- 4 Breasts Chicken Breast
- 5oz (150g) Almond Flour
- 1 Large Eggs
- 1/2 Tbsp Cayenne Pepper
- 1/2 Tbsp Onion Salt
- 1/2 Tbsp Garlic Powder
- 1/2 Tbsp Dried Mixed Herbs
- 1 tsp Salt
- 1 tsp Black Pepper
The Best Keto Southern Fried Chicken Tenders Recipe
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!
(Updated 21 June 2018)
Slice up your chicken into strips, about 5-6 pieces per breast. Lay your chicken strips out on a plate.
Mix together all your dry ingredients, except for the almond flour. Make sure they are mixed well.
Using half of the spice mix you want to coat the chicken evenly. You can do this by sprinkling it from a height of about two feet above the plate. Turn over the chicken and coat the other side.
Hold back half of your spice mix for the next step.
Combine your remaining spices with your almond flour in a bowl. In a separate bowl, whisk your egg well.
Now it's time to make your tenders! Take the chicken one piece at a time, and dunk it into the egg, and then dunk it straight into the almond flour mixture. You will want to roll it around in the flour to make sure it is evenly coated. I'd recommend using tongs or another utensil for this, as the mixture can get pretty sticky and messy on your fingers.
Place the coated chicken on a greased baking rack as you go.
When you have all your chicken coated, you will pop the baking tray into the oven at about 350 degrees F (180C) for 22 mins, turning halfway through (Be careful that the coating doesn't stick to the rack and come away from the keto fried chicken).
There you have it! A delicious alternative to southern fried chicken, and it is amazing with our Keto Blue Cheese Dip. Let us know what you think in the comments.