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Crispy Low Carb Baked Chicken Tenders

You’ll fall in love with these super crispy Low Carb Baked Chicken Tenders!

Baking sheet filled with Crunchy Low Carb Baked Chicken Tenders hot from the oven, filling the air with their delicious aroma.

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Dear Crispy Chicken,

I love you.

The secrets out! I cannot live without crispy chicken. I just can’t do it. There is something extra special about juicy chicken hidden inside a salty, crunchy shell. Ya feel me?

I’ve tried almond flour and I’ve tried parmesan cheese plus a combination of the two, and yes, they each taste amazing, but didn’t give me the crunch I was really looking for. So I turned to crushed pork rinds.

Oh dang. Life changer.

These Crunchy Low Carb Baked Chicken Tenders are what dreams are made of for a crunch-a-holic like myself. No deep fryer or air fryer is needed to make these beauties super duper crunchy, the pork rinds crisp up beautifully when baked in the oven! I hope you love these Crunchy Low Carb Baked Chicken Tenders as much as I do!

Why it works

  1. We use pork rinds to keep the carbs super duper low!
  2. Also because of the pork rinds, these chicken tenders are super crispy, much more so than if they were baked with almond flour.
  3. Kid approved! What kid doesn’t loved chicken tenders? This is a great recipe to make for the whole family to enjoy.
Pan full of Crunchy Low Carb Baked Chicken Tenders hot from the oven.

Ingredients

  • chicken tenders
  • an egg
  • water
  • pork rinds
  • parmesan cheese
  • sea salt
  • ground black pepper
  • chili powder
  • onion powder
  • garlic powder

How to make Crunchy Low Carb Baked Chicken Tenders

You’ll want to start by getting all the components ready. Line a couple of baking sheets with non stick baking mats or parchment paper, and heat your oven to 400°. Mix an egg with some water in a medium sized bowl or soup plate, and set aside.

In a medium bowl combine some crushed pork rinds with parmesan cheese, chili powder, sea salt, ground black pepper, garlic powder and onion powder. Mix well and make sure to crush any big clumps of pork rinds into a finer crumble. Now you are all set to go!

With one hand dunk a chicken tender into the egg mix then drop into the pork rind mix without touching it with your hand. Use the other hand to toss the chicken in the pork rinds, then place on the baking sheet. Continue until all the chicken has been coated.

You should have leftover egg and pork rinds. Double dip the coated chicken until all of the pork rinds have been used up. Bake the coated chicken in the preheated oven for 16-20 minutes, until the internal temperature of the largest piece reads 180°.

Cool slightly then enjoy!

Check out how these Low Carb Baked Chicken Tenders are made:

Expert Tips

Here are a few tips and tricks to help the process run smoothly:

  • Use a rolling pin to crush the pork rinds into a fine crumble – this will be so much more effective than crushing by hand.
  • Don’t mix your hands up! You don’t want your egg hand to touch the crumbs or your crumb hand to touch the egg mixture. You’ll end up losing a lot of crumbs this way, which we want on the chicken, right?
  • Be careful not to over bake the chickenwe want those tenders nice and juicy! This is why a digital meat thermometer is invaluable in any kitchen.
Crunchy Low Carb Baked Chicken Tenders displayed on a cutting board next to a bowl of Low Carb Honey Mustard.

Dip ideas

These Low Carb Baked Chicken Tenders taste AMAZING on their own, however, I am a dippy kinda girl. Here are a few low carb recipes recipes that taste amazing with these Low Carb Baked Chicken Tenders:

Sides to pair with Low Carb Baked Chicken Tenders

The possibilities are endless! There are a ton of sides that would pair great with these Low Carb Baked Chicken Tenders. Here is a list of my favourites:

Add these Crunchy Low Carb Baked Chicken Tenders to your appetizer night!

A Crunchy Low Carb Baked Chicken Tender dipped in Low Carb Honey Mustard.

Got leftovers?

This recipe makes quite a lot, even I couldn’t possibly eat the whole batch! Here are some ideas to use up those leftovers:

Here are some other recipes you may love:

Low Carb Quesadilla with Chicken, Avocado and Refried Beans

Crispy Keto Chicken Burger

Low Carb Cabbage Lasagna

Keto Butter Chicken

Low Carb Meatloaf

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Baking sheet filled with Crunchy Low Carb Baked Chicken Tenders hot from the oven, filling the air with their delicious aroma.

