Keto Southern Fried Chicken Tenders

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Adjust Servings:
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

Nutritional Information per serving

Net Carbs

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Keto Southern Fried Chicken Tenders

  • 37 mins
  • Serves 4
  • Medium




This is one of my favourite keto recipes. I am a huge fan of Southern Fried Chicken, so when I first went on the ketogenic diet I had to find a substitute, and boy did I find one! This recipe is so good I now prefer it to traditional fired chicken. Great food for the weekends, and is amazing served with our Keto Blue Cheese Dip.



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 a 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 a tongs or other utensil for this, as the mixture can get pretty sticky and messy on your fingers.

Place the coated chicken on a greased baking tray 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 though.

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.

Recipe Reviews

Average Rating:
Total Reviews: 1

So good! I've been looking for something like this as I'm a BIG KFC fan

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16 Comments Hide Comments

Hi, I’m new to this cooking . But I did exactly as it read and my chicken never browned, even under a broiler. The taste was good but it was very pale looking. Any suggestions would be great. Thank You.

I think it can be down to the almond flour you use, and the herbs and spices you add in. Sometimes mine are brown, and sometimes they stay a paler color.

Your recipe is amazing, the only difference I did was I substituted pork rinds for the almond flour because I am allergic to almonds.

I’ve searched the website but am unable to find the recipe for the blue cheese dip that you reference in the recipe. Could you please post a link for that? Thank you!

The recipe suggests trying these with Keto Blue Cheese Dip. Do you have a recipe for the dip? I can’t seem to find it on the site.

I’ve been making blue cheese dipping sauce with 1 cup mayo, 1/2 cup sour cream, 1/3 cup blue cheese, scallions, lemon juice and garlic. It’s pretty good, but I was curious about what’s in your blue cheese dip.

Anyway, thanks for the recipe, can’t wait to try these out!

I made this with chicken thighs and they turned out perfectly! But wondering if I could substitute coconut flour which is cheaper than almond flour?

I made this but used 3-4 oz salmon slices instead with a tsp of butter per slice baked same time and temp. It was so delish. Thanks for the recipe.

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