Baked Chicken Tenders

Baked Chicken Tenders

3 from 7 votes
Course: Lunch, DinnerCuisine: AmericanDifficulty: Easy
Servings

3

servings
Prep time

15

minutes
Cooking time

20

minutes
Calories

489

kcal

Every kids favorite meal gets a keto twist with a non-bread “breading” made from some surprising ingredients. Instead of bread crumbs, crushed pork rinds and Parmesan cheese create a crust that is both crunchy and crisp. Dip in Ranch Dressing or Sugar-Free Ketchup for a real childhood treat.

Ingredients

  • 2 eggs

  • 1/2 cup pork rinds, ground

  • 1/2 cup shredded, Parmesan cheese

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1/4 tsp salt

  • 1/8 tsp freshly ground black pepper

  • 1 pound boneless chicken thighs, halved

Directions

  • Preheat the oven to 400°F.
  • Line a baking sheet with parchment paper.
  • In a medium bowl, beat the eggs.
  • In another medium bowl, combine the pork rinds, Parmesan cheese, garlic powder, onion powder, salt, and pepper.
  • Create a “breading” station: Line up the egg wash, then the pork rind mixture, then the baking sheet.
  • Take one thigh half and dredge thoroughly in the egg wash, then coat in the pork rind mixture, pressing the “breading” into the meat so it adheres. Place the “breaded” thigh on the baking sheet. Repeat with the remaining thigh halves.
  • Place the baking sheet in the preheated oven. Cook for 18 to 20 minutes, or until golden brown.

Nutrition Facts

3 servings per container

Serving Size1 servings


  • Amount Per ServingCalories489
  • % Daily Value *
  • Total Fat 32.9g 51%
    • Total Carbohydrate 2.2g 1%
      • Protein 45.8g 92%

        * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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