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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.
Course Appetizer, Main Course
Cuisine Canadian, Low Carb
Prep Time 15 minutes
Cook Time 18 minutes
Total Time 33 minutes
Servings 2 lbs
Calories 587kcal
Author Aleta


  • 2 lbs chicken tenders

Egg Mix

  • 1 egg
  • ¼ cup water


  • 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


Equipment Needed


  • 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.



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 chicken - we 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.


Serving: 0.5lb | Calories: 587kcal | Carbohydrates: 2.5g | Protein: 90.8g | Fat: 20.9g | Sodium: 1474mg | Fiber: 0.9g | Net Carbs: 1.6g