Q1: Can I make these keto chicken tenders in the air fryer instead of the oven?

Yes, you can air fry them at 400°F for about 10 minutes, flipping halfway through. Just ensure the internal temperature reaches 165°F for safe cooking.

Q2: What can I use instead of pork rinds for the coating?

You can substitute crushed almond flour crackers, gluten-free panko, or finely chopped nuts like pecans. Note that texture and carb count will vary slightly.

Q3: How long should I marinate the chicken in pickle juice?

For best flavor and tenderness, marinate the chicken overnight. If short on time, 3 hours is the minimum recommended for noticeable flavor impact.

Q4: How do I keep the coating from falling off during baking?

Make sure the chicken is thoroughly dried after marinating and press the coating firmly onto each tender. Use parchment paper to avoid sticking and ensure even crisping.

Crispy Baked Keto Chicken Tenders

Name: Crispy Baked Keto Chicken Tenders
Prep time: 15 min
Cook time: 18 min
Total time: 33 min
Cuisine: American
Ingredients: Pickle juice – enough to cover chicken; 2 pounds chicken tenders; 3/4 cup pork rinds, crushed; 3/4 cup parmesan cheese, grated; 1 teaspoon black pepper; 1 teaspoon smoked paprika; 1 teaspoon garlic powder; 2 eggs

Description

Crispy baked keto chicken tenders marinated in pickle juice and coated with pork rinds and parmesan for a crunchy, low-carb, gluten-free meal.

Ingredients

Scale

Pickle juice – enough to cover chicken
2 pounds chicken tenders
3/4 cup pork rinds, crushed
3/4 cup parmesan cheese, grated
1 teaspoon black pepper
1 teaspoon smoked paprika
1 teaspoon garlic powder
2 eggs

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Instructions

Place chicken tenders in a large bowl and cover completely with pickle juice. Marinate in the fridge overnight or for at least 3 hours.
Remove the chicken from the brine, rinse under cold water, and pat dry thoroughly with paper towels.
Preheat oven to 400°F and line a baking sheet with parchment paper.
In a shallow bowl, mix crushed pork rinds, parmesan, black pepper, smoked paprika, and garlic powder. In another bowl, whisk the eggs.
Dip each piece of chicken into the eggs, then into the pork rind mixture, pressing to adhere the coating well.
Place the coated chicken tenders on the prepared baking sheet in a single layer.
Bake for 18–20 minutes, or until the internal temperature reaches 165°F. Let rest before serving.

Notes

Use any pickle juice you like—dill-based works best for tangy flavor.
If chicken tenders aren’t available, slice chicken breasts into strips.
Crush pork rinds in a resealable bag or use pork panko for ease and consistency.
Marinating overnight brings out the best flavor and tenderness.
Store leftovers in an airtight container and reheat in the oven to maintain crispiness.

Prep Time: 15 minutes
Cook Time: 18 minutes
Category: Main Course
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 265
Sugar: 1g
Sodium: 765mg
Fat: 10g
Saturated Fat: Unknown
Unsaturated Fat: Unknown
Trans Fat: Unknown
Carbohydrates: 1g
Fiber: 1g
Protein: 41g
Cholesterol: Unknown