Something about the crispy, breaded exterior really adds a lot to a dish, but breading and frying foods aren't exactly conducive to a low-carb diet. You get all that delightful crunchiness with these KetoChickenTenders without any worry of going over your carb intake for the day.
“Another low-carb chicken recipe using pork rinds...” But wait! Another trick to how these KetoChickenTenders turn out so delightfully crispy and juicy is how they're cooked.
No, they're not deep-fried, so no worries about filling your house with an obnoxious odor or having your food dripping with cooking oil. They give you all the crispiness of fried foods minus all that excessive oiliness.
We are talking about naturally occurring fats in meats, nuts, dairy, and avocados. Animal fats used in frying can increase calories dramatically.
But of course, the biggest culprit for most fried foods is the breading. Combing processed carbs like flour and breadcrumbs with oil is about the worst combination for your body anyway.
Occasionally, maybe, but veto is not carte blanche to start frying up your frozen butter. If you're on the run and absolutely have to grab Veto Fast Food, here are a few options to make it as healthy as possible.
And the less oil the food absorbs, the fewer calories you consume. But you will definitely have to toss and turn the tenders a lot more than if you had not stacked.
In a tiptop bag, mix the almond flour, cheese, salt, pepper, and seasoning. Ensure the tenders are well covered in the almond mixture.
Use the fork to pull out that tender and place it in your air fryer basket. Raise temperature to 400F for 3 minutes to brown the crust.
Reheating a massive pan of lasagna is probably faster in the microwave. But a slice of lasagna gets nice and toasty on top in an air fryer and heats quickly.
Click on highlighted ingredients or Equipment to see exactly what I used to make this recipe In a small, relatively flat bowl, beat the egg. In a tiptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.
Ensure the tenders are well covered in the almond mixture. Use the fork to pull out that tender and place it in your air fryer basket.
Raise temperature to 400F for 3 minutes to brown the crust. I've put together a list of the 21 Best Veto Air Fryer Main Dishes for you to try out.
Preciousness The crispiest, juiciest Ketchikan strips are made in an air fryer. Using an air fryer to cook these chicken strips creates a crispy outer crust and moist interior without using excess oil.
1 pound chicken tenders or thigh meat, cut into chunks 1 cup almond flour ½ cup ground pork rinds 2 tablespoon coconut flour 1 teaspoon salt 1 garlic salt 1 onion powder ¼ teaspoon pepper 1 egg Add a couple of chicken tenders to the bag with the coating.
Veto Mexican Hot Chocolate Fat Bombs Using an air fryer to cook these chicken strips creates a crispy outer crust and moist interior without using excess oil.
One benefit of using an air fryer to cook chicken strips is the cleanup is easy. Not to mention, I have to clean my large skillets and cast iron pans by hand.
Air fryers retain moisture in the food and creates a crisp breading while cooking without requiring excess oil. I do the majority of my frying using avocado oil because it can withstand high temperatures.
For a spicy version of Ketchikan strips, add the following to your breading mixture: Storing Ketchikan strips can be tricky because the breading has a tendency to get moist.
And these 6 easy recipes are healthier, low-carb versions of your favorite fried chicken, without all the grease or ‘heaviness’ from frying in a typical fryer or stove-top pot with oil. A typical chicken tenders recipe would incorporate a type of flour that’s high in carbs, so our ketochickentenders are made with a lower carb alternative, and fried in an air fryer to keep them healthier.
In another shallow dish place the almond flour, grated Parmesan cheese, flaxseed meal, sweet paprika, Italian seasoning, garlic powder, onion powder, ½ teaspoon of salt and ¼ teaspoon of black pepper and mix to combine. Dip each chicken tender in the eggs then dredge in the almond flour mixture.
Place the chicken pieces in a single layer in the fry basket and insert into the air fryer. Cook for 10-15 minutes, flipping halfway through, or until the chicken reaches an internal temperature of 165ºF.
