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Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise

Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise

Mmmmm Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise– 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? The parmesan crumb gives it some wonderful flavour and crispiness, without having to fry them.

Before you scroll to the recipe, below I’ve tried to answer any questions you may have, including storage tips, sourcing ingredients and substitutions  

If you make this recipe please leave a review ⭐️⭐️⭐️⭐️⭐️

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

Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise Summary

  • Ingredient tips
  • Recipe tips
  • Substitutions and sweetener tips
  • Storage tips
  • How many carbs in Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise?

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 and then having to drain the oil. Simple is best and these Keto Chicken tenders fit the bill for an easy weeknight dinner.

Ingredients for Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise

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. 

You will need:

  • Chicken tenderloins
  • Paprika
  • Almond flour
  • Garlic powder
  • Salt and pepper
  • Cayenne

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

  • Mayonnaise
  • Garlic powder
  • Onion powder
  • Parmesan cheese

Substitutions and Ingredient tips

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.

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 recipe by Aussie keto queen are delicious and crispy and a super easy Keto Lunch or dinner - or even a kid friendly keto snack! #keto #ketogenic. Crispy Keto Chicken, Oven baked chicken, keto oven baked chicken

Tips for making Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise

Here’s the step-by-step cooking instruction

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

Storage tips

  • Fridge: It will be good in the fridge for a couple of days, making them perfect for a quick and tasty food treat. They won’t crisp up quite the same but will still be delicious.
  • Freezer: Keto Oven Baked Chicken Tenders is a freezer-friendly recipe however, before placing them into freezer bags, make sure that the chicken tenders are cooled.

How many carbs in Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise?

As you will see in the nutrition panel below, this Recipe Name has 4 grams of carbs and 1 grams of fiber per serve. This equates to 3 grams net carbs. 

Perfect served with your favourite salad, and since they are so low carb are great to have with a loaded salad!

SAVE KETO OVEN CHICKEN TENDERS WITH PARMESAN TO PINTEREST FOR LATER

Keto Oven Baked Chicken Tenders With Parmesan Mayonnaise by Rachel Burke Aussie Keto Queen. 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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Keto Lemon Curd Cake recipe
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

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
% Daily Value*
Fat
 
32
g
49
%
Cholesterol
 
134
mg
45
%
Sodium
 
670
mg
29
%
Carbohydrates
 
4
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
32
g
64
%
* Percent Daily Values are based on a 2000 calorie diet.

If you enjoyed this recipe, don’t forget to rate and review it or share on social media! ⭐️⭐️⭐️⭐️⭐️

Not sure how to start Keto? 

Here’s some resources to help you! 

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Recipe Rating




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Meghan

Is this Celsius?

Cat

These are amazing, thank you!!

I turned half of them into mini chicken parmas and even my bf (who isn’t doing keto) loved! 🙂

Francisco

Does the nutrition facts are for both or only the strips? I dont like the idea of parmeasn mayo

Liz

I don’t have an oil sprayer. Would brushing on have the same effect?

Charlotte

2 stars
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.

Tim

I was wondering if you had the nutritional information for the chicken without the parm mayo. Thank you.

Mick

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,

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Fitoru keto

5 stars
This really looks so good! I’ll absolutely try this someday. Thanks for posting!

Anonymous

5 stars
This is the best recipe for keto chicken tenders i have ever made! It was so easy. My family went crazy for them and they are a new family favorite now. The Parnesan Mayonnaise for dipping was delicious. Paired up with fresh celery and carrots sticks, it was a fabulous meal!

ashok

5 stars
Guys, Thanks For sharing this Great Recipe. My Family Loved it. I am definitely sharing this recipe and this website with my friend. Hope they also love it. Thank you again for sharing such a great recipe.

Melinda Krisztina

It was amazing!! My family loves this!!

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