Healthy Keto Chicken Tenders for Busy Moms
Are you a busy mom looking for quick, healthy meals that your family will actually enjoy? Look no further! These healthy keto chicken tenders are not only low in carbs but also packed with flavor. Perfect for those hectic weeknights or as a delightful snack, this recipe is sure to become a staple in your household.
When it comes to preparing meals, convenience is key. These chicken tenders can be whipped up in less than 30 minutes, making them ideal for busy schedules. Plus, they are a great way to sneak in some extra protein while keeping the meal light and nutritious.
Recipe Summary
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
Ingredients
- 1 lb chicken breast, cut into strips
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 2 large eggs
- 1/4 cup coconut oil or olive oil for frying
- Fresh parsley, chopped (for garnish)
Instructions
- Begin by preparing the chicken. Cut the chicken breast into strips that are about 1 inch wide.
- In a shallow bowl, combine the almond flour, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well until all ingredients are evenly combined.
- In another bowl, beat the eggs until frothy. This will be your egg wash for the chicken tenders.
- Dip each chicken strip first into the egg wash, allowing any excess to drip off.
- Next, dredge the chicken strip into the almond flour mixture, pressing lightly to ensure the coating sticks well.
- Heat the coconut oil or olive oil in a large skillet over medium-high heat. Ensure the oil is hot before adding the chicken strips to prevent them from becoming soggy.
- Carefully place the coated chicken strips into the skillet, cooking in batches if necessary. Avoid overcrowding the pan.
- Cook the chicken tenders for about 3-4 minutes on each side, or until they are golden brown and cooked through. Use a meat thermometer to ensure the internal temperature reaches 165°F.
- Once cooked, transfer the chicken tenders to a paper towel-lined plate to absorb any excess oil.
- Garnish with freshly chopped parsley before serving.
Serving Suggestions
These healthy keto chicken tenders are incredibly versatile. Serve them with a side of fresh salad for a complete meal or pair them with keto-friendly dipping sauces like homemade ranch or spicy mayo. You can also serve them with steamed vegetables or avocado slices for added nutrition. Your family will love the crunch and flavor, making these tenders a hit at the dinner table!
Meal Prep and Storage
One of the best aspects of this recipe is its meal prep potential. You can easily double or triple the batch and store them in the refrigerator for up to three days. To reheat, simply place them in a hot oven for about 10 minutes to regain their crispy texture. You can also freeze the uncooked, coated chicken strips for later use. Just ensure they are well-wrapped to avoid freezer burn.
Tips for the Perfect Chicken Tenders
To get the crispiest chicken tenders, ensure your oil is hot enough before frying. If the oil is not hot, the chicken will absorb too much oil and lose its crunch. Additionally, do not skip the egg wash; it helps the coating adhere better to the chicken. Feel free to experiment with different spices in the coating to suit your family’s taste preferences!
Nutrition Information
Each serving of these healthy keto chicken tenders contains approximately:
- Calories: 350
- Protein: 30g
- Fat: 20g
- Carbohydrates: 5g
- Fiber: 2g
This makes them an excellent choice for those on a ketogenic diet or anyone looking to maintain a healthy lifestyle while enjoying delicious food.
Frequently Asked Questions (FAQ)
1. Can I use chicken thighs instead of chicken breasts?
Yes, chicken thighs can be used for a juicier option. Just adjust the cooking time slightly, as thighs may take a little longer to cook through.
2. What can I use instead of almond flour?
If you have a nut allergy, you can substitute almond flour with coconut flour. However, you will need to use less coconut flour, as it is more absorbent.
3. How do I make these chicken tenders spicier?
You can add cayenne pepper or crushed red pepper flakes to the flour mixture for an extra kick. Adjust the amount based on your spice preference.
4. Are these chicken tenders gluten-free?
Yes, this recipe is gluten-free as it uses almond flour and Parmesan cheese instead of traditional breadcrumbs. Perfect for those with gluten sensitivities!
Conclusion
These healthy keto chicken tenders are a fantastic option for busy moms who want to prepare nutritious meals without sacrificing flavor. With simple ingredients and easy preparation, you can have a delicious dinner on the table in no time. Enjoy these tenders with your favorite dipping sauces or alongside fresh veggies for a well-rounded meal. Try this recipe today and make mealtime enjoyable for the whole family!