Nothing screams comfort food like perfectly golden, crispy fried chicken. It’s salty, it’s crunchy, it’s everything you would want at the end of a long day without the guilt thanks to the veto -friendly ingredients.
In another shallow plate combine the almond flour, grated Parmesan cheese, sweet paprika, cayenne paprika, ½ teaspoon of salt and ¼ teaspoon of black pepper. Place the chicken pieces in a single layer in the fry basket and insert into the air fryer.
There’s nothing like watching the big game while enjoying a plate full of succulent, tangy buffalo wings. The creamy richness of the melted butter combined with the aged, smoky cayenne pepper flavor of Frank’s Red Hot sauce adds just enough kick to get the senses going.
The sliced spring onions adds a layer of sweetness to your buffalo wings that you won’t expect at first, but we guarantee you’ll love it all the same. We highly recommend a savory ranch or blue cheese dipping sauce to complete this appetizer.
Ingredients: 2 pounds fresh chicken wings ½ cup Frank’s Red Hot sauce ¼ cup unsalted butter, melted 1 scallion, sliced salt, black pepper to taste avocado or olive oil cooking spay Place the chicken wings in a single layer in the fry basket and insert into the air fryer.
Cook for 15-18 minutes, flipping halfway through, or until the chicken reaches an internal temperature of 165ºF. Transfer the baked wings into the bowl and toss with sauce until completely coated.
Place the almond flour, grated Parmesan cheese, flaxseed meal, ½ teaspoon of salt and ¼ teaspoon of black pepper in a food processor and pulse a few time. Place the chicken pieces in a single layer in the fry basket and insert into the air fryer.
While you can definitely find countless amazing Ketchikan recipes all over this site, I must confess that my favorite type of chicken meal to make has always been spicy fried chicken. It’s made completely from scratch with a savory list of ingredients that includes sour cream, heavy cream, lemon juice, ground ginger, minced garlic, ground coriander, cayenne pepper, cumin, gram masala, smoked paprika, and a bit of salt and black pepper.
You simply have to coat your chicken thighs in the mixture and then throw them in your air fryer. In a bowl place the sour cream, heavy cream, lemon juice, ground ginger, minced garlic, ground coriander, cayenne pepper, cumin, gram masala, smoked paprika, 1 teaspoon of salt and ½ teaspoon of black pepper.
Place the chicken thighs in a single layer in the fry basket and insert into the air fryer. Cook for 15-20 minutes, flipping halfway through, or until the chicken reaches an internal temperature of 165ºF.
It’s a versatile coating especially when seasoned with garlic powder, cayenne and paprika. We used Frank’s Hot Sauce for this because it has a smokiness to it that complements the paprika and cayenne, but it’s also slightly tart.
Place the almond flour, grated Parmesan cheese, flaxseed meal, garlic powder, paprika, cayenne pepper, ½ teaspoon of salt and ¼ teaspoon of black pepper in a shallow plate and mix to combine. Place the chicken pieces in a single layer in the fry basket and insert into the air fryer.
In an average-sized mixing bowl, beat two eggs and add almond flour, 1/2 tsp of salt, and make a thick batter. In a relatively flat tray or a plate mix oregano, crushed pork rinds, garlic powder, chili powder, pepper, and 1/2 tsp of salt.
Now dip chicken tenders in the batter and roll in pork rinds and seasoning mixture. Use a fork to roll in chicken tenders in the seasonings, or you will have messy hands.
Feel free to crank up the amount if you like the heat, just be mindful of the extra carbs. The cooking times will be different if you use drumsticks or wings as they contain bones so it’s best to stick to boneless and skinless for this recipe.
Although we haven't tried this, this veto recipe should work in an Hairdryer which will enable you to use and waste less oil. These are my top tips for perfecting the best KFC style fried Ketchikan.
Line a baking tray with greaseproof and lay each of the breaded fillets on it as you coat each Gordon then you can batch fry together. It’s easier to remember how long you’ve been frying the fillets this way.
