Keto Parmesan Chicken Tenders

Name: Keto Parmesan Chicken Tenders
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 ½ pounds raw chicken tenders; 3 tablespoons Dijon mustard; 1 teaspoon garlic powder; ½ teaspoon cayenne pepper; 1 cup Parmesan Cheese; 1 tablespoon olive oil

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5.0

18 reviews

Excellent

Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings
4 servings
Calories
341 kcal
Course
Main Course
Cuisine
American

Keto Parmesan Chicken Tenders

Winston Campbell

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Grated parmesan cheese makes a flavorful and crispy crust for these delicious keto parmesan chicken tenders.

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Ingredients

Servings

1 ½ pounds raw chicken tenders about 12 pieces
3 tablespoons Dijon mustard
1 teaspoon garlic powder
½ teaspoon cayenne pepper
1 cup Parmesan Cheese grated; not shredded
1 tablespoon olive oil

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Instructions

Place the chicken tenders between two layers of wax paper and pound them ⅛-inch-thin.
Brush both sides of the chicken pieces with mustard and sprinkle them with garlic powder and cayenne.
Place the parmesan in a shallow bowl. Dip the chicken pieces, one by one, into the parmesan and press to coat.
Heat a nonstick double-burner griddle or two large nonstick skillets over medium heat for about 2 minutes. Brush with olive oil. Fry the chicken tenders until browned and cooked through (their internal temperature should reach 165ºF), about 3 minutes on each side. Use two wide spatulas to flip them, not tongs - this will ensure the parmesan coating stays intact.
Serve immediately.

Notes

If working in batches, keep the cooked chicken tenders in a 170°F oven while you're cooking more batches.
The main challenge when making this recipe is that grated parmesan doesn't adhere to chicken as well as traditional coatings. The finer the cheese and the drier it is, the better it will adhere.
Make sure you use a nonstick skillet and a good one. If your nonstick skillet is five years old and scratched, the coating might stick to it and come off.
You can keep the leftovers in the fridge, in an airtight container, for 3-4 days. The coating tends to lose its crispness, so it's best to reheat them in a 350°F oven to regain some of that crispness. But the microwave works too if you're in a hurry.