Crunchy Low Carb Baked Chicken Tenders

Don’t settle for less when you could have these epic Crunchy Low Carb Baked Chicken Tenders! No air fryer or deep fryer needed for this super cripsy chicken.
5 from 10 votes
Print Pin Rate
Prep Time: 15 minutes
Cook Time: 18 minutes
Total Time: 33 minutes
Servings: 2 lbs
Author: Aleta

Ingredients

  • 2 lbs chicken tenders

Egg Mix

  • 1 egg
  • ¼ cup water

Breading

  • 100 g pork rinds crushed into a fine crumble
  • ½ c parmesan cheese
  • 1 tbsp chili powder
  • 1/2 tsp sea salt
  • ½ tsp black pepper
  • 1 ½ tsp garlic powder
  • 1 tsp onion powder

Instructions

Equipment Needed

Directions

  • Heat oven to 400° and line the baking sheets with non stick mats or parchment paper. Whisk the egg mix together in a bowl and set aside.
  • In the other bowl combine the breading ingredients and mix well. Crush any big clumps of pork rinds you find into a finer crumble.
  • With one hand dunk a chicken tender into the egg mix then drop into the pork rind mix without touching it with your hand. Use the other hand to toss the chicken in the pork rinds, then place on the baking sheet. Continue until all the chicken has been coated.
  • Double coat the chicken until all the egg mix and breading have been used up. Bake for 16-20 minutes, until the internal temperature of the largest piece reaches 180°. Cool slightly before serving.

Notes

See post above for low carb dip ideas!

Expert Tips

Here are a few tips and tricks to help the process run smoothly:
  • Use a rolling pin to crush the pork rinds into a fine crumble – this will be so much more effective than crushing by hand.
  • Don’t mix your hands up! You don’t want your egg hand to touch the crumbs or your crumb hand to touch the egg mixture. You’ll end up losing a lot of crumbs this way, which we want on the chicken, right?
  • Be careful not to over bake the chickenwe want those tenders nice and juicy! This is why a digital meat thermometer is invaluable in any kitchen.

Nutrition Facts

Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used.  
Deduct fibre from the total carbs to get 1.6 g net carbs per serving.

Nutrition

Serving: 0.5lb | Calories: 587kcal | Carbohydrates: 2.5g | Protein: 90.8g | Fat: 20.9g | Sodium: 1474mg | Fiber: 0.9g

24 Comments

  1. 5 stars
    Never would have thought to use pork rinds as a coating! What a great idea. I’ve been watching those carbs especially when it comes to dinner…can’t wait to try this!!

  2. I was wondering the other day how I could manage a crunchy chicken coating without using carbs – pork rinds is a perfect solution! I bet the pork rinds make it so tasty and delicious!

  3. 5 stars
    These do look so crispy!! Nothing like a nice crisp to something like chicken tenders!! I can’t wait to try your chicken as it looks so delicious!!

  4. 5 stars
    Ah !! I’m drooling over how delicious these look. I love baked chicken but never thought a no-carb version would turn out so beautiful. Thanks for sharing

  5. 5 stars
    They look crispy and delicious! I can see why you love them, I think I would as well!

  6. Amanda Mason

    5 stars
    I have been making my own chicken tenders for years and I never once thought of using pork rinds. Genius! I’m so giving this recipe a try! Love that you use chili powder in this recipe!!

  7. 5 stars
    I love that they are baked, but they still look so crispy. A family favorite for sure.

  8. These look delicious and I love that they’re so quick and easy! Perfect for one of our many busy week nights!

  9. 5 stars
    Omg, pork rinds?? That DOES sound like a game changer!! I would definitely love these to death, yum!

  10. You really nailed the chicken tender shot and these sound delicious! And like a def crowd pleaser! Thanks so much for sharing :).

  11. 5 stars
    You have proven that crispy chicken doesn’t have to be fried! I love this and can’t wait to make it.

  12. Jacquelyn Hastert

    5 stars
    Winner winner low-carb chicken dinner! I am in love with this and can’t wait to make it again.

  13. 5 stars
    Ah, chicken tenders! Who doesn’t like them? I love how crispy yours are and the fact that they are low carb. Love your ideas about using leftover chicken tenders too especially in a wrap!

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