Chicken Tenders with Pork Rinds – Crispy, Juicy & Low-Carb!

Looking for a crunchy, flavorful, and keto-friendly alternative to fried chicken tenders ? These Chicken Tenders with Pork Rinds are exactly what you need. With juicy, tender meat inside and a golden, crispy coating outside, this low-carb version delivers all the crunch you crave—without the gluten or carbs.

Perfect for weeknight dinners , meal prep , or as a keto snack , these baked or air-fried chicken tenders use crushed pork rinds to create an ultra-crispy texture that rivals traditional breadcrumbs. Whether you’re following a ketogenic diet , doing low-carb , or just love crispy chicken, this easy-to-make recipe will quickly become a favorite in your kitchen rotation.

In this article, we’ll walk you through how to make these perfect keto chicken tenders , explore ingredient substitutions, offer serving ideas, and answer your most common questions. Let’s get started!

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Why You’ll Love These Chicken Tenders with Pork Rinds

These aren’t just any old baked chicken strips—they’re a crispy, juicy, flavor-packed delight made with real ingredients that bring bold texture and taste together beautifully.

Here’s why they stand out:

• 🍗 Juicy on the inside, crunchy on the outside : The ultimate bite of chicken perfection.
• 🥓 Pork rind coating gives real crunch : No soggy crusts here!
• 🚫 No added sugar or flour : Naturally gluten-free and low-carb.
• 🧁 Great for meal prep or freezer storage
• 🥦 Healthy option : Uses little oil and no frying required.
• ⏱️ Ready in under 30 minutes
• 🧼 Easy cleanup : One tray or pan = minimal mess!

Whether you’re making them for yourself, your kids, or guests at a party, these chicken tenders with pork rinds will quickly become a staple in your weekly rotation.

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Ingredients You’ll Need

For the Chicken Tenders:

• 2 boneless, skinless chicken breasts
• 1 large egg
• 1 tbsp water (for egg wash)
• 1 cup crushed pork rinds (plain or seasoned)
• 1/4 cup grated Parmesan cheese (optional)
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste
• Optional: 1–2 tbsp melted butter or avocado oil (for extra crispiness)

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Step-by-Step Instructions

Step 1: Preheat the Oven or Air Fryer

Preheat your oven to 400°F (200°C) if baking or set your air fryer to 375°F (190°C) .

Line a baking sheet with parchment paper or lightly grease it.

Tip: For best results, place a wire rack on the baking sheet to allow air circulation.

Step 2: Prepare the Chicken

Slice the chicken breasts into 1-inch wide strips. Pat dry with paper towels to help them crisp up.

Season each strip with salt and pepper.

Step 3: Set Up Your Breading Station

In three separate bowls:

1. Bowl 1 : Beat the egg with 1 tbsp water to create an egg wash.
2. Bowl 2 : Mix crushed pork rinds with Parmesan (if using), garlic powder, paprika, salt, and pepper.
3. Bowl 3 (Optional): Add melted butter or oil to dip after breading for extra richness.

Step 4: Bread the Chicken Strips

Working one at a time:

• Dip each chicken strip in the egg wash, shaking off excess.
• Then dredge in the pork rind mixture, pressing gently to adhere.
• Optional: Brush with melted butter or avocado oil for deeper color and crunch.

Place breaded tenders on the prepared baking sheet or air fryer basket.

Step 5: Bake or Air Fry

Baking Method:

Bake at 400°F (200°C) for 18–20 minutes , flipping halfway through.

Air Fryer Method:

Air fry at 375°F (190°C) for 8–10 minutes , flipping once at the halfway point.

The tenders are done when golden brown and cooked through (internal temperature of 165°F / 74°C ).

Step 6: Serve and Enjoy!

Serve warm with your favorite dipping sauces like:

• Sugar-free ranch dressing
• Spicy mayo (mayo + hot sauce)
• Keto honey mustard
• Garlic aioli
• BBQ sauce (check for low-carb versions)

Enjoy every crispy, juicy bite of your Chicken Tenders with Pork Rinds !

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Nutritional Information (Per Serving – Makes 4 Servings)

Nutrient	Amount
Calories	~220 kcal
Total Fat	~12 g
Saturated Fat	~3 g
Cholesterol	~60 mg
Sodium	~400 mg
Total Carbs	~3 g
Dietary Fiber	~0 g
Net Carbs	~3 g
Protein	~25 g

Note: Values may vary slightly depending on brand and exact measurements.

