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Keto Chicken Tenders With Garlic Butter πŸ—

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Get ready to embark on a flavor-packed journey with our mouthwatering Keto Chicken Tenders recipe. Not only are they low in carbs, but they're also incredibly easy to make, perfect for busy families. So, grab your aprons, crank up the stove, and treat yourself to a plate of delicious chicken tenderloins that will leave you begging for seconds.

Chicken tenders recipe.
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Preparation and cooking overview

Our Keto Chicken Tenders are super easy to make. Marinate chicken pieces with lime juice, zest, olive oil, garlic, and spices. Refrigerate the chicken for 1 hour, then cook it to perfection. You can prepare this delightful feast in just 1 hour and 35 minutes. Your keto diet just got a whole lot tastier!

Chef's note

Feel free to get creative and customize this delicious dish according to your taste profile! Add a dash of cayenne pepper or hot sauce to the marinade for an extra flavor kick. You can serve these Keto Chicken Tenderloins with creamy avocado dip, BBQ sauce, or a refreshing cucumber salad for a complete and satisfying meal. If you prefer a more tender texture, you can slightly pound the chicken tenderloins with a meat mallet before marinating.

  • Prep Time: 10 minutes
  • Cooking Time: 20 minutes
  • Marinating Time: 1 hour
  • Rest Time: 5 minutes
  • Total Time: 1 hour 35 minutes
  • Difficulty Level: Easy
  • Recipe Makes 2 Servings

πŸ§„ Ingredients for this keto chicken tenders recipe

Let's make these delicious keto chicken strips with these simple ingredients:

  • 1 pound chicken tenderloins
  • Juice and zest of 1 lime
  • 3 tablespoons olive oil
  • 2 tablespoons butter
  • 2 garlic cloves, minced
  • ΒΌ teaspoon cumin
  • Β½ teaspoon paprika
  • Β½ teaspoon chili powder
  • Sea salt, to taste
  • Freshly cracked black pepper, to taste
  • Fresh herbs for garnish (such as cilantro or parsley)
Ingredients on kitchen table for the preparation of chicken tenders recipe.

Ingredient substitutions

Don't fret if you're missing an ingredient or want to customize the recipe. Here are some fantastic keto-friendly substitutions:

  • Lime juice: Use an equal amount of white vinegar to add acidity and brighten the flavors of your chicken tenders.
  • Garlic cloves: Use garlic powder as a substitute, ensuring it is pure garlic powder with no added sugar or starch.
  • Paprika: For a smoky and slightly spicier twist, replace the paprika powder with Chipotle chili powder or cayenne pepper in the same quantity.

Additional ingredients

With these optional ingredients, you can have as much fun as you want with this recipe. Remember, these additional ingredients are not part of the original recipe, so they are not included in the nutrition information at the bottom of the recipe card.

  • Dijon mustard: Apply a thin layer of Dijon mustard on the chicken before marinating to inject a tangy and spicy jolt.
  • Parmesan cheese: Grate some Parmesan cheese on the cooked chicken tenderloins for a rich and cheesy garnish.
  • Onion powder: Intensify the taste of the dish by incorporating onion powder. It provides a savory and sweet flavor that meshes with the other seasonings in the marinade.
  • Thyme: Introducing thyme to this recipe will permeate the chicken tenderloins with a subtle and fragrant flavor.
  • Egg mixture: For an additional layer of crunch, immerse the marinated chicken tenderloins in an egg mixture, roll in pork rind crumbs, and then fry them up.
Chicken tenders seasoned with herbs and lemon slices.

Cooking tools required

To make this Keto Chicken Tenders recipe, you will require the following tools:

  • Stainless steel skillet
  • Cutting Board
  • Knife
  • Whisk
  • Spatula
  • Zester
  • Measuring spoons
  • Tongs

Tools substitute options

  • Zester: If you don't have a zester, use a fine grater or vegetable peeler to zest the lime.
  • Whisk: If you don't have a whisk, you can use a fork to mix the marinade.
Keto chicken tenders served on a plate.

How to make Keto Chicken Tenders: step-by-step guide

Cooking methods

  • Pan-frying

Preparation steps

  1. Gather all the ingredients.
  2. Wash the tenderloins and trim any visible excess fats.
  3. Squeeze the juice and zest the lime.
  4. Chop cilantro and parsley for topping.

