Welp, it happened. My doctor told me to go low carb/keto. She’s hoping having steady blood sugar will help my chronic insomnia as well as manage inflammation. Oddly, the transition was not nearly as difficult as I thought it would be. I usually eat 80/20 Paleo anyway, so cutting out a few carbohydrates was no big deal thanks to recipes like this one: Keto-Paleo-Whole30 Easy Chicken Tenders!
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Let’s talk about the Tenders:
“Tenders” are a small piece of meat attached to the under side of the chicken breast. Most supermarket meat departments carry them already packaged as tenders, usually by the pound. But if you can’t find tenders you can always thinly slice a chicken breast, they will still be delicious and very tender.
How I keep Them Low Carb/Keto:
Instead of using bread crumbs or flour for this recipe, I keep it Paleo, keto/low carb, gluten free and Whole30 by dipping these tenders in an egg wash and then dredging in almond meal tossed with spices! Almond meal gives a nice coating to these tender chicken strips, trust me, you’ll never miss the bread crumbs. After coating, I cook in olive oil until golden. Super easy, and very quick, less than 15 minutes start to finish!
What to Dip Them In:
You can serve these tenders as is, or dip in my homemade Paleo/Keto/Whole30 ranch dressing. If you prefer not to make homemade, buy Tessamae’s Ranch Dressing Variety Pack<—here’s a link!
Need More Keto Recipes?
The Recipe: Keto-Paleo-Whole30 Easy Chicken Tenders!
Quick and easy chicken tenders that are Paleo, Low Carb, Gluten Free and Whole30 Friendly! "Tenders" are a small piece of meat attached to the under side of the chicken breast. Most supermarket meat departments carry them already packaged and labeled as 'tenders', usually by the pound. But if you can't find tenders you can always thinly slice a chicken breast, they will still be delicious and very tender.
- 1 pound chicken tenders or thinly sliced chicken breast
- 2 eggs (whisked)
- 1 cup almond meal
- 1 1/2 teaspoons onion powder
- 1 1/2 teaspoons garlic powder
- 1/8-1/4 teaspoon cayenne pepper (depending on how much of a kick you like)
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 2-3 tablespoons extra virgin olive oil
Pat chicken tenders with a paper towel, set aside
Whisk eggs in a shallow bowl, set aside
Using a fork toss almond meal and spices together until well blended
Dip each chicken tender in egg, then dredge in almond meal being sure to coat evenly. Set on a plate
Heat a large frying pan on medium high heat for one minute. Add olive oil and wait until hot but not smoking, then carefully add chicken breasts (you may have to work in batches)
Turn heat down to medium. Cook each side until golden (usually 3-4 minutes a side), check to make sure the chicken is cooked through before removing from pan. If you need to work in batches, wipe pan clean with a paper towel, add more olive oil and repeat with remaining breasts
Serve with my homemade ranch or your favorite dipping sauce!
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