Are you a fan of crispy, juicy chicken tenderloins but struggling to stick to your ketogenic diet? Look no further! We’ve got you covered with 18 mouth-watering keto chicken tenderloin recipes that are sure to satisfy your cravings. From classic parmesan-crusted tenders to spicy buffalo-style and garlic butter-glazed, these recipes showcase the versatility of chicken tenderloins on a low-carb diet.
Parmesan Crusted Keto Chicken Tenderloins
Transform ordinary chicken tenderloins into a flavorful and crispy keto delight with this simple recipe.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1 cup grated Parmesan cheese
– 1/2 cup almond flour
– 1/4 cup coconut oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together Parmesan cheese, almond flour, and garlic.
3. Dip each chicken tenderloin into the cheese mixture, coating evenly.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle coconut oil over the top of each tenderloin.
6. Sprinkle salt and pepper to taste.
7. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Spicy Buffalo Keto Chicken Tenders
Get ready for a flavor explosion with these spicy buffalo keto chicken tenders! Tender and juicy, with just the right amount of spice, these low-carb bites are perfect for snacking or as a main course.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1/4 cup buffalo sauce (make sure it’s sugar-free)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese.
3. Dip each chicken strip into the egg, then coat in the almond flour mixture.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and sprinkle with salt and pepper.
6. Bake for 20-25 minutes or until cooked through.
7. While tenders are baking, mix buffalo sauce with 1 tablespoon of melted butter (optional).
8. Remove tenders from oven, toss with buffalo sauce mixture (if using), and serve hot.
Cooking Time: 20-25 minutes
Garlic Butter Keto Chicken Tenderloins
Transform boring chicken tenderloins into a rich and flavorful keto treat with this simple recipe.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 2 cloves of garlic, minced
– 1/4 cup (1/2 stick) unsalted butter, softened
– 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 minced garlic and softened butter until well combined.
3. Season chicken tenderloins with salt and pepper.
4. Place the chicken on a baking sheet lined with parchment paper.
5. Spread the garlic butter mixture evenly over each tenderloin, making sure to coat them completely.
6. Drizzle lemon juice over the top of each tenderloin.
7. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Serve: Garnish with chopped parsley if desired. Serve hot and enjoy!
Almond Flour Breaded Keto Chicken Tenders
Elevate your snack game with these addictive Almond Flour Breaded Keto Chicken Tenders, perfect for satisfying your cravings while staying within keto guidelines.
Ingredients:
– 1 pound boneless, skinless chicken breast or tenders
– 1 cup almond flour
– 1/2 cup grated Parmesan cheese
– 1/4 cup coconut flakes
– 1 egg, beaten
– 1 teaspoon garlic powder
– 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, coconut flakes, garlic powder, salt, and pepper.
3. Dip each chicken tender into the beaten egg, then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until cooked through and crispy.
Cooking Time: 15-20 minutes
Crispy Air Fryer Keto Chicken Tenderloins
Experience the perfect combination of crispy exterior and juicy interior with these easy-to-make keto chicken tenderloins cooked to perfection in your air fryer. This recipe is a game-changer for low-carb enthusiasts looking for a flavorful and guilt-free snack.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 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
– Avocado oil or cooking spray for air fryer
Instructions:
1. Preheat the air fryer to 375°F (190°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, paprika, garlic powder, salt, and pepper.
3. Dip each chicken tenderloin into the almond flour mixture, coating evenly.
4. Place the coated tenderloins in a single layer in the air fryer basket. You may need to cook them in batches depending on the size of your air fryer.
5. Cook for 10-12 minutes, shaking halfway through. Chicken is done when it reaches an internal temperature of 165°F (74°C).
6. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Keto Chicken Tenderloins with Avocado Lime Sauce
Transform your weeknight dinner routine with this creamy and tangy keto recipe, featuring crispy chicken tenderloins smothered in a rich avocado lime sauce.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 ripe avocados, peeled and pitted
– 1 lime, juiced
– 1 tablespoon olive oil
– 2 cloves garlic, minced
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, salt, and pepper.
3. Dip each chicken tenderloin into the egg and then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated tenderloins on a baking sheet lined with parchment paper and bake for 20-25 minutes or until cooked through.
5. Meanwhile, blend avocado, lime juice, olive oil, and garlic in a food processor until smooth.
6. Serve chicken tenderloins with the creamy avocado lime sauce spooned over top.
Cooking Time: 20-25 minutes
Bacon-Wrapped Keto Chicken Tenderloins
Transform chicken tenderloins into a mouth-watering treat with this simple recipe that combines crispy bacon and savory flavors.
Ingredients:
• 4 boneless, skinless chicken tenderloins
• 6 slices of thick-cut bacon
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, garlic powder, salt, and pepper.
