Are you tired of the same old boring recipes? Look no further! In this article, we’ll be diving into the world of delicious and crispy keto chicken tenderloins. Whether you’re a seasoned chef or just starting out on your low-carb journey, these 20 mouth-watering recipes are sure to please even the pickiest of eaters.
From classic flavors like parmesan and ranch, to spicy buffalo and jalapeño popper-inspired dishes, we’ve got you covered. And with a variety of cooking methods and ingredients used throughout these recipes, you’re sure to find something that suits your taste buds.
So, without further ado, let’s get started on this culinary adventure! In the following pages, we’ll be exploring the world of keto chicken tenderloins and sharing our top 20 favorite recipes with you. Get ready to take your taste buds on a wild ride!
Parmesan Crusted Keto Chicken Tenderloins
A crispy and flavorful low-carb twist on traditional chicken tenderloins, this recipe is perfect for a quick and easy dinner or lunch.
Ingredients:
– 4 boneless, skinless chicken breast tenderloins
– 1 cup grated Parmesan cheese
– 1/2 cup almond flour
– 1/4 cup coconut flakes
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together Parmesan cheese, almond flour, and coconut flakes.
3. Dip each chicken tenderloin into the mixture, pressing gently to adhere.
4. Place the coated chicken on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.
5. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Spicy Buffalo Keto Chicken Tenderloins
Get ready to spice up your keto diet with this mouthwatering recipe! Tender and juicy chicken tenderloins smothered in a spicy buffalo sauce, perfect for snacking or adding to salads.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 1/2 cup buffalo wing sauce (make sure it’s sugar-free)
– 1/4 cup melted coconut oil or butter
– 1 tablespoon garlic powder
– Salt and pepper to taste
– Optional: chopped cilantro or green onions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together buffalo wing sauce, garlic powder, salt, and pepper.
3. Dip each chicken tenderloin in the sauce mixture, coating evenly.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle melted coconut oil or butter over the top of each tenderloin.
6. Bake for 20-25 minutes or until cooked through.
7. Garnish with chopped cilantro or green onions, if desired.
Cooking Time: 20-25 minutes
Garlic Butter Keto Chicken Tenderloins
Savor the rich flavors of garlic and butter infused into tender and juicy chicken breast strips, all while staying within your keto diet guidelines.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup (1 stick) unsalted butter, softened
– 3 cloves garlic, minced
– 1 teaspoon lemon zest
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together softened butter, minced garlic, and lemon zest.
3. Place the chicken tenderloins on a baking sheet lined with parchment paper.
4. Spread the garlic butter mixture evenly onto each tenderloin.
5. Sprinkle salt and black pepper to taste.
6. Bake for 20-25 minutes or until cooked through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Almond Flour Breaded Keto Chicken Tenderloins
Elevate your keto game with this simple recipe for Almond Flour Breaded Keto Chicken Tenderloins, a flavorful and satisfying treat that’s low in carbs and big on taste.
Ingredients:
– 4-6 chicken tenderloins
– 1 cup almond flour
– 1/2 cup grated Parmesan cheese
– 1 tablespoon garlic powder
– 1 teaspoon paprika
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 large eggs
– 1/4 cup melted coconut oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
3. Dip each chicken tenderloin into the egg mixture, then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle melted coconut oil over the tenderloins.
6. Bake for 20-25 minutes or until cooked through and crispy.
Cooking Time: 20-25 minutes
Crispy Air Fryer Keto Chicken Tenderloins
Transform your taste buds with this mouth-watering recipe that combines the tenderness of chicken tenderloins with a satisfying crunch. This air-fryer keto version is low-carb, high-protein, and ridiculously easy to make!
Ingredients:
• 4-6 boneless, skinless chicken tenderloins
• 1/2 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1 tablespoon olive oil
• Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 375°F (190°C).
2. In a shallow dish, mix together almond flour and Parmesan cheese.
3. Dip each chicken tenderloin into the beaten egg and then coat in the almond flour mixture, pressing gently to adhere.
4. Place the coated tenderloins in the air fryer basket in a single layer.
5. Drizzle with olive oil and sprinkle with salt and pepper to taste.
6. Cook for 10-12 minutes or until golden brown and crispy.
Cooking Time: 10-12 minutes
Lemon Pepper Keto Chicken Tenderloins
Elevate your keto cooking with these zesty and flavorful chicken tenderloins, perfect for a quick weeknight dinner or a weekend brunch. This recipe combines the tanginess of lemon and black pepper to create a dish that’s both refreshing and satisfying.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup freshly squeezed lemon juice
– 2 tbsp melted coconut oil
– 2 tsp black pepper
– 1 tsp dried parsley
– Salt (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together lemon juice, coconut oil, black pepper, and parsley.
