Keto Parmesan Chicken Tenders

Grated parmesan cheese makes a flavorful and crispy crust for these delicious keto parmesan chicken tenders.

Course Main Course

Cuisine American

Diet Gluten Free

Prep Time 20

Cook Time 10

Total Time 30

Servings servings

Calories 341kcal

Place the chicken tenders between two layers of wax paper and pound them ⅛-inch-thin.
1 ½ pounds raw chicken tenders
Brush both sides of the chicken pieces with mustard and sprinkle them with garlic powder and cayenne.
3 tablespoons Dijon mustard, 1 teaspoon garlic powder, ½ teaspoon cayenne pepper
Place the Parmesan in a shallow bowl. Dip the chicken pieces, one by one, into the parmesan and press to coat.
1 cup Parmesan cheese
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.
1 tablespoon olive oil
Serve immediately.

Seasonings, especially salt, are guidelines. Adjust to taste.
If working in batches, keep the cooked chicken tenders in a 170°F oven while you cook 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 is grated and the drier it is, the better it will adhere.
There's no need to add salt - the cheese and mustard add plenty of saltiness.
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 an airtight container in the fridge for 3-4 days. The coating tends to lose its crispness, so it's best to reheat them uncovered in a 350°F oven to regain some of that crispness, but the microwave works too if you're in a hurry. The leftovers are also delicious cold, and since I don't like the taste of reheated chicken, that's my favorite way of enjoying them.