Make sure the fillets are fully coated in egg and shake off any excess before dipping into the whey. This way they don’t overcrowd and cook evenly as the oil remains nice and hot.
Depending on how thick your chicken tenders are it may alter the cooking time. Mine took about 5 minutes but you can always check if the chicken is cooked through by using a meat thermometer.
You can always cut one in half to test too and use that cooking time as a base, and then for the rest. Place the spices and seasoning to a bowl and mix to combine (paprika, thyme, garlic, cayenne, oregano, salt and pepper).
Add the mini chicken breast fillets and leave to marinate, ideally overnight in the fridge for best flavor, or at least 30 minutes. To another bowl, add the egg, cream, Sriracha and Dijon mustard.
Dip the seasoned chicken in the egg wash (shaking off any excess) and then in the whey protein to fully coat. Note: The amount of protein powder in this recipe will be enough for one coating.
Also keep in mind that some whey will clump up and be wasted so you may need to use a few tablespoons more to fully coat the chicken. Once the oil is hot, fry the chicken tenders on a medium-low heat for about 5 minutes or until golden and cooked through.
The chicken should be cooked once the internal temperature reaches at least 75 °C/ 165 °F but cut one open to test. They can be reheated in the oven, after storing in the fridge for 1 day, but the crumb may be a little softer.
Blog Jo Harding Veto Crispy Fried KFC Chicken This post may contain affiliate links, see disclosure policy for details.
It can be so easy to use frozen chicken tenders and while I do rely on convenience foods from time to time, I think finding a homemade healthy chicken tender recipe is sometimes an option. Whether you’re eating veto, paleo, Whole30 or a similar nutrition plan, these ketoairfryerchickentenders will be a healthy family favorite.
You can make airfryerchickentenders in a few easy steps with a few simple ingredients. Cook for approximately 12 minutes or until an instant-read thermometer inserted into the center reads 165 degrees.
There are some kitchen tools that I only use on occasion, so I don’t purchase the most expensive model. However, if you are looking to use your air fryer quite frequently you may want to invest in a more expensive model.
1 pound chicken tenders 1/2 cup almond flour can also sub coconut flour 1 egg beaten 1 tsp garlic powder 1 tsp paprika salt + pepper to taste Chicken tenders may stick and breading will pull off if the air fryer basket isn't sprayed well.
My personal preference is almond flour as it gives it a more vibrant, nutty flavor. Also feel free to swap out garlic powder for your favorite seasoning blend.
Air -fried boneless chicken breasts that have so much crispiness, crunchiness, and juiciness that you will find in a regular fried boneless chicken, with a little oil or without any oil. To make these recipes in a simple way you just need some few simple ingredients like chicken pieces, cooking spray, flour mixture, garlic powder, shallow bowls to prepare the mixer and other ingredients depending on these recipes that you’ll get in your pantry kitchen and depending on the size of your chicken breast, air fry to 360-380 degrees F for about 10 minutes, always turning halfway.
And immediately remove from the air fryer when done and allow the chicken to rest in a tray for about 5 minutes. This Parmesan ranch chicken tenders made with chicken tenders, ranch dressing, garlic, bread crumbs, Parmesan cheese, and some olive oil, make this recipe so crispy, delicious and so yummy.
Hairdryer Jalapeño Popper Stuffed Chicken is prep ahead friendly, and on the table with a 12 minute, loaded with chicken thighs, boneless, jalapeños, cream cheese, garlic, onion powder, and some other simple seasoning blend together. This Chicken popcorn in the air fryer recipe is just the best appetizers or snacks or makes a crowd dish.
Made with almond flour and arrowroot powder, these chicken nuggets are gluten-free, egg-free, grain-free, paleo, low-carb and Whole30 friendly! This simple and quick recipe, Parmigiano Region Garlic Parmesan Chicken Strips in the Hairdryer is just delicious with melted cheese and gets lots of flavors.
