Everyone loves chicken tenders – especially kids. Make this keto chicken tenders recipe with breaded pickles and ranch dipping sauce for a meal your whole family will love.
A Crowd Pleaser
Like it or not, carbs are usually part and parcel of any gathering. Whether it’s family dinner or having people over to watch the game, Americans have a serious affinity for carbs.
That unfortunate reality usually plays out in one of two ways. Either you make two meals, one that’s keto and one that’s not; or you subject everyone else to your dietary situation, which they may not always appreciate.
This is different. It’s compromised in the best way. You stick to your ketogenic diet and keep progressing toward your goals. They get chicken fingers and pickles and have no idea what they’re eating is keto.
How I Made Chicken Tenders Keto
The potential issue with chicken fingers on a ketogenic diet is not the chicken, it’s the coating or breading.
That breading is usually made from all-purpose flour, which you don’t need to use.
Instead, you’ll get perfectly breaded chicken tenders using a mix of coconut and almond flour.
Per usual, you’ll use an egg to help your flour stick to the chicken and pickles.
Of course, you can’t have chicken strips without ranch, but your average bottle of ranch serves up sugar and junk ingredients you don’t need.
I included a homemade keto version you can make yourself using mayo, garlic powder, parsley, dill, and salt. If you’re like me, a keto ranch dressing recipe comes in very handy for many meals and snacks.
Use it for salads, for dipping, for lettuce wraps, and definitely for these chicken strips.
The best bar food made at home.
For the chicken tenders and pickles –
- 1 egg, whisked
- 1/4 cup (28 g) of coconut flour
- 1/4 cup (30 g) of almond flour
- 2 Tablespoons (20 g) of garlic powder
- 1 Tablespoon (15 g) of salt
- 2 teaspoons (4 g) of paprika
- 4 small pickles, sliced
- 2 chicken breasts, cut into long strips (or equivalent amount of pre-sliced chicken tenders)
For the ranch dipping sauce –
- 1/4 cup of mayo (60 ml)
- 1/2 Tablespoon (5 g) garlic powder
- 1 Tablespoon parsley, finely chopped
- 2 teaspoons fresh dill, finely chopped
- Salt, to taste
- Preheat oven to 425 F (220 C).
- Place the whisked egg in a small bowl.
- In a separate bowl, combine the coconut flour, almond flour, garlic powder, salt, and paprika.
- With a paper towel, pat dry each pickle slice. Dip each pickle slice into the whisked egg and then dip into the flour mixture. Place each pickle slice in a single layer on a greased rimmed baking tray.
- Dip each chicken tender into the whisked egg and then dip into the flour mixture. Place the “breaded” chicken tenders in a single layer on a separate baking tray.
- Place both baking trays in the oven and bake for 7 minutes. Turn over the chicken tenders and pickle slices and continue to bake for an additional 7 minutes. Remove the tray with the pickles and keep baking the chicken for another 5 minutes until the chicken is cooked.
- In a small bowl, combine the mayo, garlic powder, parsley, and dill. Season with salt, to taste.
- Serve the ranch dipping sauce with the baked chicken tenders and pickles.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 7 g
- Calories: 872
- Sugar: 4 g
- Fat: 65 g
- Carbohydrates: 14 g
- Fiber: 7 g
- Protein: 56 g