Keto Fried Chicken Tenders Chick-Fil-A Copycat Recipe

How To Make Fried Chicken With No Breading?

The really good news is that on a keto diet there are great substitutes for ingredients like flour and breadcrumbs, which are the main ingredients needed to make fried chicken.

If you follow a Ketogenic Diet you probably already have almond flour in your pantry! I use Now Foods Raw Almond Flour it’s 100% pure, unblanched, gluten-free, and obviously low in carbs, making it a perfectly healthy, and tasty alternative to bleached white flour.

It’s a staple ingredient in a lot of keto desserts and other recipes too. 

Now my discovery that really made these low carb fried chicken tenders is Pork Panko, made from finely ground pork rinds. It’s the best replacement for breadcrumbs that I have found. 

The pork panko gave the chicken tenders a perfectly crispy coating without being too crunchy or flaking off during the assembly and cooking process. Since the pork panko is made from pork rinds, it has zero carbs!

How To Make Pan-Fried Chicken Tenders

Create an assembly line of three bowls, one with almond flour mixture, the second with the eggs and the third with the pork panko.

Dredge the chicken in the almond flour mixture, then in the egg and finally in the pork panko until well coated.

Now, fill a saute pan about 2 inches with coconut oil and put on medium-high heat. If available use a thermometer and bring oil to 350 F.

Once the oil is hot place tenders in oil and cooks about 3 minutes on each side or until golden brown. Cooking time will vary depending on the thickness of your tenders, breast or drumsticks.

Keto Air Fryer Recipe Option

Follow the same process for coating the chicken, create an assembly line of three bowls, one with almond flour mixture, the second with the eggs and the third with the Pork Panko.

Dredge the chicken in the almond flour mixture, then in the egg and finally in the Pork Panko until well coated.

Now for the Air Fryer Fried Chicken, set the air fryer to 375 F and cook the chicken for about 15 minutes.

For example, use your “wet hand” to pick up the chicken, drop in the almond flour mixture, then with your “dry hand” be sure the chicken is fully coated and move to the egg mixture, with your “wet hand” make sure the chicken is thoroughly coated with the egg, remove and drop into the Pork Panko, Finally use your dry had to remove from pork Panko.

Is Fried Chicken Low Carb?

Usually Fried chicken is not Keto approved. One Chick-Fil-A Chicken strip has 22g Carbs. Yikes! However, this Low Carb Fried Chicken Recipe is totally Keto Diet-friendly.

Each Keto Fried Chicken Tender is 193 Calories, 9g of fat and 26.8g of protein. The only thing you need to be cautious about is the protein, remember Keto is moderate protein, so I’d only eat one or two of these tenders per meal.

This recipe pretty much makes carb-free fried chicken! The total carbs are 1.6g, but when you subtract the 1.1g of fiber the net carbs come out to .5g

Yield: 8 Chicken TendersAuthor: Megan Seelinger

KETO FRIED CHICKEN TENDERS CHICK-FIL-A COPYCAT RECIPE

This Keto Fried Chicken almond flour recipe will make the perfect Keto fried drumsticks, Keto fried chicken breast or low carb chicken tenders. Originally the recipe was intended to be pan-fried chicken tenders, but I discovered it’s also an easy Keto air fryer recipe too.

PREP TIME: 10 MINSCOOK TIME: 15 MINSTOTAL TIME: 25 MINS

INGREDIENTS:

Keto Fried Chicken Tenders

• 8 Chicken Tenders
• 24oz Jar of Dill Pickles (you only need the juice)
• 3/4 Cup Now Foods Almond Flour
• 1 tsp Salt
• 1 tsp Pepper
• 2 Eggs, beaten
• 1 1/2 Cups pork panko (Bread Crumb Substitute) 
• Nutiva Organic Coconut Oilfor frying

Low Carb Copycat Chick-Fil-A Sauce

• 1/2 Cup Mayo
• 2 tsp Yellow Mustard
• 1 tsp Lemon Juice
• 2 tbs Honey Trees Sugar-Free Honey 
• 1 tbs Organicville BBQ sauce

INSTRUCTIONS

Pan Fried Keto Chicken Tenders

1. Put chicken tenders and pickle juice in a large zip lock bag and marinate for at least 1 hour, preferably overnight.
2. In a small bowl, mix almond flour, salt, and pepper
3. Create an assembly line of three bowls, one with almond flour mixture, the second with the eggs and the third with the pork panko
4. Dredge the Chicken in the almond flour mixture, then in the egg and finally in the pork panko until well coated
5. Now, fill a saute pan about 2 inches with coconut oil and put on medium-high heat. If available use a thermometer and bring oil to 350 F
6. Once the oil is hot place tenders in the oil and cook about 3 minutes on each side or until golden brown.

Air Fryer Fried Keto Chicken Tenders

1. Put chicken tenders and pickle juice in a large zip lock bag and marinate for at least 1 hour, preferably overnight.
2. In a small bowl, mix almond flour, salt, and pepper
3. Create an assembly line of three bowls, one with almond flour mixture, the second with the eggs and the third with the pork panko
4. Dredge the Chicken in the almond flour mixture, then in the egg and finally in the pork panko until well coated
5. Set the air fryer to 375 F and cook the chicken for about 15 minutes.

Low Carb Copycat Chick-Fil-A Sauce

1. In a small bowl, combine all ingredients and stir until fully combined

NOTES:

Honey Trees Sugar-Free Honey, an ingredient in the Chick-Fil-A Sauce is sweetened with similar ingredients as Splenda, I try to eat as natural as possible so I only use small amounts in recipes every now and then

PRO TIP: To prevent a disaster, Be sure that you use one hand for dipping in the wet ingredients and the other hand for dry ingredients.

I have tried making these fried Chicken tenders by grinding up pork rinds myself, and the recipe didn’t turn out the same. The pork rinds are too moist so that they won't stick to the chicken as well, and the breading won’t be as crispy.

I did not include the coconut oil for frying in the Nutrition Info below

calories

193.6

fat (grams)

9

sat. fat (grams)

1.5

carbs (grams)

1.6

net carbs

.5

protein (grams)

26.8

sugar (grams)

.5

Created using The Recipes Generator