Crispy Keto Chicken Tenders with Pork Rind Breading

If you miss crispy chicken tenders while eating low carb, this recipe is for you.

These keto chicken tenders have everything you want from traditional fried chicken: juicy chicken inside, a crunchy golden coating outside, and plenty of savory flavor. The difference is that there are no traditional breadcrumbs.

Instead, I use a combination of almond flour, crushed pork rinds, Parmesan cheese and seasonings to create an incredibly crispy low-carb coating.

These chicken tenders are easy enough for a weeknight dinner but good enough that the entire family can enjoy them, whether they follow keto or not. And unlike many low-carb substitutes, these actually taste like real comfort food.

Why You'll Love These Keto Chicken Tenders

Traditional chicken tenders are usually coated in flour and breadcrumbs, which can add a considerable amount of carbohydrates. For this recipe, we're replacing both.

The first coating uses almond flour, followed by an egg and cream mixture. The final crispy layer combines ground pork rinds and Parmesan cheese. The result is a crunchy coating that gets beautifully golden while keeping the chicken moist inside.

These tenders are:

• Keto-friendly
• Low carb
• Grain-free
• Crispy and crunchy
• High in protein
• Family-friendly
• Easy to prepare
• Ready in about 45 minutes

Keto Chicken Tenders Recipe

Prep time: 15 minutes. Cook time: 30 minutes. Servings: 4.

For the Chicken Tenders

• 4 chicken breasts, sliced into strips
• 1 cup oil, for frying
• 3 eggs
• 1 tablespoon heavy cream
• 1 1/2 cups almond flour
• 1 tablespoon onion powder
• Salt, to taste
• Black pepper, to taste

Keto Breadcrumb Mixture

• 1 (5-ounce) package pork rinds, finely ground
• 1 cup shredded Parmesan cheese
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic salt
• 1/2 teaspoon onion powder

How to Make Keto Chicken Tenders

1. Preheat the Oven

Preheat your oven to 375°F. The oven is used to keep the cooked chicken tenders warm and crisp while you finish frying the remaining batches.

2. Prepare the Chicken

Slice the chicken breasts lengthwise into chicken tender-sized strips. Season all sides with salt, black pepper and onion powder. Set aside while you prepare the breading stations.

Make the Keto Breadcrumbs

Place the pork rinds into a food processor or blender and process until they resemble breadcrumbs.

Add the Parmesan cheese, Italian seasoning, garlic salt and onion powder. Blend briefly until everything is evenly combined, then transfer the mixture to a shallow dish.

Set Up Your Breading Station

Place three shallow plates or pie plates side by side.

• Plate one: add the almond flour.
• Plate two: whisk together the eggs, heavy cream and a pinch of salt.
• Plate three: add the pork rind and Parmesan breadcrumb mixture.

Setting everything up before you start makes breading the chicken much easier.

Bread the Chicken Tenders

Working with one piece of chicken at a time:

1. Coat the chicken completely in almond flour.
2. Dip it into the egg and cream mixture.
3. Allow excess egg to drip away.
4. Transfer it to the pork rind breadcrumb mixture.
5. Press the coating gently onto the chicken so it adheres well.

Repeat with the remaining chicken strips.

Fry Until Golden and Crispy

Heat the oil in a cast-iron skillet over medium heat. Once the oil is hot, carefully add several chicken tenders without overcrowding the pan.

Cook for approximately 2 to 3 minutes per side, or until beautifully golden. The internal temperature of cooked chicken should reach 165°F.

Transfer the finished tenders to a wire rack positioned over a baking sheet. Keep them warm in the preheated oven while you cook the remaining batches. Serve immediately.

Watch Me Make Keto Chicken Tenders

You can watch the full recipe being prepared in Chef Monika Jensen's keto chicken tenders video above.

Chef Monika's Tips for Extra-Crispy Chicken Tenders

Grind the pork rinds finely

You want the texture to resemble breadcrumbs. Large chunks won't adhere to the chicken as evenly.

