Say Hello to Your New Favorite Keto Comfort Food
Hey friend! Madison here, and I’ve got something life-changing for you today. Remember those golden, crispy chicken tenders you used to dream about? The ones dripping with nostalgia and that irresistible crunch? What if I told you we’re bringing them back—bigger, bolder, and 100% keto-approved? Get ready to fall head-over-heels for these Keto Fried Chicken Tenders.
When I first started keto, I missed that satisfying fried chicken texture SO much. Store-bought “low-carb” versions always tasted like cardboard in a sad disguise. So I got stubborn in my kitchen (wielding a jar of pickles like a sword, honestly) and cracked the code. The secret? A tangy pickle juice marinade that tenderizes like magic, and a crust so crunchy you’ll swear it’s cheating. Spoiler: it’s not! We’re talking juicy chicken, explosive flavor, and just 4.6g net carbs per tender. No more FOMO at family BBQs or game nights. This recipe is your golden ticket to guilt-free joy. Ready to make your taste buds dance?
Pickle Juice & Persistence: My “Aha!” Moment
Picture this: It’s 2018, my third keto week, and I’m glaring at my eighth egg scramble that week. My husband (bless him) cautiously asks, “Want me to grab fried chicken?” Cue the dramatic gasp! I nearly cried into my avocado. That night, I raided our fridge like a woman possessed. When I grabbed that half-empty pickle jar, lightning struck. My grandma used to brine Thanksgiving turkeys in pickle juice—why not chicken?
The first batch? A hilarious disaster. I used coconut flour (crumbly mess!), burned the pork rinds, and set off the smoke alarm. But that ONE tender that survived? Pure magic. It tasted like victory dipped in nostalgia. Now, this recipe is my love letter to every keto foodie who refuses to give up comfort. That crispy first bite? It’s not just dinner—it’s proof that keto never means settling.
Your Crunchy Dream Team: Ingredients & Why They Rock
- Chicken tenderloins (8): The MVP! Tenderloins cook fast and stay juicy. No tenderloins? Slice chicken breasts into strips—just pound them evenly so they fry uniformly.
- Dill pickle juice (from a 24 oz jar): My not-so-secret weapon! The acidity tenderizes like a dream while adding a subtle tang. No pickles? Use 1/4 cup apple cider vinegar + 1 cup water + 1 tsp salt.
- Almond flour (¾ cup): Our low-carb base coat. It creates a “glue” for the egg wash. For nut-free, swap with sunflower seed flour.
- Paprika (1 tbsp), Garlic powder (1 tbsp): Flavor boosters! Smoked paprika adds depth—regular works too. Garlic powder is non-negotiable (trust me).
- Salt (1 tsp) & Black pepper (1 tsp): Season every layer! I use fine sea salt for even distribution.
- Eggs (2 large): The “glue” for our crust. Whisk them well—no one likes patchy coating!
- Pork panko (1½ cups crushed pork rinds): The CRUNCH factor. Pulse plain pork rinds in a food processor until they resemble panko. Vegan? Use crushed keto crackers or keto breadcrumbs.
- Avocado oil (for frying): High smoke point and neutral flavor. You’ll need about ½ inch in your skillet.Print
Keto Fried Chicken Tenders
These crispy tenders are the kind of recipe you make once and keep in your back pocket forever. Marinated in dill pickle juice for tenderness and coated with a crunchy, low-carb crust—they’re a total game-changer. Gluten-free, high in protein, and full of flavor, this is guilt-free comfort at its best.
- Prep Time: 15 minutes
- Cook Time: 6 minutes
- Total Time: 1 hour 21 minutes
- Yield: 8 chicken tenders 1x
Ingredients
Scale8 chicken tenderloins
24 oz jar dill pickles (use only the juice)
¾ cup almond flour
1 tbsp paprika
1 tbsp garlic powder
1 tsp salt
1 tsp black pepper
2 large eggs
1½ cups pork panko (crushed pork rinds)
Avocado oil, for frying
Instructions
Marinate: Place chicken tenderloins in a bowl or bag and cover with pickle juice. Marinate for 1 hour in the fridge.
Set up coating stations: In one bowl, mix almond flour, paprika, garlic powder, salt, and pepper. In another, whisk eggs. In a third, place pork panko.
Coat tenders: Remove chicken from marinade, pat dry. Dip each piece in flour mix, then eggs, then coat with pork panko.
Fry: Heat avocado oil in a skillet over medium-high heat. Fry tenders for 3 minutes per side or until golden and internal temp hits 165°F.
Drain and serve: Place on paper towels to drain. Serve hot with your favorite keto dipping sauce.