Easy to make at home and not so hard to cook this recipe It’s perfect for healthier meals that taste amazing and good for a delicious healthy dinner. These addictive ground chicken meatballs are always a hit because they taste so delicious.
These chicken meatballs are a simple dish that is healthy and packed with lots of sweet and sour flavors. These low-fat chicken meatballs are low cost and make a healthy option for budget entertaining.
This basic AirFryerchicken breast recipe is quick, healthy, and can be prepped ahead of time. Sesame Chicken is a great weeknight dish because it uses basic pantry ingredients and just ready within about 30 minutes on the table.
Pieces of tender chicken are coated in egg and cornstarch and then fried to a crispy crunch and tossed in a savory-sweet, sticky sauce that is so good. Serve this recipe with white rice and some steamed vegetables and for a perfect easy meal.
Airfryerchicken breast with Parmesan is crispy, deliciously moist and best of all healthy! These airfryerchickentenders are a delicious, yet healthier version of America’s favorite home cooked food, deep-fried chicken.
And it is low-carb because I use pork pinko instead of bread crumbs to coat them! AirFryerChickenTenders are dipped in a deliciously well seasoned pork pinko and almond flour batter, giving these chicken tenders a fabulous taste and perfect, crispy outer coating without the extra carbs that come from bread coating.
Wait no longer to make these tasty chicken tenders in the air fryer. Cooking chicken tenders or chicken tenderloins in the air fryer does not have to be an intimidating task.
You start with the chicken tenders, or even take chicken breasts and cut them into smaller pieces. Lightly grease the air fryer basket with cooking spray.
Place frozen chicken tenderloins in the basket. Note: You will probably want to flip chicken at about 6 minutes or frequently shake the basket to ensure an even cook.
Sometimes life is crazy and that extra step of having to defrost something can be a deal breaker. Different pieces or cuts of chicken will cook for different times in the air fryer.
However, for chicken nuggets that are frozen, they can take up to 12 minutes to cook at a temperature of 400 degrees. When determining how long to cook any type of chicken, a good rule of thumb is to use your knowledge of how long it takes to cook that type of chicken in the oven and then lessen that time by 20% for the air fryer.
And reheating something breaded in the air fryer means you get a crispy outside, instead of soggy like it would with the microwave. Just like with oven baked chicken you want the internal temperature to be 165 degrees.
So, if you are cooking a typical boneless 4 ounce chicken breasts in the air fryer, plan on cooking the chicken for about 12 minutes at a temperature of 380 degrees. It is such a nice change of pace to how you typically eat chicken.
Plus, it is healthier than the traditional way of deep-frying chicken. And lastly, another great thing about this air fryer recipe is that there are so many sides that would compliment this dish and make it a fantastic, complete meal.
The possibilities are endless as to what side would make a good companion to this dish. Pat chicken dry with paper towel and season with a pinch of salt and pepper.
In a wide shallow container, whisk almond flour, pork pinko, and all the seasoning, until combined. Dip sliced chicken into the egg, then dredge in flour mixture.
Spray the air fryer basket generously with avocado spray, and place as many chicken tenders in the basket that will fit with plenty of space in between. Repeat with remaining chicken tenders until they have all been cooked through to reach an internal temperature of 165ºF.
If using boneless, skinless breasts just cut into strips about 1-1/2" by 5". For a nut-free version, omit almond flour and use all ground flax seed instead.
Calories: 299kcal | Carbohydrates: 7g | Protein: 25g | Fat: 19g | Saturated Fat: 2g | Cholesterol: 125 mg | Sodium: 815 mg | Potassium: 251 mg | Fiber: 3g | Sugar: 1g | vitamin A: 380IU | vitamin C: 0.7 mg | Calcium: 82 mg | Iron: 2 mg Our recipe card software calculates these nutrition facts based on averages for the above ingredients, different brands, and quality of produce/meats may have different nutritional information, always calculate your own based on the specific products you use in order to achieve accurate macros for this recipe.
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