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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Keto-Paleo-Whole30 Easy Chicken Tenders on wooden cutting board garnished with greens

The Tenders:

“Tenders” are a small piece of meat attached to the under side of the chicken breast. Most super markets carry them already packaged as tenders, but you prefer to you can always remove the tenders from the underside of chicken breasts as you use them, freezing them until you have enough to make a batch of these beauties!

Keto-Paleo-Whole30 Easy Chicken Tenders on wooden board with dipping sauce

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!

Keto-Paleo-Whole30 Easy Chicken Tenders garnished with greens on wooden table

What to Dip Them In:

You can serve these tenders as is, or dip in my homemade Paleo/Keto/Whole30 ranch dressingIf you prefer not to make homemade, buy Tessamae’s Ranch Dressing Variety Pack<—here’s a link!

Need More Keto Recipes?

Try my Keto Lemon Blueberry Muffins, or these delicious Zoodles with Almond Pesto, or to feed a whole family my Roasted Herb Butter Chicken!


The Recipe: Keto-Paleo-Whole30 Easy Chicken Tenders!

What you need: almond meal and a good non stick frying pan.

5 from 13 votes
Keto-Paleo-Whole30 Easy Chicken Tenders
Prep Time
5 mins
Cook Time
10 mins

Quick and easy chicken tenders that are Paleo, Low Carb, Gluten Free and Whole30 Friendly!

Course: Main Course
Cuisine: American
Keyword: chicken tenders, keto, low carb quiche, Paleo, whole30
Servings: 3 servings
  • 1 pound chicken tenders
  • 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
  1. Pat chicken tenders with a paper towel, set aside

  2. Whisk eggs in a shallow bowl, set aside

  3. Using a fork toss almond meal and spices together until well blended

  4. Dip each chicken tender in egg, then dredge in almond meal being sure to coat evenly. Set on a plate

  5. 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)

  6. 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

  7. Serve with my homemade ranch or your favorite dipping sauce!


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