Cooking instructions

  1. Whisk lime juice, zest, olive oil, minced garlic, cumin, paprika, chili powder, salt, and pepper in a large bowl.
  2. Coat chicken tenderloins in the marinade, cover with plastic foil, and refrigerate for at least 1 hour or overnight for maximum flavor infusion.
  3. Preheat a stainless steel skillet over medium-high heat; add olive oil and butter.
  4. Take the chicken tenderloins out of the marinade, allowing any extra marinade to drain. Put the tenderloins in the hot skillet. Don't overload the pan.
  5. Cook chicken for 4-5 minutes per side until nicely browned and cooked.
  6. Transfer cooked chicken to a plate, and let it rest for a few minutes to retain moisture.
  7. Garnish it with fresh herbs, such as cilantro or parsley, and serve.
Ingredients to prepare marinade.
Whisking marinade with a whisker.
Marinated chicken tenderloin.
Cooking marinated tenderloin in a pan.
Using tongs to take out chicken tenders.

Chef's pro tip

Worried about ending up with dry chicken tenders? Fear not! To prevent overcooking your chicken, stick to the suggested cooking duration of 4-5 minutes on each side, adjusting the time based on the thickness. Letting the chicken pause for a few moments permits the juices to rebalance, leading to super juicy chicken.

What to serve with keto chicken tenders?

Enjoy these keto fried chicken tenders with the following side dishes:

  • Garlic butter broccoli: SautΓ© fresh broccoli florets in garlic-infused butter until tender-crisp. Serve alongside the chicken tenders for a vibrant and nutritious combination.
  • Spinach salad: Toss baby spinach leaves with sliced strawberries, crumbled feta cheese, and a drizzle of balsamic vinaigrette. Serve our low-carb chicken strips on top for a delightful balance of flavors.
  • Cauliflower Mash: Prepare a creamy and comforting cauliflower mash as a satisfying accompaniment to the crispy chicken strips, a low-carb alternative to traditional mashed potatoes.
  • Caprese salad: Enjoy the classic tomato and mozzarella cheese salad alongside the crispy chicken tendersΒ for a light and refreshing pairing.
  • Mediterranean Asparagus: Grill or roast asparagus spears until tender and slightly charred. Serve them next to the chicken tenders for a simple yet elegant keto-friendly combination.
  • Dipping sauce: Serve the chicken tenders with Keto Cheese Sauce for a cheesy combination. If you like a smoky flavor, simply serve it with a keto-friendly BBQ sauce.
Chicken recipe for low carb diet.

How to make it healthier?

These low-carb chicken tenders are already healthy, but here are a couple of tweaks to further improve their nutritional profile:

  • To lower the sodium content, reduce the amount of added salt in the marinade. The flavorful spices and herbs can still provide plenty of taste without excessive salt.
  • Choose organic and free-range chicken.

Time-saving tips

Time-saving tips can make preparing this recipe a breeze. Here are the tips to help you:

  • Use pre-minced garlic: Buy pre-minced garlic from the grocery store to save the time and effort of peeling and mincing fresh garlic cloves.
  • Multi-task: While the chicken is marinating, use that time to chop any fresh herbs or prepare the side dishes. This way, you can maximize productivity and have everything ready for cooking.
Low carb chicken tenders.

What can I prepare ahead of time?

  • Marinate overnight: You can marinate the chicken tenderloins in a resealable bag or a covered container the night before. Let the delicious flavors develop, and enjoy a delightful meal with minimal effort the next day!
  • Pre-chop Ingredients: Mince the garlic ahead of time and store it in the refrigerator. You can also make frozen garlic cubes and pop one when needed.

How to make frozen garlic cubes? 

Each cube is equivalent to about one teaspoon of minced garlic, making it a convenient way to add garlic flavor to your dishes without the hassle of mincing garlic every time.

  1. Peel and mince fresh garlic cloves.
  2. Scoop the minced garlic into an ice cube tray, filling each compartment halfway.
  3. Add a small amount of water or olive oil to each compartment to cover the minced garlic.
  4. Place the ice cube tray in the freezer and let the garlic freeze completely, usually within a few hours or overnight.
  5. Once frozen, remove the garlic cubes from the tray and transfer them to a resealable freezer bag or airtight container for storage.
  6. Label the bag or container with the date and keep it in the freezer for future use.

Now you have frozen minced garlic cubes ready to use in your recipes whenever you need them.

Keto chicken tenders recipe.

