Keto Crispy Chicken Tenders

July 21, 2019Laura

These chicken tenders turned out amazing! I made them twice last week and decided I would share them on the blog. They make the perfect dinner and are great for lunch too! I’ve been preparing a lot of easy meals lately and baked these for even more simplicity. You just mix your crust ingredients together, dredge the chicken in the mixture and bake. Dinner will be done after 30 minutes in the oven! I’ve been working hard on my cookbook recipes lately, so I need easy recipes like this for dinner. 

I kept the crust mixture mostly parmesan cheese based for these tenders. I added in some pork rind crumbs for a little crunch and seasonings for extra flavor. I baked them on a baking sheet lined with aluminum foil the first time I made them. They were good, but felt like they got more crispy on a wire baking rack. Either way, just be sure you spray the pan/rack with nonstick cooking spray so they don’t stick. 

What kind of sides can you serve with these tenders? I usually stick with low carb veggies such as broccoli, green beans or asparagus. Coleslaw is a great side option as well. You can find my Coleslaw recipe here. Don’t forget about dipping sauces. I like the sugar free line from G. Hughes. My favorite is the honey mustard, but I also like the ketchup and BBQ sauces. I purchase their line of sauces from Walmart, but there’s also a store locator on their website. 

If you give these chicken tenders a try, I hope you love them! Be sure to tag me on Instagram so I can see your creations! I really enjoy seeing you guys making my recipes! Be sure to follow me on Instagram and Pinterest for more low carb meal ideas. If you want to get email notifications when I post a new recipe, you can subscribe to my blog at the bottom of this page.

Print Recipe

Keto Crispy Chicken Tenders

  • Prep time: 10 minutes
  • Cook time: 30 minutes
  • Serves: 5 (2 tenders per serving)
  • Calories 181


  • 1.25 lbs chicken tenders
  • 1/2 cup grated parmesan cheese
  • 2 Tbsp pork rinds, finely crushed
  • 2 tsp dried parsley
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp Italian seasoning
  • 1/4 tsp each salt & black pepper
  • Large pinch cayenne pepper
  • 1 large egg, beaten


  • 1)

    Preheat oven to 350. 

  • 2)

    Mix grated parmesan cheese, pork rinds and seasonings together.

  • 3)

    Dip each tender in beaten egg, then coat in seasoning mixture. 

  • 4)

    Place on a baking sheet lined with aluminum foil and sprayed with nonstick cooking spray or on a baking sheet topped with wire baking rack.

  • 5)

    Bake for 30 minutes or until cooked through. Serve with your favorite sugar free dipping sauce. 

Nutrition (Per Serving)

Net Carbs1g
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