Delicious One Pot Keto Chicken Tenders for Family Dinner
If you’re looking for a family-friendly meal that is both satisfying and low in carbs, these one pot keto chicken tenders are the answer. In just one pot, you can create a flavorful dish that everyone will love. This recipe is not only simple but also packed with protein, making it perfect for those following a ketogenic lifestyle. With a crispy exterior and tender inside, these chicken tenders will quickly become a favorite at your dinner table.
Recipe Details
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 2 large eggs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1/4 cup olive oil
- Fresh parsley for garnish
Instructions
- Begin by preheating your oven to 400°F (200°C). This ensures that your chicken tenders will cook evenly and become crispy.
- Prepare the chicken breasts by cutting them into strips about 1 inch wide. This will help them cook quickly and evenly.
- In a shallow bowl, whisk together the eggs until well combined. In another bowl, mix the almond flour, Parmesan cheese, garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper.
- Dip each chicken strip into the egg mixture, allowing any excess to drip off, then coat it in the almond flour mixture. Press the coating onto the chicken to ensure it sticks well.
- In a large oven-safe skillet, heat the olive oil over medium-high heat. Once the oil is hot, add the coated chicken tenders in a single layer. Do not overcrowd the pan; you may need to do this in batches.
- Cook the chicken tenders for about 3-4 minutes on each side, or until they are golden brown and crispy.
- Once all the chicken tenders are browned, transfer the skillet to the preheated oven. Bake for an additional 10-12 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
- Remove the skillet from the oven and let the chicken tenders rest for a few minutes. This helps keep them juicy.
- Garnish with fresh parsley before serving. Enjoy your delicious one pot keto chicken tenders with a side of your favorite low-carb dipping sauce!
Why Choose One Pot Keto Chicken Tenders?
One pot meals are fantastic for several reasons. First, they minimize cleanup time, which is a significant bonus after a long day. Second, they allow flavors to meld together beautifully, enhancing the overall taste of the dish. These keto chicken tenders are not only quick to prepare, but they are also nutritious and satisfying, making them an excellent choice for a family dinner.
Furthermore, these tenders are versatile. You can pair them with various sides such as sautéed vegetables, cauliflower rice, or a fresh salad. The almond flour provides a great low-carb alternative to traditional breadcrumbs, ensuring that you can enjoy a crispy texture without the added carbs.
Tips for Perfect One Pot Keto Chicken Tenders
To achieve the best results, here are some helpful tips:
- Use fresh chicken: Fresh chicken breasts will yield the best flavor and texture. If using frozen chicken, ensure it is fully thawed before cooking.
- Don’t skip the seasoning: Seasoning is crucial for flavor. Feel free to adjust the spices according to your preference or even add your favorite seasonings.
- Let them rest: Allowing the chicken tenders to rest after cooking helps retain moisture, making them juicier.
- Experiment with dipping sauces: These tenders pair well with various low-carb sauces like ranch, buffalo sauce, or a homemade garlic aioli.
Storing and Reheating
If you have leftovers (which is rare with these delicious tenders), you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, place them in the oven at 350°F (175°C) for about 10 minutes or until warmed through. You can also use an air fryer for a quick reheating option, which will keep them crispy.
FAQs About One Pot Keto Chicken Tenders
1. Can I use chicken thighs instead of chicken breasts?
Yes, chicken thighs work well for this recipe. They are juicier and can add extra flavor.
2. Is almond flour the only option for breading?
No, you can use coconut flour or crushed pork rinds as alternatives if you prefer. Each will give a different flavor profile.
3. Can I bake these chicken tenders without frying first?
Absolutely! You can skip the frying step and bake them directly after coating for a healthier version, but they may not be as crispy.
4. What side dishes pair well with these chicken tenders?
Great options include roasted vegetables, zucchini noodles, or a mixed greens salad. Choose sides that complement the low-carb theme.
Conclusion
These one pot keto chicken tenders are not only simple to prepare but also packed with flavor and nutrition, making them a perfect choice for a family dinner. With the ability to customize the seasonings and pair them with various sides, you’ll find that this recipe fits seamlessly into your meal rotation. Enjoy the ease of a one pot meal and the satisfaction of a healthy, delicious dinner that the whole family will love!
