect for family dinners, meal prep, or even a snack, these tenders are coated in a crunchy parmesan-almond flour blend for a satisfying texture without the carbs. Pair them with your favorite keto dipping sauce for a meal everyone will love.

Why You’ll Love This Recipe

  • Kid-Friendly: A wholesome alternative to traditional breaded chicken tenders.
  • Keto Approved: Low in carbs, high in flavor.
  • Quick and Easy: Ready in just 25 minutes.
  • Versatile: Great as a main dish, appetizer, or snack.
Parmesan Crusted Chicken Tenders

Ingredients (American & Metric)

  • 1.5 lbs (680g) chicken tenders or boneless chicken strips
  • 1 cup (100g) grated parmesan cheese
  • 1/2 cup (50g) almond flour
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning
  • 1/2 tsp smoked paprika
  • 2 large eggs
  • Salt and pepper to taste
  • Olive oil spray or 2 tbsp (30ml) melted butter for greasing

Step-by-Step Instructions

  1. Preheat the oven:
    • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease with olive oil spray or melted butter.
  2. Prepare the breading:
    • In a shallow dish, mix parmesan cheese, almond flour, garlic powder, Italian seasoning, paprika, salt, and pepper.
    • In another shallow dish, whisk the eggs until smooth.
  3. Coat the chicken tenders:
    • Pat chicken tenders dry with a paper towel. Dip each tender into the egg mixture, then coat with the parmesan-almond flour mixture, pressing gently to adhere.
  4. Bake the chicken tenders:
    • Arrange the tenders on the prepared baking sheet. Bake for 18-20 minutes, flipping halfway through, until golden brown and cooked through (internal temperature of 165°F / 74°C).
  5. Optional broil:
    • For extra crispiness, broil the tenders for 2-3 minutes after baking.

Video

Here’s an alternative method of making these crispy chicken snacks…

Tips for Success

  • For uniform cooking, ensure all tenders are of similar thickness.
  • Use freshly grated parmesan for a crispier texture and bolder flavor.
  • For a hands-free option, use a wire rack over the baking sheet to allow airflow for even crisping.

Serving Suggestions
Pair these chicken tenders with keto-friendly dipping sauces like sugar-free ranch, garlic aioli, or spicy mayo. They’re also perfect alongside zucchini fries or a fresh garden salad.

Storage Instructions
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place in a 350°F (175°C) oven for 8-10 minutes to regain crispiness.

Nutritional Information (Per Serving – Serves 4)

  • Calories: 310
  • Fat: 22g
  • Protein: 25g
  • Net Carbs: 2g

Frequently Asked Questions (FAQs):

  1. Can I use chicken breast instead of tenders?
    Yes! Slice chicken breasts into strips to create homemade tenders.
  2. Can I fry these instead of baking?
    Definitely. Fry in a skillet with olive oil or avocado oil over medium heat until golden brown and cooked through.
  3. What’s a good alternative to almond flour?
    Ground pork rinds make a great keto-friendly substitute for extra crispiness.
  4. Can I freeze these tenders?
    Yes! Freeze cooked tenders in an airtight container for up to 2 months. Reheat in the oven to retain their crispy texture.
  5. Are these good for meal prep?
    Absolutely. These tenders store well and make a great addition to salads, wraps, or lunchboxes.
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