Sweet and Spicy Keto Chicken Tenders

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This Sweet and Spicy Keto Chicken Tenders Recipe is sure to become your new favorite keto recipe. Tender, juicy chicken strips, breaded and baked until crispy, then coated in a perfectly sweet and spicy sauce. They are low carb, gluten free, and keto-friendly. Just 3 net carbs per serving.

a wooden and marble cutting board, topped with low carb and gluten free breaded chicken tenders, coated in sauce, and garnished with parsley.

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Ingredients in Sweet and Spicy Keto Chicken Tenders

Ingredients all laid out to make keto chicken tenders with a sweet and spicy sauce.

Ingredient Notes and Substitutions

Chicken: For this keto chicken tender recipe, I used boneless, skinless chicken breasts and cut them into tenders sized pieces. You could also use chicken tenderloins, chicken cutlets or even chicken thighs. (Try this Jalapeño Popper Stuffed Chicken)
Almond flour: I recommend using a blanched or superfine almond flour. It will give the breading on these chicken tenders a better texture. (More Keto Chicken Recipes)
Egg: The egg wash helps the breading stick to these low carb chicken tenders.

How to make Keto Chicken Tenders

Step by step directions for coating chicken tenders in egg wash and then breading them in a gluten free breading.

Step By Step Instructions

STEP 1: Preheat the oven to 400°F. If you have a convection setting your oven, use the convection setting. This is like having a giant air-fryer. Place a cooling rack on top of a rimmed baking sheet. In a shallow bowl, combine the almond flour, parmesan cheese, coconut flour, garlic powder and onion powder.

STEP 2: Season the chicken tenders generously with salt and pepper. Crack the eggs into a shallow bowl and fork whisk.

STEP 3: Coat each chicken tender in egg wash and then coat it in the breading. For a thicker, crunchier breading, repeat this process twice with each chicken tender.

STEP 4: Place the breaded chicken tenders in a single layer across the wire rack. Lightly spray them on both sides with cooking oil. This will help them to brown and crisp up. Put the chicken tenders in the oven and bake for 10 minutes. Remove from the oven and gently flip and then cook for an additional 10 minutes, or until they are golden brown and crispy and the chicken is cooked all the way through.

Step by step directions for making a sweet and spicy sauce and tossing chicken tenders in it.

STEP 5: While the chicken tenders are in the oven, prepare the sauce. Combine all ingredients for the sauce in a sauce pan over medium-low heat. Cook, stirring frequently for 10 minutes. Reduce the heat to low and keep warm while the chicken finishes cooking.

STEP 6: Once the chicken tenders are done cooking, toss them in the sauce or brush the sauce over top. Alternatively, you can also use it as a dipping sauce.

Recipe Tips and Variations

Storage: Store leftover keto chicken tenders in the refrigerator for up to 4 days.
Reheating: I recommend reheating these in the oven or air fryer. This will help them crisp up again. This is the air fryer I recommend.
Frying: For an even crunchier chicken tender, you can deep fry or even shallow fry these in a pan on the stove in avocado oil.
Make chicken nuggets: You can easily turn this into a keto chicken nugget recipe simply by cutting the chicken up into large chunks.
Nut free option: For a nut free option, bread these keto chicken tenders in my Nut Free Keto Breading Mixture.
Dipping Sauces: I like to serve these keto chicken strips with Avocado Ranch Dressing, Creamy Chive Blue Cheese Dressing, Low Carb Honey Mustard, or Tzatziki Sauce. The cooling flavor of the dressings really complement the sweet and spicy nature of the chicken tenders.
Pork panko: For a really low carb and crunchy breading, coat the chicken tenders in pork panko. Crushed pork rinds make for an excellent low carb and gluten-free breading.
Sauces: Mix things up a bit and toss the crunchy chicken tenders in buffalo sauce, barbecue sauce, or even teriyaki sauce.

Frequently Asked Questions

Can these be made in the air fryer?

To make this in the air fryer, follow the same instructions but cook for 5 to 7 minutes on each side or until the chicken is cooked all the way through and is crispy.

Can these be made ahead of time?

Yes! You can bread the chicken tenders and freeze them for cooking later. When you are ready to enjoy them, they can be cooked from frozen.

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