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Keto Chicken Tenders

Keto Koconut Chicken Tenders with Sweet Asian Chili Sauce

4.34 from 3 votes
If you crave crispy, crunchy fried food and think it’s behind you on the keto diet, guess again! The following recipe gives you the green light for enjoying finger-lickin’ sauce-dippin’ chicken tenders. Bonus: you can use the coconut-flake “breading” for fish, too, and the Asian chili sauce is a great dip to have on hand. For extra flavor zing, serve them with Sweet Asian Chili Sauce (recipe follows).
Course: Appetizer, Main Course, Lunch, Dinner, Quick & Easy, Kid-Friendly
Cuisine: American
Servings: 5 One Serving: 3 tenders + 3 Tbsp sauce

Ingredients

FOR THE CHICKEN TENDERS

  • Ghee or coconut oil, for frying
  • 2 Tbsp baking powder
  • 1 tsp salt
  • 1/8 tsp pepper
  • 1 tsp cayenne pepper (optional)
  • 2 eggs, lightly beaten
  • 2/3 cup unsweetened coconut flakes
  • 1/3 cup almond flour
  • 1½ lbs (about 15) chicken tenderloins

FOR THE SWEET ASIAN CHILI SAUCE

  • 1 cup water
  • 1/2 cup rice vinegar
  • 1/2 cup granular erythritol
  • 2 Tbsp garlic powder
  • 1 Tbsp soy sauce
  • 3 Tbsp Sambal Oelek chili paste (or 1Tbsp chili oil)
  • 1/2 tsp xanthan gum

Some emerging research suggests that erythritol might increase the risk of blood clots, but more studies are needed to confirm this potential link. Whether you decide to use erythritol or not, remember that all sweeteners should be consumed in moderation, and your keto diet should primarily focus on nutritious whole foods. Learn more: Erythritol Explored: Weighing the Pros and Cons.

IMPERIAL - METRIC

Instructions

  • Chicken Tenders: In a medium pot, warm enough ghee to coat the bottom by 1/4 inch over medium heat until hot (about 365°F, if you have a thermometer, or hot enough to make a coconut flake sizzle, if tossed in, but not quickly burn).
  • In a bowl, mix together the baking powder, salt, pepper, and cayenne pepper. Set aside. 
  • In another bowl, add the lightly beaten eggs. 
  • In a third bowl combine the coconut flakes and almond flour. 
  • Roll each chicken piece in the baking powder mixture to coat. Then dip each into the eggs to coat. Finally, dip them in the coconut mixture and set aside on a plate. Repeat the process for each tender if you want a thick coating. 
  • Line a plate with paper towel. Cooking in batches if necessary to avoid overcrowding, gently add the chicken, one piece at a time, to the hot ghee and cook for 4 minutes. Flip and cook the other side until cooked through and golden, about 4 minutes. 
  • Sweet Asian Chili Sauce: In a nonstick saucepan, combine the water, rice vinegar, erythritol, garlic powder, soy sauce, and chili paste. Cook over medium heat while stirring to dissolve the erythritol. Increase the heat to medium-high to bring the sauce to a boil, then reduce the heat and let the sauce simmer until slightly thickened, about 5 minutes. Stir in the xanthan gum until combined.

Nutritional Information - Macros

  • CHICKEN TENDERS
  • 286 Calories
  • 14 g Fat
  • 33 g Protein
  • 7 g Total Carbs
  • 3 g Fiber
  • 6g Net Carbs
  • ASIAN CHILI SAUCE
  • 25 Calories
  • 1 g Fat
  • 1 g Protein
  • 3 g Total Carbs
  • 1 g Fiber
  • 2 g Net Carbs

Tips

Tamari and liquid aminos are excellent gluten free substitute for soy sauce.