Keto Fried Chicken Tenders with Pork Rind Breading
The ultimate crispy, low-carb chicken tenders that’ll make you forget about regular breading forever.
Key Info:
- Prep Time: 20 minutes
- Cook Time: 18-20 minutes
- Total Time: 40 minutes
- Servings: 6
- Difficulty: Easy-Medium
- Dietary: Keto, Gluten-Free, Low-Carb
- Net Carbs: 1g per serving
Equipment Needed:
- Air fryer or oven
- 2 shallow bowls for breading
- Tongs
- Food processor (or zip-lock bag for crushing pork rinds)
- Alternative: Deep baking dish if no air fryer
Ingredients:
For the Chicken:
- 2 lbs chicken tenders (or chicken breasts cut into strips)
- 2 large eggs
- 1 cup crushed pork rinds (about 3 oz/85g)
- 1 cup grated parmesan cheese (100g)
Seasoning Mix:
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp black pepper
- 1/2 tsp salt
- 1 tsp Old Bay Seasoning (optional)
Method:
- Crush pork rinds into fine crumbs using a food processor or rolling pin.
- In a shallow bowl, combine crushed pork rinds, parmesan, and all seasonings.
- In another bowl, beat eggs until well combined.
- Pat chicken tenders dry with paper towels (crucial for crispy coating).
- Dip each tender in egg, then thoroughly coat in pork rind mixture.
For Air Fryer:
- Preheat to 400°F/200°C
- Cook for 10-12 minutes, flipping halfway
- Cook in batches to avoid overcrowding
For Oven:
- Preheat to 400°F/200°C
- Place on lined baking sheet
- Bake for 18-20 minutes, flipping once
Final Step:
- Check internal temperature reaches 165°F/74°C
Crucial Tips:
- Don’t skip drying the chicken – moisture is the enemy of crispiness
- Press coating firmly onto chicken
- Don’t overcrowd your cooking vessel
- Let rest 5 minutes before serving
Storage & Reheating:
- Store in an airtight container up to 3 days
- Reheat in air fryer at 350°F for 3-4 minutes
- Avoid microwave (makes coating soggy)
Variations:
- Spicy: Add 1 tsp cayenne to coating
- Ranch: Mix 1 tbsp ranch seasoning into coating
- Buffalo: Toss in sugar-free buffalo sauce after cooking
Common Mistakes to Avoid:
- Using wet chicken
- Overcrowding cooking space
- Not flipping during cooking
- Using too fine or too coarse pork rind crumbs
This recipe gives you that satisfying crunch you’re missing on keto, without the carbs. Perfect for meal prep or family dinners!
