Introduction
If you’re a parent looking for a delicious and healthy meal that your kids will actually eat, look no further than these gluten free keto chicken tenders! With their crispy exterior and juicy interior, these chicken tenders are sure to become a household favorite. Not only are they gluten free, but they also fit perfectly into a keto lifestyle, making them a great option for everyone in the family.
These tenders are simple to make and require just a few ingredients. They can be served with a variety of dipping sauces, making them perfect for lunch boxes, after-school snacks, or even dinner. Plus, with the rising popularity of gluten free and keto diets, this recipe is a fantastic way to introduce your children to healthier eating habits without sacrificing flavor or fun.
So, roll up your sleeves, gather your ingredients, and let’s dive into making these scrumptious gluten free keto chicken tenders!
Recipe Details
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 4 servings
Ingredients
- 1 lb chicken breast, cut into strips
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 2 large eggs
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- Salt and pepper, to taste
- Cooking spray or olive oil, for frying
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
- In a shallow bowl, combine almond flour, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Mix well to combine all the dry ingredients.
- In another bowl, beat the eggs until smooth. This will be your egg wash.
- Dip each chicken strip into the egg wash, ensuring it is fully coated.
- Next, dredge the chicken strip in the almond flour mixture, pressing gently to ensure it sticks well. Repeat this step for all chicken strips.
- Arrange the coated chicken tenders on the prepared baking sheet. Spray lightly with cooking spray or drizzle with olive oil for added crispiness.
- Bake in the preheated oven for 15-20 minutes or until golden brown and cooked through. Flip the tenders halfway through cooking to ensure even crisping.
- Once cooked, remove from the oven and let cool for a few minutes before serving.
- Serve with your favorite gluten free dipping sauces like ranch, ketchup, or a spicy mayo!
Why Gluten Free Keto Chicken Tenders?
Choosing gluten free chicken tenders is essential for families who have members with gluten sensitivities or celiac disease. These tenders use almond flour instead of traditional breadcrumbs, making them safe for those who must avoid gluten. Moreover, adopting a keto diet can be beneficial for maintaining energy levels and supporting weight management.
Kids can be picky eaters, often gravitating towards processed foods high in sugars and carbohydrates. By making these chicken tenders at home, you can control the ingredients and ensure that your kids are getting nutritious meals. The combination of almond flour and Parmesan cheese gives these tenders a delightful crunch and flavor that even the pickiest eaters won’t resist.
Serving Suggestions
While these gluten free keto chicken tenders are delicious on their own, they can be paired with a variety of sides to make a complete meal. Consider serving them alongside a fresh salad, steamed vegetables, or even zucchini fries for a fun and healthy dinner. You can also include a selection of dipping sauces to make the meal interactive and enjoyable for kids.
Some great dipping sauce options include:
- Homemade ranch dressing
- Honey mustard sauce
- Guacamole
- Spicy mayo
- Sugar-free barbecue sauce
Storage and Reheating
If you have leftovers, you can store the chicken tenders in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven at 350°F (175°C) for about 10 minutes or until heated through. Avoid microwaving, as this can make them soggy.
For longer storage, consider freezing the uncooked chicken tenders. Place the coated tenders on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer-safe bag or container. When you’re ready to cook them, bake them directly from frozen, adding a few extra minutes to the cooking time.
Frequently Asked Questions
Can I use chicken thighs instead of chicken breasts?
Yes, chicken thighs can be used instead of chicken breasts. They tend to be juicier and can add more flavor to your tenders.
Is almond flour the only option for gluten free breading?
No, while almond flour is a popular choice, you can also use coconut flour or gluten free breadcrumbs if you prefer. Just be aware that the texture and flavor may vary.
How can I make these chicken tenders spicier?
To add some heat, you can incorporate cayenne pepper or chili powder into the breading mixture. Adjust the amount according to your family’s spice tolerance.
What dipping sauces are kid-friendly?
Kid-friendly dipping sauces include ranch dressing, honey mustard, and ketchup. You can also create a fun sauce by mixing yogurt with herbs and spices for a healthier option.
Conclusion
These gluten free keto chicken tenders for kids are not just a meal; they are a culinary experience that brings the family together. With their crispy coating and tender meat, they can be enjoyed by everyone, regardless of dietary preferences. Whether it’s a quick weeknight dinner or a fun lunchbox treat, these tenders are versatile and easy to prepare.
Try making these chicken tenders today and watch your kids enjoy a meal that is both healthy and delicious. With simple ingredients and straightforward instructions, you can whip up a batch in no time. Don’t forget to experiment with different dipping sauces and sides to keep things exciting. Happy cooking!
