Whole30 + Keto Spicy Chicken Tenders

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I love anything to do with spicy and chicken. Spicy chicken tenders, spicy chicken sandwiches, Nashville hot chicken etc. I just love that combo. These chicken tenders satisfy that craving while being both keto and Whole30! They are spicy, crispy and perfectly juicy on the inside. Dip them in some ranch for the most delicious bite!

*originally posted 5/2021; updated 08/2022

What You Need:

  • Chicken Tenderloins
  • Almond Flour
  • Pork Rinds – these are crushed up in the food processor to make the crispy exterior of the chicken!
  • Hot Sauce
  • Eggs
  • Cayenne
  • Garlic Powder
  • Salt
  • Chili Powder
  • Paprika
  • Avocado Oil Spray

Let’s Cook:

  • Pre-heat oven to 425′ and place wire baking rack over a baking sheet
  • Add the pork rinds to the food processor and pulse until they are like fine breadcrumbs (if you don’t have a food processor, add them to a plastic bag, seal it and gently smash it with a rolling pin until fine breadcrumbs)
  • Then get 3 separate dishes out. In the first dish, add the almond flour with 1 tsp of salt and 1 Tbls of the chili powder (mix to combine) The second dish will have the eggs whisked with the hot sauce and the third will have the crushed pork rinds, remaining salt, remaining chili powder, cayenne, garlic powder and paprika (mixed to combine)
  • Dip each tenderloin into the almond flour mixture and gently shake off excess. Then dip in the egg mixture and finally, dip into the pork rind breadcrumb mixture – fully coating each tenderloin
  • Line on the wire rack over the baking sheet and spray with avocado oil
  • Bake for 15-18 minutes or until chicken is cooked through and the outside is nice and crispy

Tips for This Recipe:

  • The wire rack on top of the baking sheet helps the air circulate making for crispier spicy chicken tenders. I have also baked them on a parchment lined baking sheet and the tops of the tenders are super crispy but the underside isn’t as crispy (but still just as delish)
  • Make sure to follow the dredging steps in order. This is how you get the best breading that doesn’t fall off
  • Serve these with my homemade ranch dressing for the perfect dip!
  • If you have leftovers, reheat them in the oven on the wire rack to crisp them back up. Heat at 375′ for about 4-5 minutes. You want the breading to crisp up but you don’t want the chicken to dry out

Serve these chicken tenders with ranch or blue cheese dressing and a side of celery sticks for a fun appetizer/snack. Or you can serve them over a big salad with lots of veggies and your favorite dressing to make it more of a meal.

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Whole30 + Keto Spicy Chicken Tenders

Sara
These chicken tenders are spicy, crispy and perfectly juicy on the inside. Dip them in some ranch for the most delicious bite!
4.93 from 27 votes
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 15 mins
Total Time 35 mins
Course Appetizer, Lunch
Cuisine American
Servings 4 servings
Calories 567 kcal

Ingredients
  

  • 1.5 lbs Chicken Tenderloins
  • 1 cup Almond Flour
  • 4 cups Pork Rinds Plain
  • 3 Eggs
  • 2 Tbls Hot Sauce
  • 2 tsp Salt divided
  • 2 Tbls Chili Powder divided
  • 1 tsp Cayenne
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Paprika
  • Avocado Oil Spray

Instructions
 

  • Pre-heat oven to 425' and place wire baking rack over a baking sheet
  • Add the pork rinds to the food processor and pulse until they are like fine breadcrumbs (if you don't have a food processor, add them to a plastic bag, seal it and gently smash it with a rolling pin until fine breadcrumbs)
  • Then get 3 separate dishes out
    In the first dish, add the almond flour with 1 tsp of salt and 1 Tbls of the chili powder (mix to combine) 
    The second dish will have the eggs whisked with the hot sauce
    The third will have the crushed pork rinds, remaining salt, remaining chili powder, cayenne, garlic powder and paprika (mixed to combine)
  • Dip each tenderloin into the almond flour mixture and gently shake off the excess
    Then dip into the egg mixture
    Finally, dip into the pork rind breadcrumb mixture, fully coating each tenderloin
    Line on the wire rack over the baking sheet and spray with avocado oil
  • Bake for 15-18 minutes or until chicken is fully cooked through and outside is nice and crispy

Notes

  • The wire rack on top of the baking sheet helps the air circulate making for crispier spicy chicken tenders. I have also baked them on a parchment lined baking sheet and the tops of the tenders are super crispy but the underside isn’t as crispy (but still just as delish)
  • Make sure to follow the dredging steps in order. This is how you get the best breading that doesn’t fall off
  • Serve these with my homemade ranch dressing for the perfect dip!
  • If you have leftovers, reheat them in the oven on the wire rack to crisp them back up. Heat at 375′ for about 4-5 minutes. You want the breading to crisp up but you don’t want the chicken to dry out

Nutrition

Calories: 567kcalCarbohydrates: 9gProtein: 64gFat: 31gSaturated Fat: 6gCholesterol: 258mgSodium: 2183mgPotassium: 774mgFiber: 5gSugar: 2gVitamin A: 1760IUVitamin C: 8mgCalcium: 107mgIron: 3mg
Keyword chicken, dairy free, gluten free, keto, paleo, whole30
Tried this recipe?Mention @thebetteredblondie
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19 Comments

  2. 5 stars
    I tried this recipe last night with my boyfriend and we LOVED it! It was the perfect amount of spice and the chicken was cooked perfectly per her instructions. I did want to a mention a few things I did w/ this recipe as an alternative & notes!
    – I used regular flour instead of almond and it worked out great!
    – I used Cholula for my hot sauce of choice

    Love this recipe and can’t wait to cook it more in the future!

    Reply

  3. 5 stars
    So good! Just wondering, is the nutrition information broken down per serving or for the whole 4 servings it makes?

    Reply

  5. 5 stars
    These are fantastic. They are delicious, keto and crunchy. You know they’re a winner when even your husband loves them.

    Reply

  6. 5 stars
    I have made this recipe a few times and my family and I love it! It is definitely a favorite! Best part is the leftovers are just as tasty as when it was first cooked! Definitely give this one a try!

    Reply

  8. 5 stars
    My husband and I loved these! We used an air fryer and it worked great. Try 370 degrees for 8 minutes then flip for another 5 minutes. Just sprayed a little avocado oil beforehand. Hope this helps! We will be adding this recipe to our regular rotation for sure.

    Reply

    1. 5 stars
      I don’t have an air fryer, so I don’t know for sure. But I would think so, they are hold up well in the oven and skillet. Let me know if you try it!

      Reply

  12. 5 stars
    Absolutely delicious! These chicken tenders are spicy, crunchy, and super easy to make-they also make great leftovers. The best part is that the combination of egg/almond flour/hot sauce/pork rinds sticks to the chicken really really well and does not come off at all after baking. Will be making these a regular part of weeknight dinners ❤️

    Reply

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