Keto Parmesan Chicken Tenders
User Reviews
5
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Prep Time
20 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
341 kcal
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Course
Main Course
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Cuisine
American
Keto Parmesan Chicken Tenders
Description
Keto Parmesan Chicken Tenders start by pounding raw chicken tenderloins thin for even cooking. Each piece is brushed with Dijon mustard and sprinkled with garlic powder and cayenne pepper for seasoning. The tender pieces are then pressed into finely grated Parmesan cheese, creating a coating.
These tenders are fried in a good quality nonstick skillet brushed with olive oil over medium heat, cooking approximately three minutes per side until the coating is golden and the chicken reaches 165°F internally. Using wide spatulas rather than tongs helps maintain the parmesan crust.
The resulting chicken is crispy on the outside due to the browned Parmesan and tender inside, combining creamy cheese flavor with a hint of heat from the cayenne. This can serve as a main dish or snack that fits a low-carb or keto dietary approach.
Cooked chicken tenders can be kept warm in a low oven while completing batches. Leftovers store well in the refrigerator up to 3-4 days and regain crispness when reheated in the oven. The quality of the Parmesan and the nonstick pan significantly affect coating adherence.
Ingredients
- 1 ½ pounds chicken tenderloin about 12 pieces, raw
- 3 tablespoons Dijon mustard
- 1 teaspoon garlic powder
- ½ teaspoon cayenne pepper
- 1 cup Parmesan Cheese grated; not shredded
- 1 tablespoon olive oil
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
- Use finely grated, dry Parmesan for better coating adhesion.
- Employ a reliable nonstick skillet to prevent the coating from sticking and falling off.
- Keep cooked tenders warm in a 170°F oven while frying remaining batches.
- Reheat leftovers in a 350°F oven to regain crispness; microwaving is quicker but less crisp.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 341 kcal
% Daily Value*
| Serving | 3tenders | |
| Calories | 341kcal | 17% |
| Carbohydrates | 1g | 0% |
| Protein | 49g | 98% |
| Fat | 12g | 18% |
| Saturated Fat | 6g | 30% |
| Sodium | 843mg | 35% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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