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Dec 22 2017
10 months ago
1:16 PM MDT

Crunchy Keto Chicken Tenders (Low Carb Kid-Approved Meal Idea)

Dec 22, 2017 @ 1:16 PM MDT
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Does your family love chicken tenders?🙋

If you’re eating a low carb or a Keto lifestyle, dishing up easy meals that will appeal to the entire family can be a struggle. Here’s a recipe for delicious CRUNCHY chicken tenders that uses an unexpected zero carb main ingredient for breading – PORK RINDS! 😮

Yes, I know… it may seem a little odd. But let me tell you, these had an excellent flavor and texture!

Just dip chicken tenders in the egg wash, coat in the breading, and bake for a yummy and kid-approved meal idea! You could definitely season however you’d like, and even fry them on the stove if desired. YUM!

Note: I used a mix of both the spicy and regular variety of pork rinds for extra flavor, and they were not too spicy for the kids.

Tip: When baking crispy chicken tenders, I always stack a cooling rack on top of a baking sheet lined with parchment paper of foil for easy clean up. This will help air circulate underneath for crispier results.

Crunchy Baked Keto Chicken Tenders

Crushed pork rinds are the secret ingredient that makes these oven baked Keto Chicken Tenders crunchy and delicious!

Serves: 4-5

Prep Time: 15 minutes


Cook Time: 25 minutes




  • Step 1:

    In a gallon sized Ziploc bag, crush pork rinds into crumbs using a rolling pin.

  • Step 2:

    Add Parmesan cheese and spices to bag. Shake well.

  • Step 3:

    In a small bowl, beat eggs, and mix in cream or milk.

  • Step 4:

    Sprinkle salt & pepper over both sides of chicken tenders.

  • Step 5:

    Dip each tender into egg mixture, then coat with crumbs. Place onto a parchment paper lined baking sheet with cooling rack on top. (Use cooking spray on cooling rack first.)

  • Step 6:

    After all tenders are on the baking sheet, spray the top of tenders with a little cooking spray for extra crispiness.

  • Step 7:

    Place in the oven and bake at 350 degrees for about 25 minutes until cooked through.

Additional Notes

Recipe adapted from 

Oh my goodness… SO GOOOD!

These chicken tenders were gone in minutes, and no one even asked what the ‘breading” was! I liked that they are super easy to make with few ingredients.

If pork rinds aren’t your thing, maybe consider using almond flour instead, like in these Grain-Free Almond Flour Chicken Tenders. They are similar, but don’t have that same crispy texture. 😋

Written by Lina for Hip2Save. Lina is a proud mom of 2 kids who loves photography, all holidays, cooking, thrift store makeovers, bargain shopping, and DIY makeovers. Her goal is to create a beautiful life and stylish home on a dime! To see all of Lina’s DIY/Crafts created just for Hip2Save, click here.

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