"Golden parmesan-crusted chicken tenders on a black ceramic plate with marinara sauce and parsley garnish"

Keto Parmesan-Crusted Chicken Tenders

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Keto Parmesan-Crusted Chicken Tenders

Crispy, Low-Carb, Ready in 30 Minutes

KEY INFO
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Servings: 4-6 (12 tenders)
  • Calories: 320 per serving
  • Fat: 18g
  • Protein: 35g
  • Net Carbs: 2g
  • Difficulty: Easy
  • Tags: Keto, Low-Carb, Gluten-Free

EQUIPMENT NEEDED
  • Large non-stick skillet OR baking sheet OR air fryer
  • 2 shallow mixing bowls
  • Tongs
  • Meat thermometer (recommended)
  • Wire rack (optional, for oven method)
INGREDIENTS
  • 1.5 lbs chicken tenderloins (about 12 pieces)
  • 1 cup finely grated parmesan cheese (not shredded)
  • 3 tbsp Dijon mustard (or 2 beaten eggs)
  • 1 tsp garlic powder
  • ½ tsp cayenne pepper
  • Salt and black pepper to taste
  • 2 tbsp olive oil (for frying method)
METHOD
  1. Pat chicken tenders dry with paper towels
  2. Mix garlic powder, cayenne, salt, and pepper in a shallow bowl
  3. Brush each tender with Dijon mustard (or dip in beaten egg)
  4. Coat each tender thoroughly in parmesan mixture, pressing gently to adhere
Hands meticulously coating a chicken tender with parmesan mixture on a dark granite countertop, under gold-tinted lighting.

For Stovetop Method:

  1. Heat oil in skillet over medium heat until shimmering
  2. Cook tenders for 4-5 minutes per side until golden brown and internal temperature reaches 165°F

For Oven Method:

  1. Preheat oven to 400°F
  2. Place tenders on lined baking sheet
  3. Bake for 20 minutes, flipping halfway
  4. Optional: Broil for 2 minutes for extra crispiness

For Air Fryer Method:

  1. Preheat air fryer to 400°F
  2. Cook for 12 minutes, flipping halfway

CRUCIAL TIPS
  • Use finely grated parmesan (powdery texture) for better adhesion
  • Don’t overcrowd the pan/air fryer basket
  • Let rest 3-5 minutes before serving
  • Check internal temperature reaches 165°F
STORAGE & VARIATIONS

Storage:

  • Refrigerate up to 3 days in airtight container
  • Reheat in oven/air fryer at 350°F for 5-7 minutes

Common Mistakes:

  • Using shredded instead of grated parmesan
  • Cooking at too high temperature
  • Not patting chicken dry first

Variations:

  • Add Italian seasoning to coating
  • Use mayo instead of mustard
  • Spice up with red pepper flakes
  • Serve with keto marinara or ranch

Remember: The key to perfectly crispy tenders is maintaining proper heat and not disturbing them while cooking. Let them form a proper crust before flipping!

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