Storage and reheating instructions

Storage tips

  • Refrigerator: Once cooked, let the chicken tenderloins cool to room temperature. Store them in an airtight container in the refrigerator for up to 4 days.
  • Freezer: For long-term storage, you can freeze the cooked chicken tenders for 2-3 months.

Reheating best practices

  • Microwave: Place the chicken tenders on a microwave-safe plate and cover them with a damp paper towel. Reheat for 3 to 4 minutes or until properly warmed.
  • Stove: Heat a non-stick skillet over medium heat. Add some olive oil or butter and place the chicken tenders in the pan. Cook for about 2-3 minutes per side or until heated through.
Chicken tenders recipe cooked in a pan.

Recipe wrap-up and conclusion

Wrap up your keto culinary journey with these scrumptious Keto Chicken Tenders that your entire family will love. Whip up a batch of these tantalizing delights for a feast and dip them in your favorite keto sauce! Happy cooking!

We love this recipe and hope you do too! Check out these chicken recipes that you can make under 30 minutes:

Frequently asked questions

Chicken tenderloin refers to the small, thin meat strips on the underside of the chicken breast. They are separate from the larger, thicker portion of the breast.

Yes, you can freeze the chicken in the marinade for future use. Place the meat and marinade in a freezer-safe bag or container and freeze for up to 3 months. Thaw the meat in the fridge overnight before cooking.

Chicken tenders can be keto-friendly when prepared with low-carb ingredients. Choose low-carb marinades and sides to ensure they fit into your keto lifestyle.

Yes, grilling the chicken tenders is a great option! Preheat the grill to medium-high heat and cook the tenderloins for about 4-5 minutes per side or until they reach an internal temperature of 165Β°F (74Β°C).

Yes, you can make chicken tenderloins in an air fryer. Season them, lightly coat them with avocado oil, and cook in a preheated air fryer at 375Β°F (190Β°C) for about 8-12 minutes, flipping halfway through until golden brown and cooked.

The carb content in chicken tenders can vary depending on the specific recipe and any coatings or breading used. This recipe contains 3.2 grams of carbohydrates per serving.

πŸ“– Recipe

Keto chicken tenders.

Keto Chicken Tenders

Indulge in the flavorful and crispy Keto Chicken Tenders, a low-carb delight marinated with lime, garlic, and spices, perfect for a satisfying keto-friendly meal.
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Course: Main Course
Keyword: chicken strips, chicken tenders, keto chicken tenders, low carb
Prep Time: 10 minutes
Cook Time: 20 minutes
Marinating & Resting Time: 1 hour 5 minutes
Total Time: 1 hour 35 minutes
Servings: 2
Calories: 553kcal

Ingredients

  • 1 pound chicken tenderloins
  • Juice and zest of 1 lime
  • 3 tablespoons olive oil
  • 2 tablespoons butter
  • 2 garlic cloves minced
  • ΒΌ teaspoon cumin
  • Β½ teaspoon paprika
  • Β½ teaspoon chili powder
  • Sea salt to taste
  • Freshly cracked black pepper to taste
  • Fresh herbs for garnish such as cilantro or parsley
US Customary - Metric

Instructions

  • Whisk lime juice, zest, olive oil, minced garlic, cumin, paprika, chili powder, salt, and pepper in a large bowl.
  • Coat chicken tenderloins in the marinade, cover with plastic foil, and refrigerate for at least 1 hour or overnight for maximum flavor infusion.
  • Preheat a stainless steel skillet over medium-high heat; add olive oil and butter.
  • Take the chicken tenderloins out of the marinade, allowing any extra marinade to drain. Put the tenderloins in the hot skillet. Don't overload the pan.
  • Cook chicken for 4-5 minutes per side until nicely browned and cooked.
  • Transfer cooked chicken to a plate, and let it rest for a few minutes to retain moisture.
  • Garnish it with fresh herbs, such as cilantro or parsley, and serve.

Video

Nutrition

Nutrition Facts
Keto Chicken Tenders
Amount Per Serving
Calories 553 Calories from Fat 342
% Daily Value*
Fat 38g58%
Saturated Fat 11g69%
Trans Fat 0.5g
Polyunsaturated Fat 4g
Monounsaturated Fat 20g
Cholesterol 175mg58%
Sodium 363mg16%
Potassium 880mg25%
Carbohydrates 2g1%
Fiber 0.4g2%
Sugar 0.1g0%
Protein 49g98%
Vitamin A 816IU16%
Vitamin C 4mg5%
Calcium 25mg3%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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