Golden, crispy and very flavorful, grated Parmesan cheese makes an especially flavorful crust for these delicious keto chicken tenders.
As a mom, chicken tenders is one of the dishes I make very often. After all, most kids love them. And when you become a parent, you quickly learn that the best strategy is to find recipes that both the kids and the grownups will appreciate.
That’s why I really like these keto parmesan chicken tenders. They are very 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.
Making chicken taste better
Chicken, though nutritious, is actually not my favorite meat. I much prefer beef and lamb. Pork is good too. I just find that poultry tends to be on the bland side, with the notable exception of chicken wings (yum).
So when I do make chicken, I make sure to season it well. Chicken tenders are wonderful because the coating is delicious. And the frying adds flavor and also helps the meat remain juicy.
Options for keto chicken tenders
When I stopped using breadcrumbs as coating, I experimented with several alternatives, including almond flour chicken tenders, baked chicken tenders, and pork rind tenders. They are all excellent!
Golden, crisp and very 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!
The ingredients you’ll need
You’ll only need a few simple ingredients to make this tasty 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 lb. – this should come to about 12 pieces.
Dijon mustard: It’s creamier and less vinegary than yellow mustard.
Spices: Garlic powder and cayenne pepper. Make sure they are fresh! A stale spice can easily ruin a dish.
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: A delicious and healthy oil. But if you’re unsure about cooking with it, you can use avocado oil instead. It has a higher smoke point.
How to make keto parmesan chicken tenders
It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:
1. 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.
2. Now, brush the chicken pieces with Dijon mustard and sprinkle them with spices. There’s no need to add salt – the cheese adds plenty of saltiness.
3. Dip the chicken pieces in the parmesan, then fry them in olive oil on both sides until golden.
Troubleshooting and 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.
My second tip is to 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.
How to serve keto parmesan chicken tenders
Serve them with any side dish you would normally make! They are very versatile.
I like to serve them with a green vegetable (such as roasted brussels sprouts) and with baked vegetable fries, such as baked zucchini fries or jicama fries.
What about leftovers?
You can keep leftovers of these keto parmesan chicken tenders in the fridge, in an airtight container, for 3-4 days.
The coating does tend to lose its crispness, though. It’s best to reheat them in the oven, to regain some of that crispness. 15 minutes at 300°F should work. But the microwave works too if you’re in a hurry.
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Keto Parmesan Chicken Tenders
INGREDIENTS
- 1 1/2 lb. raw chicken tenders (about 12 pieces)
- 3 tablespoons Dijon mustard
- 1 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
- 1 cup grated parmesan cheese (not shredded)
- 1 tablespoon olive oil
INSTRUCTIONS
- Place the chicken tenders between two layers of wax paper and pound them 1/8-inch-thin.
- Brush both sides of the chicken pieces with mustard, and sprinkle 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, about 2 minutes. Brush with olive oil. Fry the chicken tenders until browned, about 3 minutes on each side.
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NOTES
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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, Reader's Digest, and Better Homes and Gardens.