Nutrition
- Calories: 214
- Fat: 12g
- Carbohydrates: 4.6g
- Protein: 23g
Let’s Get Crunchy: Step-by-Step Magic
Step 1: Marinate (1 hour)
Drain pickle juice into a bowl or ziplock bag. Add chicken, ensuring every piece is submerged. Refrigerate! This isn’t just flavor—the vinegar breaks down proteins for ultra-tender bites. Chef hack: Marinate overnight for maximum tenderness!
Step 2: Station Setup
Grab THREE shallow bowls. Bowl 1: almond flour + paprika + garlic powder + salt + pepper (whisk it!). Bowl 2: beaten eggs. Bowl 3: pork panko. Line them up: flour → eggs → panko. Pro tip: Use one hand for dry steps, one for wet to avoid “claw hands”!
Step 3: Coat Like a Boss
Remove chicken from marinade. Pat DRY with paper towels (crucial for crispiness!). Now: dip in flour (shake off excess), dunk in egg (let drip), then press into pork panko. Really pack it on! Place tenders on a plate. Secret: Let them rest 5 minutes—this helps coating adhere during frying.
Step 4: Fry to Perfection
Heat ½ inch avocado oil in a heavy skillet (cast iron = best!) over medium-high. Oil is ready when a pinch of panko sizzles instantly. Carefully add tenders—don’t crowd the pan! Fry 3 minutes per side until GBD (golden-brown-delicious). Internal temp should hit 165°F. Watch for oil splatters: Use tongs and an apron!
Step 5: Drain & Devour
Transfer tenders to a paper-towel-lined plate. Sprinkle with flaky salt while hot. Resist eating immediately—they’re lava! Bonus hack: For extra crispiness, place them on a wire rack over a baking sheet.
Serving Up the Joy
Slide these beauties onto a rustic wooden board or a cheery gingham-lined basket—this is celebration food! Pair with keto ranch (my fave!), sriracha mayo, or sugar-free BBQ sauce. Need sides? Try my Cool-as-a-Cucumber Salad or crispy garlic-parm green beans. For game day? Stack ’em high with celery sticks and blue cheese dip. Kids adore them with keto honey mustard (mix mayo + yellow mustard + keto maple syrup!).
Shake It Up: 5 Delicious Twists
Spicy Nashville Hot: Brush fried tenders with melted butter + 1 tbsp cayenne + ½ tsp keto sweetener.
Parmesan-Herb: Add ½ cup grated parmesan + 1 tsp Italian seasoning to pork panko.
Air Fryer Magic: Spritz tenders with oil. Air fry at 400°F for 10 mins, flip, then 5 more mins.
Buffalo Style: Toss cooked tenders in ¼ cup keto-friendly buffalo sauce + 2 tbsp melted butter.
Fish Fry Swap: Use cod fillets instead of chicken—hello keto fish ’n’ chips!
Madison’s Kitchen Confessions
This recipe evolved from my “Great Pickle Juice Experiment” of 2019! I initially used whey protein powder for coating (DO NOT recommend—tasted like fried gym socks). The pork panko was a game-changer. Funny story: My dog, Biscuit, once stole a tender off the counter. He gave me side-eye for days when I switched to keto treats! Over time, I learned two things: 1) ALWAYS pat chicken dry—soggy coating is tragic, and 2) Double the batch. Always. These vanish faster than my motivation to meal prep on Sundays. They’re freezer-friendly too: freeze after coating, then fry straight from frozen (add 2 mins per side).
Your Questions, Answered!
Q: Can I bake these instead?
A: Absolutely! Bake at 425°F on a greased rack for 18-20 mins. Flip halfway. They’ll be slightly less crunchy but still delish.
Q: My coating fell off! What happened?
A: Three common culprits: 1) Chicken wasn’t patted dry, 2) Oil wasn’t hot enough (test with panko crumbs!), or 3) You skipped the flour step. That almond flour layer is essential glue!
Q: Can I use chicken breast?
A: Yes! Slice into 1-inch strips, then pound to ½-inch thickness. This ensures quick, even cooking.
Q: How do I store leftovers?
A: In an airtight container for 3 days. Reheat in an air fryer (5 mins at 375°F) or oven—NOT the microwave (soggy sadness!).
Nutritional Info (Per Tender)
Calories: 214 | Protein: 23g | Fat: 12g | Net Carbs: 4.6g | Fiber: 2g
These Keto Fried Chicken Tenders are everything you miss about comfort food—minus the carbs and compromise. With their juicy pickle-brined centers and crispy, golden pork panko crust, they’re the ultimate keto win: nostalgic, indulgent, and shockingly easy to make. Whether you’re meal-prepping, hosting game night, or just craving something crunchy and soul-satisfying, these tenders deliver big flavor with low effort. One bite in and you’ll realize—fried chicken is back on the menu, and keto never tasted so good.
Leave a Reply