The Dark Side

Want to discover the best keto southern fried chicken tenders recipe? Well, let me give you a bit of background first.

Southern fried chicken, keto or not, is the ultimate weeknight meal. Crunchy and flavorful, the best and most delicious tenders are usually created from a homemade recipe. This is because you can cover them in the types of seasoning your heart desires most. Furthermore, children just love dunking these dippers into a range of condiments (mayo, Franks Hot Sauce or Blue Cheese Dip are our favorites). Whilst more experienced palates experiment with sauces such as spicy peanut or chili.

There is, though, one teeny tiny little problem with regular fried chicken. This is due to the little strips being horrifically bad for anyone on the ketogenic diet. The coating is essentially a carb blanket and will have you out of ketosis super fast. That’s where these keto fried chicken tenders come in.

Regular southern fried chicken is dredged in flour, before it is deep-fried, resulting in a meal that is packed with carbs. While they can be delicious, they are definitely not the friend of someone who is on the ketogenic diet.

So, what is a person to do? Well, lucky for you, I have successfully found a way to enjoy this popular Southern-style cuisine, but without carbs!

The Lighter Side

Here, right on this page, is the best keto southern fried chicken tenders recipe around. Let me tell you why. Firstly, I make them with almond flour, which means they are gluten-free. Secondly, I bake rather than fry, which means you never even go near any unhealthy fats. And finally, these little beauties are so much easier and safer to make. As there’s no hot oil, there’s less of a chance of burning your skin. Plus, there’s no chance of you ever ending up with soggy chicken that has absorbed more oil than it should have done.

Let’s move onto the stats. These tenders only come in at a total of 365 calories, whereas regular fried chicken can cost you more than double that amount. And even though they contain 21 grams of fat, these fats are actually the healthy kind, as they come from the almond flour and protein-filled eggs. Speaking of protein, they have a MASSIVE 38.5 grams. That’s enough to keep you going for several hours!

As mentioned previously, there are practically no carbs and the net amount is 3.5 grams. Finally, there is only 1 gram of sugar in the whole recipe! One measly gram! Which means you won’t experience those rollercoaster ups and downs of tiredness.

Sounds too good to be true? Well, how about you try the best keto southern fried chicken tenders recipe this weekend, along with our tasty keto blue cheese dip? Go on, we dare you!

Not a fan of almond flour? No problem! Check out our alternative recipe for Keto Southern Fried Chicken. 

(Updated 21 January 2019)

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This recipe was created by Redditor u/jvidican92, who has kindly allowed us to publish it here. As you can see from the photo, these keto chicken tenders look incredibly like the real thing! But the similarity doesn’t end there! They taste absolutely amazing, and have a crunch to match!

Keto Southern Fried Chicken

Our Original Almond Flour Keto Southern Fried Chicken Tenders could be a bit inconsistent with the coating. They are coated in almond flour and baked in the oven. Bake them for too short a time and they can be soggy, bake for too long and they can be burned and dried out. This made it tricky for them to become a true keto KFC replacement.  However, this isn’t an issue anymore.

Firstly, this recipe uses flavorless protein powder as a coating instead of almond flour. This allows you to fry the chicken instead of baking, as the protein powder gores crispy in the oil, where almond flour just absorbs the oil and goes soggy.

These keto tenders, however, are crispy, crunchy and full of flavor. If you are looking for a keto KFC fix, you have come to the right place!

The nutritional information is for this ENTIRE recipe. You could serve two with it, but you probably won’t want to share!

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A Saturday Night Saviour!

Love your regular Indian takeaway on a Saturday night? So do we. Which is why here at The Keto Cookbook, we’ve come up with the best keto butter chicken recipe to tickle your taste buds. Trust us, it’s so full of flavor you won’t know the difference! There’s even so many added benefits with getting in the kitchen and making it yourself!

Keep on reading to find out more.

Recipe Information

This recipe, the best keto butter chicken recipe, is easy enough to make on a weeknight, but we like to save it for the weekend. This not because the steps are difficult or long, but because it tastes so good, it could almost be takeout!

Only very simple ingredients are needed and these are all things you can buy at the local store. To start, you’ll need some chicken breast, which is the most common section of the chicken used in curry dishes. For the mouth-watering sauce, you’ll need some butter, heavy whipping cream and tomato paste. Any tomato paste will do, but be careful not to use one that contains a lot of sugar. These will only add calories you don’t need.

The only veggie used is an onion, but this really helps bring together the rest of the flavors. These include garlic, turmeric, ground ginger, chili powder, cinnamon and salt to season. But don’t worry readers, there’s no need to go out and buy a pestle and mortar! You can find all these spices ground and in a jar, so it really is very easy to just shake or pour these in.

Nutritional Information

Although this recipe contains high-calorie ingredients, such as butter and heavy whipping cream, the total number of calories only comes in at 385. This is perfect if you’re following a calorie-controlled diet and are in need of a little junk food. For Atkins lovers, this recipe is low in carbs, containing only 6 grams, and for keto lovers, it’s high in fat, containing 26.75 grams. The final thing that everyone is sure to love, is that this dish has an amazing 26.5 grams of protein. That is almost double the amount you would get in a similar takeout meal, plus you’re getting all the other benefits too.

Since this recipe is so full of spices but also packed with secret benefits that you might easily miss, we’ve compiled an easy bullet point list of some of the benefits of the ingredients in our recipe!

