Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise

Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise

Mmmmm Keto Oven Baked Chicken – what could be better?

These flavoursome little crispy keto chicken wedges are perfect for kids or fussy eaters, because who doesn’t love some crumbed chicken?

Using a few spices and almond flour, they are baked in the oven for maximum juiciness but could also be fried in oil until super crunchy and crispy! I like to oven bake them because I hate messing up my kitchen with oil.

Easy Keto oven baked chicken tenders are delicious and crispy and a super easy Keto Lunch or dinner - or even a kid friendly keto snack! #keto #ketogenic

 

I have paired these Keto oven baked Chicken Tenders with a parmesan mayonnaise.

As always, if you are using a store bought mayonnaise, it’s important to check the ingredients to make sure they don’t sneak any nasties in that could add to your carb count.

These tasty little Keto Oven Baked Chicken Tenders stay really nice and moist if cooked until JUST done, so keep on eye on them. Look at that moist, flakey chicken.

Easy Keto oven baked chicken tenders are delicious and crispy and a super easy Keto Lunch or dinner - or even a kid friendly keto snack! #keto #ketogenic

You could also just have these as is, as they have plenty of flavour going on anyway but everyone loves dipping chicken in sauces, am I right?

Paprika is the hero spice here. I usually use plain paprika, but have also used sweet and smokey paprika for these keto oven baked chicken tenders to add some extra flavour, and they were REALLY yum.

Easy Keto oven baked chicken tenders are delicious and crispy and a super easy Keto Lunch or dinner - or even a kid friendly keto snack! #keto #ketogenic

If you wanted an additional side dish, Check out either of these two gems:

Keto Salads – Capsicum, Feta and Chorizo

 

Warm Bacon Keto Broccoli Salad

 

 

 

Both of these would go a treat with these keto oven baked chicken tenders.

I like them just with a straight green salad mix drizzled in olive oil, and tossed with a few cherry tomatoes and some avocado.

I don’t know about you, but I’m a big fan of KFC. Now these are NOT KFC, but they are tender chicken that is finger licking good, so it’s kind of the same thing, right?

I found this handy article about ordering KFC on a low carb diet – it is American based but I do wonder if we could get away with the same. We all know that fast food is NOT good for us, but sometimes, if it’s the different between a huge bowl of potato chips or a low carb KFC option, you have to go with the lesser of two evils, right?

 

 

SAVE KETO OVEN BAKED CHICKEN TENDERS TO PINTEREST FOR LATER

Easy Keto oven baked chicken tenders are delicious and crispy and a super easy Keto Lunch or dinner - or even a kid friendly keto snack! #keto #ketogenic

Easy Keto oven baked chicken tenders are delicious and crispy and a super easy Keto Lunch or dinner - or even a kid friendly keto snack! #keto #ketogenic
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Oven Baked Keto Crispy Chicken Tenders

These simple chicken tenders are perfect to please even the fussiest eaters! Oven baked to juicy perfection, they are paired with a simple parmesan mayo for extra dipping enjoyment. 

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4
Calories 444 kcal

Ingredients

  • 500 grams chicken tenderloins approx 12 tenders
  • 1/2 cup almond flour
  • 1 egg
  • 1 teaspoon paprika
  • 1.5 teaspoons garlic powder
  • 1/2 teaspoon salt and pepper
  • 1/4 teaspoon cayenne pepper optional
  • Cooking spray I use olive oil

Parmesan Mayonnaise

  • 1/2 cup mayonnaise
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspooon pepper
  • 2 tablespoons parmesan cheese grated

Instructions

  1. Preheat the oven to 200C / 392F and line a baking tray with baking paper and spray with cooking spray. 

  2. Combine the almond flour with spices on a plate and mix to combine thoroughly. In a separate flat bowl, whisk the egg with 1 tablespoon of water until well combined.  

  3. Dip each chicken tender in egg, and then into the spiced almond flour mixture, ensuring even coverage. Lay each chicken tender on the baking tray with the thinner ends facing the centre of the tray. 

  4. Spray the top of the chicken with olive oil cooking spray and bake for 25 - 30 minutes, flipping after 15 minutes and spraying again with cooking spray to help them crisp up.

  5. Meanwhile, combine the mayonnaise with spices and parmesan cheese and refrigerate until ready to serve. 

Nutrition Facts
Oven Baked Keto Crispy Chicken Tenders
Amount Per Serving
Calories 444 Calories from Fat 288
% Daily Value*
Total Fat 32g 49%
Saturated Fat 5g 25%
Cholesterol 134mg 45%
Sodium 670mg 28%
Potassium 502mg 14%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Sugars 1g
Protein 32g 64%
Vitamin A 8.7%
Vitamin C 1.8%
Calcium 7.1%
Iron 7.8%
* Percent Daily Values are based on a 2000 calorie diet.


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15 thoughts on “Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise”

    • Hi Liz! Spraying on the oil after the chicken is coated helps it get a bit more crispy. I don’t think brushing on would work as it would dislodge the crumbing. I’d just leave it out altogether.


  • It would have been nice had you put the correct us temperature . Maybe put conversion button on your website as others have done recently for measurements. Little angry wasted time chicken just greasy not cooked after 20 minutes.

    • hi Charlotte. This is an Australian website, and the Australia along with the rest of the world use metric and Celsius, so the temperature is correct.
      I wish I had the time to go through every recipe and provide imperial measurements as well but unfortunately I don’t.

    • Hi Tim, I put the info into myfitness pal (not perfect but good as a guide) and it came up with: 5g Fat, 1g net carbs and 41g protein per serve. Total recipe serves 4.

  • Hi Rachel. Great recipe! I have been using home made keto aoli instead of the parmesan mayo. Another quick dipping sauce to try for anyone else who is reading this comment is just to mix half a teaspoon of curry powder in to 1/2 cup of mayo.. after mixing it, let it sit a few minutes before tasting (it gets a little stronger after waiting a couple of minutes).. Adjust to taste

    Just a quick comment for the yanks.. it’s easy to type in “200c to f” in google.. it will do the work for you. That is what we have to do all the time for American recipes,

    • Hi Mick, those sauce options sound delicious! I do love a good aoli. The curry mayo sounds like it would be delicious with all sorts of things, maybe some indian spiced meatballs?
      I think my most googled thing is “375f to c” haha 🙂

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