3. Add chicken tenderloins to the mixture, turning to coat evenly.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Servings: 4
Bacon Wrapped Keto Chicken Tenderloins
Succulent chicken tenderloins wrapped in crispy bacon and baked to perfection, making for a mouthwatering keto-friendly meal.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 6 slices of thick-cut bacon
– 1/2 cup of grated cheddar cheese (optional)
– 1/4 cup of chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season the chicken tenderloins with salt and pepper.
3. Wrap each tenderloin with a slice of bacon, securing with a toothpick if needed.
4. Place the wrapped tenderloins on a baking sheet lined with parchment paper.
5. Bake for 25-30 minutes or until the chicken is cooked through and the bacon is crispy.
6. Remove from oven and sprinkle with grated cheese (if using) and chopped parsley.
Cooking Time: 25-30 minutes
Coconut Flour Keto Chicken Tenderloins
These tender and juicy chicken tenderloins are a game-changer for keto enthusiasts looking to reduce their carb intake. Made with coconut flour, this recipe is not only delicious but also grain-free and sugar-free.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 1 cup coconut flour
– 2 tablespoons almond butter or sunflower seed butter
– 1 teaspoon garlic powder
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 large eggs
– 1/4 cup melted coconut oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together coconut flour, almond butter or sunflower seed butter, garlic powder, paprika, salt, and pepper.
3. Dip each chicken tenderloin into the egg mixture, then coat in the coconut flour mixture, pressing gently to adhere.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle with melted coconut oil.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Ranch Seasoned Keto Chicken Tenderloins
Elevate your snack game with these crispy and flavorful keto chicken tenderloins, seasoned to perfection with a ranch-inspired blend of herbs and spices. Perfect for a quick lunch or dinner.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 tablespoon ranch seasoning (make sure it’s sugar-free)
– 1 egg
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, and ranch seasoning.
3. Dip each chicken tenderloin in the egg, then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated tenderloins on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
5. Bake for 20-22 minutes or until cooked through.
Cooking Time: 20-22 minutes
Cheesy Keto Chicken Tenderloins
Satisfy your cravings with these crispy and creamy chicken tenderloins, perfect for a keto-friendly meal.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 1/2 cup grated cheddar cheese (full-fat)
– 1/4 cup almond flour
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, garlic powder, salt, and pepper.
3. Dip each chicken tenderloin in the almond flour mixture, coating evenly.
4. Place the coated tenderloins on a baking sheet lined with parchment paper.
5. Sprinkle grated cheddar cheese over each tenderloin.
6. Drizzle olive oil over the cheese.
7. Bake for 20-25 minutes or until cooked through and the cheese is melted and golden brown.
Cooking Time: 20-25 minutes
BBQ Glazed Keto Chicken Tenderloins
Elevate your keto game with these sweet and tangy BBQ glazed chicken tenderloins, perfect for a quick weeknight dinner or weekend gathering. With only 5g of carbs per serving, you can enjoy the flavors without worrying about blowing your diet.
Ingredients:
– 4-6 boneless, skinless chicken tenderloins
– 1/2 cup keto BBQ sauce (homemade or store-bought)
– 2 tablespoons coconut oil
– 1 tablespoon brown sugar substitute (such as Swerve or Erythritol)
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together BBQ sauce, coconut oil, brown sugar substitute, and garlic powder.
3. Place chicken tenderloins in a shallow baking dish and brush the glaze evenly over both sides of the chicken.
4. Bake for 20-25 minutes or until cooked through, flipping halfway through.
5. Remove from oven and let rest for 5 minutes before serving.
Cooking Time: 20-25 minutes
Servings: 4-6
Pesto Stuffed Keto Chicken Tenderloins
Elevate your chicken game with this creamy, flavorful recipe that combines the richness of pesto with the juiciness of tenderloins. Perfect for a low-carb dinner or snack.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup freshly made pesto (or store-bought)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together the pesto and olive oil.
3. Lay the chicken tenderloins flat and make a horizontal incision in each to create a pocket.
4. Stuff each tenderloin with the pesto mixture, dividing it evenly among the four pieces.
5. Season with salt and pepper to taste.
6. Place the stuffed tenderloins on a baking sheet lined with parchment paper.
7. Bake for 20-22 minutes or until cooked through.
Cooking Time: 20-22 minutes
Jalapeño Popper Keto Chicken Tenderloins
A twist on traditional chicken tenderloins, these bite-sized morsels pack a spicy punch and are perfect for your next low-carb gathering.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup cream cheese, softened
– 1/4 cup chopped jalapeños
– 1 tablespoon ranch seasoning
– 1/4 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together cream cheese, chopped jalapeños, ranch seasoning, and paprika.
3. Cut each chicken tenderloin in half lengthwise to create two smaller strips.
4. Spoon the jalapeño popper mixture onto each chicken strip, leaving a 1/2-inch border at the ends.
5. Roll up each strip and secure with toothpicks if needed.
6. Place the tenderloins on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Avocado Lime Keto Chicken Tenderloins
Elevate your chicken game with this creamy and zesty recipe that combines the richness of avocado with the brightness of lime. Perfect for keto dieters and anyone looking to add some excitement to their meal routine.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1 ripe avocado, mashed
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together mashed avocado, lime juice, olive oil, garlic powder, salt, and pepper.
