Crispy Keto-Friendly Chicken Tenders (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 6

Keto-friendly chicken tenders? What? It’s all in the panko you use. This recipe achieves gluten-free crispy crunchiness with Pork Panko (no, it doesn’t taste like bacon). They are easy to make whether baked in the oven or fried on the stove, and you won’t miss the flour (or the carbs) one bit! I served them with a quick and creamy Dijon dipping sauce and my Crisp Veggie Slaw, but you could put them on your appetizer tray, or serve them to your kids with Smoke N Sanity Low FODMAP ketchup. No matter how you serve them, they’re too good to last long!

Ingredients: Chicken

1 pound chicken tenders or chicken breast meat, cut into strips

1 1/2 cups Pork Panko or ground pork rinds, divided

1/3 cup almond flour (or gluten-free flour)

1 teaspoon Smoke N Sanity Essence of Garlic Salt

1 teaspoon Smoke N Sanity Essence of Onion Salt

1/4 teaspoon black pepper

2 eggs

Ingredients: Sauce

1 tablespoon Dijon mustard

1/4 teaspoon gluten-free Worcestershire sauce

2 tablespoons heavy cream (or mayonnaise)

Directions

(1) Prepare: Preheat the oven to 400 degrees F (if you are baking in the oven). Line a rimmed baking sheet with parchment paper. If you didn’t get chicken tender meat, slice the chicken breast into 1/4 inch thick pieces and pat dry with a paper towel. Season with a light sprinkle of salt and pepper. Then set aside.

(2) Prepare the panko mixture: In a shallow bowl or rimmed plate, mix together 1 cup pork panko, almond flour, garlic salt, onion salt, and pepper. In a separate bowl or rimmed plate, add the remaining 1/2 cup of pork panko.

(3) Prepare the egg wash: Whisk together two eggs with 3 tablespoons of water.

(4) Coat the chicken: Add one chicken tender to the panko almond flour mixture and turn and toss until fully coated. Then, dip the chicken tender in the egg wash, then put it back into the bowl with the panko almond flour mixture for another layer. For extra crispy chicken tenders, do a final coating with the pork panko only. As each piece is coated, set it on the parchment-lined baking tray, leaving a bit of space between each piece.

(5a) Bake (Oven Directions):

You may spray the top of the chicken strips with an oil spray such as this extra virgin olive oil spray to help keep the strips moist as they bake. Bake at 400 degrees F for 8 - 10 minutes, then turn them over and cook for another 8 - 10 minutes.

(5b) Fry (Stovetop Directions):

Fill a skillet with about 1/4 inch of avocado oil and heat over medium heat. Once oil ripples as you turn the skillet, you are ready to add your chicken strips. Working in batches, add breaded chicken tenders to the hot oil and fry for 3-5 minutes on each side until the chicken is cooked through. Remove to a plate lined with paper towels to absorb the excess oil.

(6) Make the sauce: In a small bowl or jar combine sauce ingredients and whisk or shake to blend. If you like a thicker sauce, make it ahead and chill for a few hours or overnight.

(7) Plate and serve: Serve chicken tenders warm or at room temperature with the sauce alongside for dipping.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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