3. Place the chicken tenderloins on a plate and brush both sides with the mixture.
4. Wrap each tenderloin with 1-2 slices of bacon, securing with toothpicks if needed.
5. Place the bacon-wrapped tenderloins on a baking sheet lined with parchment paper.
6. Bake for 25-30 minutes or until cooked through and the internal temperature reaches 165°F (74°C).
7. Let rest for 5 minutes before serving.
Cooking Time: 25-30 minutes
Lemon Herb Keto Chicken Tenders
Elevate your chicken tenders game with this refreshing recipe, combining the brightness of lemon and herbs with a satisfying crunch from almond flour. Perfect for a keto-friendly snack or meal.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 tablespoon freshly squeezed lemon juice
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon chopped fresh parsley
– 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, lemon juice, garlic, and parsley.
3. Dip each chicken strip into the mixture, coating evenly.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and season with salt and pepper to taste.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Keto Chicken Tenderloins with Creamy Mushroom Sauce
This recipe combines tender and juicy chicken tenderloins with a rich and creamy mushroom sauce, perfect for a low-carb dinner or special occasion. With only 5g of carbs per serving, this dish is sure to please even the most discerning palates.
Ingredients:
– 4 boneless, skinless chicken breast tenderloins
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons butter
– 2 cloves garlic, minced
– 1/2 cup heavy cream
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Season chicken tenderloins with salt and pepper.
3. In a large skillet, melt butter over medium-high heat. Add mushrooms and cook until tender, about 5 minutes.
4. Add garlic and cook for an additional minute.
5. In a separate bowl, whisk together heavy cream and Parmesan cheese. Pour sauce over mushrooms and stir to combine.
6. Place chicken tenderloins in the skillet with the mushroom sauce. Cook for 5-7 minutes or until cooked through.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Coconut Flour Keto Chicken Tenders
Kick your keto game up a notch with these crispy and delicious Coconut Flour Keto Chicken Tenders! Made with wholesome ingredients and minimal carbs, this recipe is perfect for low-carb enthusiasts.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup coconut flour
– 1/4 cup grated Parmesan cheese
– 1/4 teaspoon paprika
– 1/4 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 large eggs
– 1/4 cup melted coconut oil
Instructions:
1. In a shallow dish, mix together coconut flour, Parmesan cheese, paprika, garlic powder, salt, and black pepper.
2. Dip each chicken strip into the egg mixture, then coat with the coconut flour mixture, pressing gently to adhere.
3. Heat the melted coconut oil in a large skillet over medium-high heat. Cook the chicken tenders for 5-6 minutes on each side or until cooked through.
4. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Jalapeño Popper Stuffed Keto Chicken Tenderloins
Take your low-carb dinner game to the next level with these addictive Jalapeño Popper Stuffed Keto Chicken Tenderloins. Crunchy, cheesy, and packed with spicy flavor, this recipe is sure to satisfy your cravings without blowing your diet.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup cream cheese, softened
– 1/4 cup shredded cheddar cheese
– 1/4 cup chopped fresh cilantro
– 2 jalapeños, seeded and finely chopped
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix cream cheese, cheddar cheese, cilantro, jalapeños, and garlic powder.
3. Lay chicken tenderloins flat and divide the cheese mixture among them, spooning it down the center of each breast.
4. Roll up the tenderloins and secure with toothpicks or kitchen twine.
5. Bake for 25-30 minutes or until cooked through.
6. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Keto Chicken Tenderloins with Garlic Aioli
A flavorful and creamy twist on traditional chicken tenders, this recipe combines the richness of garlic aioli with the juiciness of tenderloins. Perfect for a quick and delicious low-carb meal.
Ingredients:
– 4 boneless, skinless chicken breast tenderloins
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/2 cup garlic aioli (see below for recipe)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, and paprika.
3. Dip each tenderloin in the egg, then coat in the almond flour mixture, shaking off excess.
4. Place tenders on a baking sheet lined with parchment paper.
5. Bake for 20-22 minutes or until cooked through.
6. Serve with garlic aioli and garnish with chopped parsley if desired.
Garlic Aioli Recipe:
– 1/2 cup mayonnaise
– 3 cloves garlic, minced
– Salt to taste
Mix all ingredients together in a bowl until smooth. Refrigerate for at least 30 minutes before serving.
BBQ Spiced Keto Chicken Tenders
This recipe brings together the flavors of tangy BBQ sauce, savory spices, and crispy tenderness in every bite. Perfect for a quick keto-friendly snack or meal on-the-go.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup almond flour
– 1 tablespoon coconut flour
– 1 teaspoon paprika
– 1/2 teaspoon garlic powder
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
– 1/4 cup melted coconut oil
– 1/4 cup BBQ sauce (make sure it’s sugar-free and keto-friendly)
– Fresh parsley for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, coconut flour, paprika, garlic powder, cayenne pepper, salt, and pepper.
