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Keto Parmesan Chicken Tenders

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

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. Place the chicken tenders between two layers of wax paper and pound them ⅛-inch-thin.
  2. Brush both sides of the chicken pieces with mustard and sprinkle them with garlic powder and cayenne.
  3. Place the parmesan in a shallow bowl. Dip the chicken pieces, one by one, into the parmesan and press to coat.
  4. 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.
  5. 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.

Nutrition Information

Serving 3tenders Calories 341kcal (17%) Carbohydrates 1g (0%) Protein 49g (98%) Fat 12g (18%) Saturated Fat 6g (30%) Sodium 843mg (35%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 341

% 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.