Chicken Tenders

Breaded and fried chicken can be yummy and healthy and still be keto. Add your favorite seasoning to make this your own. Breading works on other meats too, a little egg or cream can make it stick, but I have never needed it, I just press it into the breading and it adheres very well.

Chicken Tenders40640-20638462_1767313416630036_3393298672576835226_n


  • Cooking oil, butter or bacon grease for frying
  • 1 pound chicken tenders
  • 1/2 cup ground up pork rinds
  • 1/4 cup fresh grated Parmesan Cheese
  • 1/2 cup almond flour (optional, I prefer it without)
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Seasonings to taste


  • Heat oil in a large skillet over medium heat.
  • Place pork rinds (and almond flour, if using), parmesan, salt and pepper into a shallow dish, stirring to combine.
  • Optional- dip chicken in beaten egg or cream to help coating stick.
  • Press chicken into coating mixture, flip and repeat
  • Place coated chicken strips into hot saute pan.
  • Cook each side for about 3 minutes, until cooked through and browned.
  • Remove strips from skillet and let cool on a baking rack or paper towel lined plate.
  • Serve warm with your favorite chicken strip dips.

Creamy BBQ Dip – 1 T SF BBQ Sauce and 2 T Sour Cream.

Honey Mustard Dip – 4 T Mayo, 3 T Mustard, 2 T Powdered Sweetener.


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