Chicken Tenders with Hot Honey KETO (Carolyn)

These Keto Chicken Tenders are crispy on the outside and juicy on the inside. Drizzled with a luscious sugar free hot honey sauce, they rival anything from a restaurant! And they're easy to make in your air fryer or your oven.

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Let's Get Cooking!

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Cook Time10minutes minutes

Total Time25minutes minutes

Servings5 servings

Calories430kcal

EQUIPMENT:

• 1 Air Fryer

INGREDIENTS:

Keto Chicken Tenders

• 1 cup crushed pork rinds
• ½ cup almond flour (or more pork rinds)
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne
• Salt and pepper to taste
• 1 large egg
• 1 tablespoon water
• 1 ½ lb chicken tenders

Hot Honey Sauce

• ¼ cup allulose honey
• 2 tablespoon butter
• 1 to 2 tablespoon hot sauce such as Tapatio

INSTRUCTIONS:

Keto Chicken Tenders

• In a shallow bowl, whisk together the pork rinds, almond flour, and spices. Season to taste with salt and pepper (some pork rinds crumbs have a lot of salt so go lightly and then taste it).
• In another shallow bowl, whisk together the egg and water.
• Dip each tender in the egg mixture and shake to remove the excess, then dip in the pork rind mixture, turning to coat completely. Shake off the excess crumbs. Lay on a waxed paper lined tray and repeat with the remaining tenders.
• Preheat an air fryer to 400ºF and grease the air fryer rack(s). Arrange the tenders so that there is a little space between them. Depending on the size of your air fryer, you may need to work in batches.
• Air fry 8 to 10 minutes, flipping the tenders over halfway through cooking. Remove to wire rack set over a baking sheet when they are cooked through (165ºF).

Hot Honey Sauce

• While the chicken is cooking, combine the keto honey, butter, and hot sauce in a small saucepan over medium heat. Bring to a simmer and cook about 1 minute, keeping your eye on it and stirring frequently.
• Drizzle the sauce over the chicken tenders and serve hot.

NOTES:

Oven Baked Method:

1. Prepare the keto chicken tenders as directed.
2. Preheat the oven to 425ºF. If using convection or fan-forced, preheat to 400ºF.
3. Lightly grease a baking rack and set it above a baking sheet. Arrange the tenders on the rack so that they have a little space around them for air to circulate.
4. Bake 18 to 22 minutes, flipping once halfway through baking. The center of the tenders should reach 165ºF on an instant read thermometer.
5. Remove let cool a few minutes, then drizzle with hot honey sauce and serve.

Storage Information: Store any leftover tenders in a covered container in the fridge for up to 4 days. They may not be as crispy anymore, but you can gently re-heat them in a warm oven. The hot honey sauce can be stored in a glass jar in the fridge for up to a week. Rewarm gently in a saucepan. 

NUTRITION:

Serving: 3tenders (approximately) | Calories: 430kcal | Carbohydrates: 3g | Protein: 47.9g | Fat: 20.4g | Fiber: 1.4g

By Carolyn Ketchum of All Day I Dream About Food

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