Crispy Keto Chicken Tenders- gluten free, grain free
When making Crispy Keto Chicken Tenders, the easy process includes coating the chicken in a flavorful mixture of lupin meal and spices that is both grain free and gluten free. Easy enough for a weeknight meal, I like making homemade chicken strips because they are so much healthier than fried versions. Lupin meal adds both protein and fiber to these crispy chicken tenders while keeping them low carb. The great thing about these baked chicken tenders is that they get super crispy without oil. These chicken tenders can be easily made baked in the oven or the air fryer too! Serve these delicious tenders with a side of sugar-free dipping sauce, my sauerkraut mayo, or over a bed of fresh salad greens for a satisfying low-carb meal. Experiment with different seasonings like paprika, garlic powder, or even grated Parmesan or hard goat cheese to elevate the flavors further.
Equipment
- baking rack
Ingredients
Chicken Tenders
- 1 pound chicken chicken breast or boneless thighs, cut into strips
- ¾ cup lupin flakes
- 1½ tsp sea salt
- ¾ tsp paprika
- ½ tsp black pepper
- ¼ tsp oregano
- ¼ tsp garlic powder
- ¼ tsp aleppo pepper
- 1 large egg
Dipping Sauce
- 1/2 cup mayonnaise look for olive oil or avocado oil mayo or make your own
- 1/4 cup sauerkraut, drained. Buy sauerkraut from the refrigerated section of your market so it is truly fermented.
- 1/4 tsp aleppo pepper
Instructions
- Preheat oven or air fryer to 400℉
Bread the chicken strips:
- In a medium size bowl, add lupin meal and spices and mix well.
- In a separate bowl, break the egg and mix well with a fork or whisk.
- Dip chicken strips into egg wash, then spiced lupin meal mixture. Set on a baking rack that is prepped and ready for either the air fryer or the oven.
- Bake chicken tenders for 5-6 minutes each side.
While the chicken tenders are baking, make this simple dipping sauce:
- In a small blender, add mayonnaise and sauerkraut and blend well. Transfer to a serving bowl and sprinkle with aleppo pepper.
- Alternatively, you can make this dip without a blender. Chop the drained sauerkraut, and add to the mayonnaise. Transfer to a serving dish and sprinkle with aleppo pepper.
Tried this recipe?Let us know how it was!