Imagine biting into a tender, juicy piece of chicken coated in a perfectly crunchy mixture that is not only delicious but also healthy! Baked Chicken Tenders with Low Carb Ingredients combine incredible flavor with a simple cooking method, making them a top choice for busy weeknights or healthy snacking. These tenders are crafted to fit seamlessly into your keto or low-carb lifestyle, offering an easy way to enjoy a classic dish without the guilt. The best part? They are ready in just under 30 minutes, allowing you to treat your family to a satisfying meal without a hassle.
What makes these chicken tenders so appealing is the use of almond flour and Parmesan cheese for the crispy coating. This combination delivers that crunchy texture you crave, while keeping your carb intake in check. You don’t have to sacrifice flavor for health; with just the right herbs and spices, these baked tenders are a flavorful alternative to traditional fried versions. Serve them with your favorite dipping sauce and you’ll have a meal that both kids and adults will adore!
Whether you’re looking for quick dinner ideas or meal prep options, these Low Carb Chicken Tenders are versatile enough to fit into any meal plan. They can also be made in larger batches for an easy snack throughout the week. Let’s dive into the details and learn why this recipe deserves a spot in your kitchen!
Why You’ll Love This Baked Chicken Tenders with Low Carb Ingredients
- Quick and Easy: Ready in just 30 minutes, perfect for busy nights.
- Healthy Option: Low carb and gluten-free; great for keto diets.
- Family-Friendly: A delicious meal that everyone will enjoy.
- Crispy Texture: Achieved through a savory almond flour and Parmesan coating.
- Customizable: Simple to switch up spices or serve with different dipping sauces.
Preparation Phase & Tools to Use
Before you start cooking, it’s essential to prepare your kitchen and gather your tools to ensure a smooth cooking experience. Start by preheating your oven to 400°F (200°C) and lining a baking sheet with parchment paper. If you have a wire rack, place it on top of the baking sheet—this will allow air to circulate around the chicken, enhancing its crispiness.
Gather your ingredients: chicken tenderloins, eggs, almond flour, grated Parmesan cheese, and seasonings. Set up your workstation with two bowls—one for the beaten eggs and another for the dry mixture. Make sure you have a good quality spray bottle for your olive oil, as a light mist will ensure even coverage without adding excess fat.
Ingredients
- 1 lb chicken tenderloins
- 2 eggs
- 1 cup almond flour
- 1/3 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 3/4 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried parsley
- Olive oil spray or drizzle
Instructions
Step 1: Preheat the Oven
Start by preheating your oven to 400°F (200°C). This ensures the chicken tenders will cook evenly and become golden brown as they bake. Lining your baking sheet with parchment paper not only makes for easier cleanup but also prevents the chicken from sticking.
Step 2: Prepare the Chicken
Take the raw chicken tenderloins and pat them dry using paper towels. This step is crucial as extra moisture can affect the crispiness of the coating. If you’re using boneless chicken breasts instead, don’t forget to slice them into strips that resemble tenders—this will ensure they cook evenly and fit the classic tender shape.
Step 3: Set Up the Dipping Station
Now, it’s time to set up your dipping station. In one bowl, beat the eggs until well mixed. In another bowl, combine the almond flour, grated Parmesan cheese, garlic powder, paprika, salt, black pepper, and dried parsley. Stir these dry ingredients together until evenly mixed, ensuring that every bite of your coating is flavorful.
Step 4: Coat the Chicken
Take each chicken tender and dip it into the bowl of beaten eggs, making sure it’s fully coated. Next, dredge the chicken in your almond flour mixture, gently pressing down to ensure a good coating sticks. This is where the crunch factor comes from, so be generous without losing the tender meat underneath!
Step 5: Arrange on the Baking Sheet
Carefully place the coated chicken tenders on the prepared baking rack or directly on the parchment-lined sheet. Once they’re arranged in a single layer, give them a light mist with olive oil. This will help them achieve that beautiful, golden color as they bake.
