Grated parmesan cheese makes a flavorful and crispy crust for these delicious keto parmesan chicken tenders.
It's an easy recipe, too, ready in about 30 minutes, making it appropriate for a quick weeknight meal.
As a mom, I often make chicken tenders. After all, most kids love them. As a parent, you quickly learn that the best strategy is to find recipes that both the kids and grownups will appreciate.
That's why I like these keto parmesan chicken tenders. They are easy to make, and everyone enjoys them - even The Picky Eater. And for us, her parents, the parmesan coating makes things a bit more interesting in terms of flavor.
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Ingredients
You'll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
- Raw chicken tenders: 1.5 pounds or about 12 pieces.
- Mustard: I use Dijon mustard, which is creamier and less vinegary than yellow mustard.
- Spices: I use garlic powder and cayenne pepper.
- Grated parmesan cheese: Make sure it's finely grated and not coarsely shredded. The finer it is, the better it will adhere to the chicken pieces.
- Olive oil: I use extra-virgin olive oil to fry the tenders.
Variations
- You can use mayonnaise instead of mustard to coat the chicken pieces.
- Add more spices. Good options include onion powder and dried thyme. You can add ½ teaspoon of each.
- Cook the chicken in ghee or duck fat instead of olive oil.
Instructions
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:
You start by pounding the chicken pieces thin with a meat pounder. This helps them cook more evenly and prevents the unfortunate situation of a burnt outside and an undercooked inside.
Now, brush the chicken pieces with Dijon mustard and sprinkle them with spices. There's no need to add salt - the cheese and mustard add plenty of saltiness.
Dip the chicken pieces in the parmesan, gently pressing to help it adhere.
Fry them in olive oil on both sides until golden.
Serve immediately. Look how juicy they are!
Expert Tips
- The main challenge when making this recipe is that grated parmesan doesn't adhere to chicken as well as traditional coatings. The finer the cheese is grated and the drier it is, the better it will adhere.
- Make sure you use a nonstick skillet and a good one. If your nonstick skillet is five years old and scratched, the coating might stick to it and come off.
Recipe FAQs
When I stopped using breadcrumbs as coating, I experimented with several alternatives, including gluten-free chicken tenders, almond flour chicken tenders, and pork rind tenders. They are all excellent!
Golden, crisp, and flavorful, grated parmesan cheese makes an especially flavorful crust. It's one of those keto recipes that even people who are not on any special diet love because it simply tastes good!
Yes. Arrange them on heatproof parchment paper and bake them in a 400°F oven for 10 minutes per side, then check to see if they are done.
Not if you want this to be a low-carb recipe. Although parmesan coating by itself is a bit more fragile than a coating that also contains breadcrumbs, it does work, especially if you use dry, finely grated cheese.
Serving Suggestions
You can serve these tenders with any side dish you would normally make! They are truly versatile.
I like to serve them with a side of green vegetables such as roasted Brussels sprouts, and with baked fries like zucchini fries or jicama fries.
When I feel like making things truly easy for myself, I serve them with a salad like arugula salad, coleslaw, cherry tomato salad, or cucumber vinegar salad.
Storing Leftovers
You can keep the leftovers in the fridge, in an airtight container, for 3-4 days. The coating tends to lose its crispness, so it's best to reheat them in a 350°F oven to regain some of that crispness. But the microwave works too if you're in a hurry.
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Recipe Card
Keto Parmesan Chicken Tenders
Ingredients
- 1 ½ pounds raw chicken tenders - about 12 pieces
- 3 tablespoons Dijon mustard
- 1 teaspoon garlic powder
- ½ teaspoon cayenne pepper
- 1 cup parmesan cheese - grated; not shredded
- 1 tablespoon olive oil
Instructions
- Place the chicken tenders between two layers of wax paper and pound them ⅛-inch-thin.
- Brush both sides of the chicken pieces with mustard and sprinkle them with garlic powder and cayenne.
- Place the parmesan in a shallow bowl. Dip the chicken pieces, one by one, into the parmesan and press to coat.
- Heat a nonstick double-burner griddle or two large nonstick skillets over medium heat for about 2 minutes. Brush with olive oil. Fry the chicken tenders until browned and cooked through (their internal temperature should reach 165ºF), about 3 minutes on each side. Use two wide spatulas to flip them, not tongs - this will ensure the parmesan coating stays intact.
- Serve immediately.
Video
Notes
- If working in batches, keep the cooked chicken tenders in a 170°F oven while you're cooking more batches.
- The main challenge when making this recipe is that grated parmesan doesn't adhere to chicken as well as traditional coatings. The finer the cheese and the drier it is, the better it will adhere.
- Make sure you use a nonstick skillet and a good one. If your nonstick skillet is five years old and scratched, the coating might stick to it and come off.
- You can keep the leftovers in the fridge, in an airtight container, for 3-4 days. The coating tends to lose its crispness, so it's best to reheat them in a 350°F oven to regain some of that crispness. But the microwave works too if you're in a hurry.
Nutrition per Serving
Disclaimers
Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.
Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. 
Anita
Tonight will be the second time I’ve made this recipe. It’s very easy and delicious! My husband loved it.
Vered DeLeeuw
I'm so glad you and your husband like this recipe, Anita!
Veronica
Made this tonight and it turned out great. Flipping the tenders (only once per side) with a spatula rather than turning with tongs helped me to keep the parmesan coating intact. Came out nice and crispy, too. Very easy recipe. Thanks!!
Vered DeLeeuw
I'm glad you enjoyed this recipe, Veronica! Thank you for the tip about using a spatula. I'll go ahead and add it to the recipe.
Janna DeBella
We have made this recipe twice. The first time with tenders, and the second time with cutlets. Both times it was a huge hit at our house. Thank you!
Vered DeLeeuw
You're very welcome, Janna! I'm so glad you enjoyed this recipe.
Charlotte DuJardin
These turned out perfect! Tasty with a crunch very close to the real thing.
Vered DeLeeuw
Yay! I'm so glad you liked these chicken tenders, Charlotte. Thank you for taking the time to leave a comment.