Press the breading onto the chicken

After placing the chicken into the pork rind mixture, gently press the coating onto all sides. That helps create a thicker, crispier crust.

Don't overcrowd the skillet

Adding too many chicken tenders at once lowers the oil temperature. Cook them in batches instead.

Use a wire rack

Don't place freshly fried chicken directly onto a plate. A wire rack allows air to circulate underneath the tenders so the bottom doesn't become soggy.

Keep the cooked tenders warm

As each batch finishes, place it on the wire rack in your warm oven. That keeps everything hot until you're ready to serve.

Why Pork Rinds Work So Well for Keto Chicken Tenders

Crushed pork rinds are one of my favorite substitutes for traditional breadcrumbs in keto cooking. They become wonderfully crisp when cooked and contain very few carbohydrates.

Adding Parmesan makes the coating even better because the cheese browns as the chicken cooks and adds another layer of savory flavor.

The combination of pork rinds, Parmesan and almond flour creates much more texture than using almond flour by itself.

Can I Make These Chicken Tenders in an Air Fryer?

Yes, although that is a variation on my original skillet recipe. Prepare and bread the chicken exactly as directed, then lightly spray the breaded tenders with cooking oil and arrange them in a single layer in the air fryer basket.

Air-fryer temperatures and cooking times vary by model, so cook until the exterior is golden and the center of the chicken reaches 165°F. Do not overcrowd the basket.

Can I Bake Keto Chicken Tenders?

You can. For a baked variation, place the coated chicken tenders on a wire rack positioned over a baking sheet. Lightly mist them with cooking oil and bake until golden and the internal temperature reaches 165°F.

They won't have quite the same fried texture as the original recipe, but they are still delicious.

What to Serve with Keto Chicken Tenders

These work beautifully with low-carb sides. Try them with kale Caesar salad, cauliflower salad, rutabaga truffle fries, roasted broccoli, cauliflower mash, cucumber salad or a simple green salad.

Kale Caesar salad, cauliflower salad and rutabaga truffle fries are all recipes featured in The Balanced Plate: Healthy Recipes With Keto Alternatives.

Keto Chicken Tender Dipping Sauces

The right sauce makes these even better. Try sugar-free honey mustard, ranch dressing, garlic aioli, buffalo sauce, sugar-free barbecue sauce, spicy mayonnaise or blue cheese dressing.

Always check bottled sauces for added sugar if you're following a strict ketogenic diet.

How Do You Reheat Keto Chicken Tenders?

For the crispiest leftovers, avoid reheating them in the microwave if possible. Instead, reheat them in the air fryer until hot and crisp, or in the oven on a wire rack until heated through.

The microwave works when you're in a hurry, but the breading will soften.

Can You Freeze Keto Chicken Tenders?

Yes. Allow the cooked chicken tenders to cool completely. Place them in a single layer on a tray and freeze until firm, then transfer them to a freezer-safe container.

Reheat directly from frozen in the oven or air fryer until thoroughly heated.

Nutritional Information

Nutrition per serving: 759 calories, 48 grams of total fat, 9 grams of saturated fat, 11 grams of total carbohydrates, 4 grams of fiber, 2 grams of sugar, 7 grams of net carbohydrates, 70 grams of protein and 288 milligrams of cholesterol.

*Nutrition shown reflects the keto alternatives.*

Crispy Chicken Without the Carbs

Giving up traditional breadcrumbs doesn't mean giving up crispy chicken. These keto chicken tenders prove it.

The Parmesan and pork rind coating becomes crisp and savory, while the almond flour helps everything adhere to tender strips of chicken underneath. Serve them with a good dipping sauce and a big salad and you have an easy low-carb dinner that doesn't feel like you're missing anything.

— Chef Monika Jensen

More Keto Chicken and Low-Carb Recipes

If you enjoy this recipe, you'll find more than 100 recipes with complete nutrition facts and practical keto alternatives in The Balanced Plate: Healthy Recipes with Keto Alternatives, including more easy keto chicken dinners and low-carb sides.