Benefits

• Garlic can help ward off high blood pressure, cardiovascular disease and the common cold, as it contains vitamins C and B6, and antioxidants such as selenium and manganese.
• Turmeric is one of the “trendy” spices of the moment, as it has been found to aid fat metabolism and help with weight management. It also has inflammatory properties, which can help people with arthritis.
• Ginger is great at relieving nauseous symptoms, especially motion sickness or morning sickness, and help can relieve muscle aches and pains
• Cinnamon can help lower blood sugar levels, which may stop you from feeling hungry after a meal. Stronger doses have even been documented as reducing the risk of heart disease
• Chili powder is the ultimate spice for revving up your metabolism and burning fat. It also contains vitamin C, which can help strengthen the immune system, heal injuries and fight infections

So, there you have it! A massive list of reasons to try the best keto butter chicken recipe in the world! This goes great with our Keto Cauli Rice! Remember, feel free to let us know how you get on with making it! We really love hearing from you all!

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The Ultimate Flavor Combination

In this crispy garlic parmesan keto chicken wings recipe, we combine two of the most notorious ingredients known for the raising the roof with flavor. You guessed it, cheese and garlic. Now don’t get us wrong, we like chicken as much as the next person, but when mixed with these other two flavors, it truly becomes sublime. What’s even better, is we’ve used a cheese that contains a myriad of rich flavors  – parmesan. It’s this cheese which contains that almost nutty bite, which helps the garlic reach new and exciting depths.

As this recipe serves one, it’s perfect for treating yourself to whilst catching up on your favorite Netflix shows. It works well as a weeknight meal, as prepping takes very little time at all and most of the overall time spent is leaving it to cook in the oven. As it’s got such a rich flavor though, it’s also a great dish for saving until the weekend when we focus a little more on our food and spend less time wolfing it down.

It’s also an incredibly versatile dish to make. If you’re not a fan of keto chicken wings, you can always use chicken breasts. And if you don’t particularly like chicken, you can always substitute it for another meat. For example, if you’re vegetarian you can use chunks of non-starchy vegetables, or even meaty style cheeses such as halloumi!

Recipe Information

This crispy garlic parmesan keto chicken wings recipe truly has to be the easiest chicken wings recipe in the world. No marinating is needed, which means you don’t need lots of time to prepare this recipe in advance and since the spices are either dried or ground, you can add them into your mixing bowl straight from the jar! The only steps left are then baking, mixing up a delicious sauce made up of garlic, parsley, parmesan cheese, and hot sauce if you like a little kick, and giving it a final go back in the oven. Simple!

Nutritional Information

This recipe is the ultimate dish for anyone watching their weight. It is particularly low in calories, coming in at 263 cals. This is almost half of the number of calories usually found in supermarket bought chicken wings, and so is perfect for those who enjoy a calorie-controlled diet. For all the keto fans out there, it has 1 gram of carbs and 12 grams of fat. This is generally great for anyone lowering their carbohydrates, such as those also following an Atkins diet. It also has a whopping 25 grams of protein, so say goodbye to hunger once and for all. So take your late night snacks and throw them out of the window!

One thing to note is that this recipe doesn’t contain any fiber whatsoever. So, we recommend serving it with some veggies to keep it a little healthier. If you’re stuck for ideas, you can always try our keto friendly cauliflower rice, which can be found here.

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Stuck In The Chicken Rut

 Before we delve into the best keto tandoori chicken recipe, let’s talk a little bit about chicken. And how it’s actually really boring. And how if it doesn’t contain any seasonings or spices, it’s even more boring. Yet, somehow, it’s become the meat we eat day in, day out and turn to not only as a weeknight savior but one of the main proteins we eat for lunch as well. Over and over again. How did life ever get so dull?

Well, here at The Keto Cookbook, we don’t put up with dull. We are here to throw every single boring recipe out of the window and put a new meaning to the word flavor! It’s time to rejoice when you see those chicken breasts in the freezer! It’s time to scream from the rooftops, “We’re having chicken!” when your children ask you what’s for tea. It’s time to put the radio on, tie your apron and get out your frustration by scoring those pesky fillets! Albeit, not too hard, we don’t want them chopped in half!

It’s time to learn how to cook the best chicken in the entire world!

Recipe Information

This recipe has the most amazing aroma, vibrant colors and glorious taste. To start off, it’s best to use chicken thighs, rather than breast. They actually contain more flavor than the breast, and as a bonus, are actually cheaper too. The next steps involve making a simple marinade out of chili powder, lemon juice, and salt and then leaving it to marinate for at least 30 minutes.

Whilst the meat is resting, another marinade is made out of ingredients such as Greek yogurt and garlic, which you’ll need to rub into the chicken once it’s finished resting. The chicken then needs to sit in the fridge for at least 3-4 hours. If it’s flavor you’re after, this is definitely the most vital step, because it’s only time that will help the chicken absorb all those yummy tastes. And apart from cooking the chicken, that’s basically it! Easy peasy! We recommend serving it with our keto fried rice, which can be found here: Keto Cauli Rice.

Nutritional Information

This recipe has a higher number of calories than the other recipes on the site, coming in at 542 cals. This is mostly due to the additional fat found in the chicken thighs, but it’s still a perfectly healthy dish. It only contains 1 gram of sugar and only 6 grams of net carbs, which is fantastic. The 37 grams of protein make it a great meal for having at lunchtime as well. We recommend actually making this on a Sunday and taking it to work throughout the week. This means you don’t have to think about planning what to have and you will also have a meal that will keep you going through difficult and tiring afternoons.

So, there you have it! The best keto tandoori chicken recipe! We’re sure you’re going to love it!

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