3. Add chicken tenderloins to the mixture and coat evenly.
4. Place coated chicken on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until cooked through.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Smoky Paprika Keto Chicken Tenderloins
A flavorful and crispy keto chicken dish that’s perfect for a quick dinner or snack. This recipe combines the smokiness of paprika with the richness of olive oil to create a mouthwatering treat.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 tablespoon smoked paprika
– 1 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, smoked paprika, garlic powder, salt, and black pepper.
3. Dip each chicken tenderloin into the egg wash (not included in ingredients) and then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated tenderloins on a baking sheet lined with parchment paper. Drizzle with olive oil.
5. Bake for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
Herb Crusted Keto Chicken Tenderloins
Elevate your low-carb game with this flavorful and crispy keto chicken recipe. Perfect as a main dish or appetizer, these tenderloins are sure to please.
Ingredients:
– 4-6 boneless, skinless chicken breast tenderloins
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 2 tbsp chopped fresh parsley
– 1 tsp garlic powder
– 1 tsp salt
– 1/2 tsp black pepper
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, parsley, garlic powder, salt, and pepper.
3. Dip each chicken tenderloin into the herb mixture, coating evenly.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the tenderloins and bake for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
Zesty Italian Keto Chicken Tenderloins
Get ready to elevate your low-carb game with this scrumptious recipe that combines the flavors of Italy with the tenderness of chicken. This dish is perfect for a quick and easy dinner or meal prep.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup zesty Italian dressing (make sure it’s sugar-free!)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together Parmesan cheese, parsley, garlic, olive oil, oregano, salt, and black pepper.
3. Dip each chicken tenderloin into the cheese mixture, coating evenly.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle zesty Italian dressing over the top of each tenderloin.
6. Bake for 20-25 minutes or until cooked through.
7. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Chili Lime Keto Chicken Tenderloins
A flavorful and spicy twist on traditional chicken tenders, these Chili Lime Keto Chicken Tenderloins are perfect for a quick and easy dinner or snack. With only 5g of net carbs per serving, you can indulge in the deliciousness without worrying about your keto diet.
Ingredients:
– 4 boneless, skinless chicken tenderloins
– 1/2 cup almond flour
– 1/4 cup coconut flakes
– 1 tablespoon chili powder
– 1 tablespoon lime zest
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons unsalted butter, melted
– 1 tablespoon freshly squeezed lime juice
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, coconut flakes, chili powder, lime zest, salt, and pepper.
3. Dip each chicken tenderloin into the mixture, coating evenly.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle melted butter and lime juice over the tenders.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Net Carbs per Serving: 5g (approx.)
Golden Flaxseed Keto Chicken Tenderloins
Elevate your keto game with these crispy and juicy chicken tenderloins, infused with the nutty flavor of golden flaxseeds. Perfect for a quick dinner or lunch on-the-go!
Ingredients:
– 4-6 boneless, skinless chicken breast tenderloins
– 1/2 cup golden flaxseed meal
– 1/4 cup grated Parmesan cheese
– 1/4 cup almond flour
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: your favorite keto-friendly seasonings (e.g., garlic powder, paprika)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together flaxseed meal, Parmesan cheese, almond flour, salt, and pepper.
3. Dip each chicken tenderloin into the flaxseed mixture, coating evenly.
4. Place coated tenderloins on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and sprinkle with additional seasonings if desired.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Rosemary Garlic Keto Chicken Tenderloins
Elevate your keto dinner game with this flavorful and tender chicken recipe, infused with the earthy goodness of rosemary and a hint of garlic.
Ingredients:
– 4 chicken tenderloins
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 2 tbsp chopped fresh rosemary
– 1 tsp salt
– 1/2 tsp black pepper
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, garlic, and chopped rosemary.
3. Place chicken tenderloins on a baking sheet lined with parchment paper.
4. Brush the garlic-rosemary mixture evenly over both sides of the chicken.
5. Sprinkle salt, pepper, and Parmesan cheese (if using) over the chicken.
6. Bake for 20-22 minutes or until cooked through.
7. Let rest for 2-3 minutes before serving.
Cooking Time: 20-22 minutes
Summary
Indulge in the crispiest, most delicious keto chicken tenderloins with our collection of 20 mouth-watering recipes! From classic parmesan crust to spicy buffalo and garlic butter, we’ve got you covered. Try almond flour breading for a nutty twist or crispy air fryer method for a healthier option. Explore other flavors like lemon pepper, bacon-wrapped, coconut flour, ranch seasoned, cheesy, BBQ glazed, pesto stuffed, jalapeño popper, avocado lime, smoky paprika, herb crusted, zesty Italian, chili lime, and golden flaxseed. Treat yourself to a culinary adventure with these keto chicken tenderloin recipes!
