Happy Monday, everybody.
I’ll be honest. I woke up this morning with a case of the Mondays.
But after a few cups of coffee, I put my butt in gear and worked out a recipe that I’ve had in the back of my head for awhile now.
It’s a super simple way to make crispy fried chicken tenders in an air fryer or an oven. These chicken tenders are breaded with a mixture of oat fiber, parmesan cheese and ground pork rinds. The breading tastes just like panko breading, but has zero net carbs.
So let me show you how I made them.
You start by marinating 1 pound chicken tenderloins in 1 cup of buttermilk along with a few dashes of hot sauce. Marinate it overnight, if possible. (If not, no biggie.)
When you are ready to cook the chicken tenders, start by grinding a 3.5 oz bag of pork rinds in a blender for 10 seconds until it becomes the consistency of panko bread crumbs.
Set up a breading station using 3 shallow bowls. Fill one bowl with 1/4 cup oat fiber. Fill one bowl with a mixture of 2 eggs and 1 tablespoon cream. And fill one bowl with a mixture of the ground pork rinds and 1/2 cup parmesan cheese.
Take a piece of chicken and dredge it in the oat fiber.
Then dip it into the egg mixture, making sure to cover all sides. And then dredge the chicken tender into the pork rind mixture.
If you are going to air fry the chicken, then add the pieces to the basket of an air fryer and spray them with cooking spray. If baking, then add the chicken tenders to a cookie sheet and spray them with cooking spray.
Air fry at 400 degrees F for 10 minutes.
Or bake for 25 minutes at 400 degrees F, flipping the chicken tenders halfway through.
And voilà!
Get out your dips. Maybe mix up a side salad to go with it. Soon you’ll be digging into some crispy zero carb chicken tenders.
I’m telling you, it’s the perfect cure if you ever come down with a case of the Mondays.
Chicken Tenders [Low Carb & Keto]
This is a recipe for the eternally popular chicken tenders. It’s an easy entree that you can make in an air fryer or in the oven. And it’s a zero net carb food, so it’s perfect for low carb and Keto diets.
- Prep Time: 10
- Cook Time: 20
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Entree
- Method: Air Fried
- Cuisine: American
Ingredients
1 pound chicken tenderloins
1 cup buttermilk
a couple dashes of hot sauce
1 (3.5 oz) bag pork rinds
1/2 cup grated parmesan cheese
2 eggs, beaten
1 tablespoon heavy whipping cream
1/4 cup oat fiber
cooking spray
Instructions
1. Mix buttermilk with hot sauce in a large plastic bag or resealable container. Add chicken to the liquid and marinate in the refrigerator for twelve hours. This step is optional, but does help make the chicken more juicy and tender.
2. Decide whether to air fry or bake the chicken tenders. If you are going to bake them, then pre-heat the oven to 400 degrees F and spray a cookie sheet with cooking spray. If air frying, then spray the air fryer basket with cooking spray.
3. Grind pork rinds in the blender for 10 seconds until they are the consistency of panko breading.
4. Set up a breading station using 3 shallow bowls. Fill one bowl with oat fiber. Fill one bowl with a mixture of eggs and cream. And fill one bowl with a mixture of pork rinds and parmesan cheese.
5. Take a piece of chicken and dredge it in the oat fiber. Then dip it into the egg mixture, making sure to cover all sides. And then dredge the tender into the pork rind mixture. Add the chicken tender to the basket of an air fryer. Repeat with remaining chicken tenders until you have filled the basket with a single layer of tenders. Or, if baking, until you’ve filled the cookie sheet with chicken tenders.
6. Spray the top of the chicken tenders with cooking spray.
7. Air fry for 10 minutes.
8. Or bake for 25 minutes, flipping the tenders halfway through.
9. Cut one of the chicken tenders in half to make sure it is completely white and cooked through.
Nutrition
- Calories: 431
- Fat: 21
- Carbohydrates: 7
- Fiber: 7
- Protein: 55
Keywords: Low Carb Chicken Tenders, Keto Chicken Tenders, Low Carb Chicken Fingers, Keto Chicken Fingers
If you liked this low carb air fryer recipe, then you might like my recipes for Crispy Fish Sticks, Fried Pickles or Cinnamon Sugar Donut Holes.
I’ve included links to the specialty ingredients used in this recipe. You should know that these are Amazon Associates links, so I’ll receive a small commission if you buy something.
Ann says
May 11, 2019 at 8:10 pmWhat happens if you don’t use the oat fiber?
EmilyKrill says
May 11, 2019 at 8:14 pmYou can skip the oat fiber if you don’t have it. It makes for a thicker, sturdier breading, but you can just do the egg dip and then pork rind and Parmesan coating.
Natalie says
May 10, 2019 at 1:07 pmThese tenders look perfect. I love how crispy they turned out. This is one of those easy dinners all family love. I must make this recipe.
★★★★★
Luci's Morsels says
May 10, 2019 at 12:33 pmThese look perfectly crispy and tasty! I have to look up oat fiber though, I’ve never cooked with it!
★★★★★
EmilyKrill says
May 10, 2019 at 12:41 pmYea, it’s a cool ingredient. I use it to replace white flour in recipes like this one.
Lisa | Garlic & Zest says
May 10, 2019 at 12:29 pmI love the ingredients you used for your dredge. Very innovative and definitely keto friendly! Gotta make this one.
★★★★★
EmilyKrill says
May 10, 2019 at 12:31 pmThanks!
Beth says
May 10, 2019 at 11:27 amI have got to get an air fryer but thank you for the baking option to have this crispy, tasty dish!
★★★★★
EmilyKrill says
May 10, 2019 at 11:35 amSure thing. You should definitely give an air fryer a try. It cooks things so quickly!
Katherine says
May 10, 2019 at 11:26 amWoah, pork rinds is a great idea! I’d definitely do the air fryer method. Love my air fryer!
★★★★★
EmilyKrill says
May 10, 2019 at 11:34 amOh my goodness, me too. I try out everything in my air fryer. (Not always with great success.)