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.
Ingredients in Sweet and Spicy Keto Chicken Tenders
Ingredient Notes and Substitutions
How to make Keto Chicken Tenders
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 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
Frequently Asked Questions
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.
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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