3. Dip each chicken strip into the melted coconut oil, then coat in the spice mixture, pressing gently to adhere.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until cooked through.
6. Brush with BBQ sauce during the last 2-3 minutes of cooking.
7. Garnish with fresh parsley and serve hot.
Cooking Time: 15-20 minutes
Keto Chicken Tenderloins with Zesty Ranch Dip
Savor the rich flavors of tender and juicy chicken paired with a creamy, zesty ranch dip perfect for snacking or as a main course.
Ingredients:
For the chicken:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup grated Parmesan cheese
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
For the zesty ranch dip:
– 8 ounces full-fat cream cheese, softened
– 1/4 cup mayonnaise
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1/2 teaspoon dried dill weed
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together Parmesan cheese, olive oil, garlic powder, salt, and pepper.
3. Dip each chicken tenderloin in the cheese mixture, coating evenly.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until cooked through.
6. Meanwhile, combine cream cheese, mayonnaise, parsley, lemon juice, and dill weed in a bowl. Mix well to create the zesty ranch dip.
7. Serve chicken tenderloins with zesty ranch dip on the side.
Cooking Time: 20-25 minutes
Pesto Stuffed Keto Chicken Tenderloins
Elevate your chicken game with this flavorful and low-carb recipe that combines the richness of pesto with tender and juicy chicken. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/4 cup pesto sauce (make sure it’s sugar-free and keto-friendly)
– 2 tablespoons cream cheese, softened
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together pesto sauce, cream cheese, and parsley until well combined.
3. Lay the chicken tenderloins flat and make a horizontal incision in each one to create a pocket.
4. Stuff each chicken tenderloin with the pesto mixture, dividing it evenly among the four tenders.
5. Season with salt and pepper to taste.
6. Bake for 20-25 minutes or until the chicken is cooked through.
Cooking Time: 20-25 minutes
Keto Chicken Tenderloins with Cheesy Cauliflower Mash
Elevate your keto dinner game with these crispy chicken tenderloins smothered in a rich and creamy cauliflower mash. A perfect combination of flavors and textures that will keep you coming back for more.
Ingredients:
– 4 chicken tenderloins
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1/2 cup grated cheddar cheese
– 1/4 cup heavy cream
– Salt and pepper to taste
– Optional: paprika or garlic powder for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a bowl, mix together olive oil, salt, and pepper. Add chicken tenderloins and toss to coat.
4. Bake chicken for 20-25 minutes or until cooked through.
5. While chicken is cooking, steam cauliflower florets until tender.
6. In a blender or food processor, blend steamed cauliflower with cheddar cheese, heavy cream, salt, and pepper until smooth and creamy.
7. Serve chicken tenderloins topped with cheesy cauliflower mash.
Cooking Time: 25-30 minutes
Smoky Paprika Keto Chicken Tenders
Elevate your snack game with these crispy and flavorful Smoky Paprika Keto Chicken Tenders, perfect for a low-carb indulgence. These bite-sized morsels are packed with smoky flavor from paprika and a hint of spice.
Ingredients:
– 1 pound boneless, skinless chicken breast or tenders
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 tablespoon smoked paprika
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 2 tablespoons avocado oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, smoked paprika, and garlic powder.
3. Dip each chicken tender into the mixture, coating evenly.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Drizzle with avocado oil and sprinkle with salt and pepper to taste.
6. Bake for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
Keto Chicken Tenderloins with Spicy Sriracha Mayo
Elevate your chicken game with this low-carb, high-protein recipe that combines tender and juicy chicken tenderloins with a spicy kick from sriracha mayo.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 1/2 cup (120g) mayonnaise
– 2 tablespoons sriracha sauce
– 1 tablespoon lemon juice
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together mayonnaise, sriracha sauce, lemon juice, garlic powder, salt, and pepper.
3. Place chicken tenderloins on a baking sheet lined with parchment paper.
4. Brush the sriracha mayo mixture evenly onto both sides of the chicken.
5. Bake for 20-25 minutes or until cooked through.
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Summary
Indulge in the delicious and crispy world of keto chicken tenderloin recipes! This article presents 18 mouth-watering recipes that are sure to satisfy your cravings while staying true to the ketogenic diet. From classic flavors like Parmesan Crusted Keto Chicken Tenderloins and Garlic Butter Keto Chicken Tenderloins, to spicy options like Spicy Buffalo Keto Chicken Tenders and Jalapeño Popper Stuffed Keto Chicken Tenderloins, there’s something for everyone. Discover a variety of breading and seasoning combinations, as well as unique sauces and dips to elevate your chicken game. Get ready to take your keto cooking to the next level!