Step 6: Bake to Golden Perfection
Pop the baking sheet into the preheated oven and let the chicken bake for 18 to 22 minutes. Remember to flip them halfway through. This ensures even cooking and helps those tenders crisp up perfectly. Check that the internal temperature reaches 165°F (74°C) before removing them from the oven.
Step 7: Optional Crispiness Boost
If you desire an extra crispy texture, consider broiling them for 1 to 2 minutes at the end of the baking time. Keep a close eye during this process, as things can go from golden to burnt quickly under the broiler!
Step 8: Rest & Serve
After you take them out of the oven, let the chicken tenders rest for about 3 to 5 minutes. This resting phase allows the juices to be redistributed within the meat, ensuring every bite remains tender. Serve with your favorite sauce and enjoy this wonderful dish!
Variations
- Protein: Swap chicken tenderloins for turkey strips or use shrimp for a seafood twist!
- Vegetables: Add in some finely chopped broccoli or spinach to the almond flour mix for a nutritional boost.
- Spices: Experiment with different spices like cayenne pepper for heat or Italian seasoning for flavor depth.
Cooking Notes
- Ensure the chicken is completely coated for optimal crispiness.
- If almond flour isn’t available, you could try crushed pork rinds for an even lower-carb option.
Serving Suggestions
- Pair these tenders with a zesty dipping sauce like homemade ranch or buffalo sauce for an added kick.
- Serve alongside a fresh salad or steamed veggies to round out the meal.
Tips
- For even cooking, try to choose chicken tenderloins of similar size.
- To save time, prep the coating in advance and store in the fridge.
Prep Time, Cook Time, Total Time
- Prep Time: 10 minutes
- Cook Time: 18-22 minutes
- Total Time: 30 minutes
Nutritional Information
- Calories: Approximately 250 per serving
- Protein: 23g
- Sodium: 800mg
FAQs
Can I use chicken breasts instead of tenderloins?
Yes! If you prefer, you can slice chicken breasts into strips to use as a substitute for tenderloins.
What dipping sauces pair well with these chicken tenders?
Buffalo sauce, ranch, or a homemade honey mustard make fantastic pairings!
Can I make these chicken tenders ahead of time?
Absolutely! You can prepare the tenders, coat them, and refrigerate until you’re ready to bake.
How should I store leftover chicken tenders?
Store any leftovers in an airtight container in the fridge for up to three days. They can be reheated in the oven for best results.
Conclusion
These Baked Chicken Tenders with Low Carb Ingredients are a fantastic addition to any meal plan. Not only are they flavorful and satisfying, but they also adhere to a low-carb lifestyle, making them a guilt-free indulgence for those looking to eat healthier. The ease of preparation and quick cooking time make this recipe a go-to for family dinners or meal prep success. We invite you to try these delicious tenders and discover how easy it is to stay on track with your health goals while still enjoying great food. If you experiment with different variations or have any questions regarding preparation, feel free to leave a comment below. Happy cooking!
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Delicious Baked Chicken Tenders with Low Carb Ingredients
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Baked Chicken Tenders with Low Carb Ingredients are not only delicious but also healthy and quick to prepare!
Ingredients
- 1 lb chicken tenderloins
- 2 eggs
- 1 cup almond flour
- 1/3 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 3/4 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried parsley
- Olive oil spray or drizzle
Instructions
- Preheat your oven to 400°F (200°C).
- Pat chicken tenderloins dry using paper towels.
- In one bowl, beat the eggs. In another, combine almond flour, Parmesan, garlic powder, paprika, salt, black pepper, and parsley.
- Dip each tender in beaten eggs and coat in the almond flour mixture.
- Arrange on a baking rack or parchment-lined sheet and mist with olive oil.
- Bake for 18 to 22 minutes, flipping halfway, until internal temperature reaches 165°F (74°C).
- For extra crispiness, broil for 1 to 2 minutes.
- Let rest for 3 to 5 minutes before serving.
Notes
Serve with your favorite dipping sauce for added flavor!
- Prep Time: 10 minutes
- Cook Time: 18-22 minutes
- Category: Dinner
Nutrition
- Calories: 250 kcal
- Sodium: 800 mg
- Protein: 23 g