Keto Crispy BBQ Chicken Tenders

October 2, 2020Laura

Recipe originally published on June 29, 2018. Updated on October 2, 2020.

I was never much of a pork rind person until I started keto. I love them now! Not only are they a great snack, but they make a fantastic crust as well! These tenders are super simple to make, but are SO tasty! They get so crunchy and are full of flavor! I made them in my air fryer, but included instructions for the oven as well. I also get asked about specific brands that I use in my recipes. I included links to the BBQ seasoning, pork rind crumbs, sugar free dipping sauce and the air fryer that I use in my Amazon favorites below.

I served my tenders with green beans and sugar free bbq sauce for dipping. I also like serving them with a side of ranch or any other low carb veggie. Asparagus, coleslaw, roasted broccoli or a simple side salad would be great as well. I hope you enjoy!

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Print Recipe

Keto Crispy BBQ Chicken Tenders

  • Prep time: 10 minutes
  • Cook time: 12 minutes
  • Serves: 4 (Serving Size: 2 tenders)
  • Calories 197.5

Ingredients

  • 1 lb chicken tenders
  • 3/4 cup pork rinds, finely crushed
  • 1 Tbsp bbq seasoning, I use Daks
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper
  • Pinch cayenne pepper
  • 1 large egg, beaten

Method

Air Fryer:

  • 1)

    Preheat air fryer to 400 degrees F. Mix crushed pork rinds and seasonings together; in separate bowl, beat 1 egg.

  • 2)

    Dip tenders in egg and coat in pork rind/seasoning mixture.

  • 3)

    Cook in air fryer for 10-12 minutes or until cooked through (165 degrees F). I cooked mine in two batches. Serve with your favorite sugar free dipping sauce.

Oven:

  • 1)

    Preheat oven to 350 degrees F. Line baking sheet with foil or parchment paper and spray with non-stick cooking spray. You can also line baking sheet with wire rack.

  • 2)

    Bake for 30 minutes or until cooked through (165 degrees F).

Nutrition (2 tenders)

Calories197.5
Fat5.6g
Carbohydrates1.6g
Fiber0.1g
Protein29.1g
Net Carbs1.5g
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