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Tips for the Best Chicken Tenders with Pork Rinds

1. Use thick-cut chicken breasts – Prevents drying out during cooking.
2. Don’t skip the egg wash – Helps the pork rinds stick better.
3. Double-dip for extra crunch – Dip in egg wash, then pork rinds, then egg again, and back into pork rinds for a thicker crust.
4. Crush pork rinds finely – Use a food processor or rolling pin for even coating.
5. Let them rest before serving – Keeps juices locked in and enhances crispiness.

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Variations & Customizations

Want to switch things up? Try these tasty variations:

Spicy Cajun Style

Mix cajun seasoning into the pork rind mixture for heat and depth.

Cheesy Chicken Tenders

Add shredded mozzarella or cheddar to the pork rind mixture for extra gooeyness when baked.

Italian Herb Version

Add dried oregano, basil, and rosemary to the pork rind mixture for bold Mediterranean flavor.

Buffalo Chicken Tenders

Toss the finished tenders in buffalo sauce and serve with blue cheese or ranch.

Dipping Sauce Ideas

Try chipotle mayo, garlic aioli, sriracha cream, or homemade keto tartar sauce.

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Frequently Asked Questions (FAQ)

Are pork rinds keto-friendly?

Yes! Plain pork rinds are naturally low in carbs and high in protein—perfect for keto.

Can I use almond flour instead of pork rinds?

You can mix almond flour with pork rinds for a nutty twist, but almond flour alone won’t give the same crunch.

How do I store leftover chicken tenders?

Store cooled tenders in an airtight container in the fridge for up to 4 days . Reheat in the oven or air fryer for best texture.

Can I freeze them?

Yes! Freeze uncooked or cooked tenders in layers with parchment paper between. Reheat from frozen at 350°F (175°C) for 10–12 minutes.

What kind of dipping sauces are keto-approved?

Try:

• Ranch
• Caesar dressing
• Hot honey (mix erythritol with apple cider vinegar and lemon juice)
• Avocado lime crema
• Mayo-based sauces with herbs and spices

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Why This Recipe Works So Well

These Chicken Tenders with Pork Rinds work because of their perfect balance of texture and flavor:

• The pork rinds mimic classic breadcrumbs without the carbs.
• The egg wash ensures a crispy, golden crust that stays crunchy.
• And the chicken remains juicy and tender , thanks to proper thickness and cooking method.

It’s the kind of dish that makes eating low-carb feel indulgent—because it tastes so good.

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Serving Suggestions

Looking for creative ways to serve your keto chicken tenders beyond just a plate? Here are some ideas:

In Lettuce Wraps

Wrap in large butter lettuce leaves with avocado slices and slaw for a handheld option.

Over Greens

Top mixed greens with warm tenders and a drizzle of dressing for a hearty salad.

As Meal Prep

Pack with roasted broccoli, cauliflower rice, or coleslaw for balanced lunches.

With Veggies

Serve with cucumber sticks, bell pepper strips, or zucchini fries for dipping.

At a Party

Cut into bite-sized pieces and arrange on a platter with toothpicks for appetizer-style bites.

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Health Benefits of Key Ingredients

Let’s take a quick look at the health benefits of what makes this dish special:

Chicken Breast

High in lean protein, supports muscle growth and satiety.

Pork Rinds

Low-carb, high-protein snack that provides collagen-building amino acids.

Garlic & Herbs

Natural anti-inflammatories that support immune function and digestion.

Even though these are chicken tenders, they’re packed with nutrients that make them more than just a treat—it’s a smart addition to your keto lifestyle when enjoyed mindfully.

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Final Thoughts: A Must-Try Low-Carb Comfort Food

These Chicken Tenders with Pork Rinds prove that going low-carb doesn’t mean missing out on your favorite comfort foods. With their crispy exterior, juicy interior, and bold seasoning, they’re the kind of dish that turns simple chicken into something magical.

Whether you’re keto, gluten-free, or just someone who loves crispy chicken, these tenders deserve a spot in your kitchen. They’re easy to make, customizable, and loved by kids and adults alike.

So go ahead—whip up a batch, share them with family, or savor them solo. Either way, you’re treating yourself to something truly special.

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