Keto baked chicken strips
Enjoy nutritious and savory baked chicken strips – keto-friendly and gluten-free. Using just 4 main ingredients, a mix of spices, and under 30 minutes, this recipe features step-by-step instructions, 7 keto dressing options, and 17 side dish ideas.
Table of Contents
Why you will love this recipe
Here are some reasons to love this recipe of homemade baked chicken strips:
- Keto-friendly, 3.7 g of net carbs
- High in protein, 33. 5 g
- Gluten-free, dairy-free
- Savory, spicy, and salty
- Delicious and nutritious
- Healthy substitution for classic KFC strips
- Quick and easy-to-make
Health benefits of the recipe
Let’s explore the health benefits of the ingredients in this recipe.
First and foremost, chicken breast, the main ingredient, is an excellent source of lean protein. It contains essential amino acids, vitamins (such as B vitamins), and minerals (like phosphorus and selenium).
Moving on to almond flour – rich in healthy monounsaturated fats, it plays a role in enhancing heart health by lowering bad cholesterol levels. Almond flour also offers vitamin E, magnesium, and fiber, contributing to improved heart health, digestion, and overall well-being.
Lastly, we have eggs – an excellent source of high-quality protein. Eggs provide all nine essential amino acids necessary for the body. They are also packed with various vitamins and minerals, including vitamin B12, vitamin D, selenium, and choline, a crucial element for brain health and development.
KFC chicken strips vs homemade chicken strips
Next, let’s take a look at the nutritional value of these two dishes:
KFC chicken strips (140 g) | Homemade chicken strips (140-150 g) | |
| Calories | 384 | 340 |
| Total carbohydrate | 19 | 6.7 |
| Dietary fiber | 2 | 3 |
| Total sugars | 0 | 0.7 |
| Net carbs | 17 | 3.7 |
| Protein | 28 | 33.5 |
| Total fat | 22 | 19.3 |
| Saturated fat | 4 | 2.1 |
| Cholesterol | 71 | 185 |
| Sodium | 1327 | 627 |
As we can see, KFC strips are high in carbs, so it is not an option for a keto diet.
Moreover, Eating KFC chicken strips, especially the breaded and fried versions, can have potentially negative effects on health, particularly if consumed in excess or as a regular part of your diet.
Here are some considerations:
- the frying process leads to high calorie and unhealthy fat content, which can contribute to weight gain and an increased risk of heart disease;
- the breading’s carbohydrate content might affect blood sugar levels, potentially challenging keto diet goals;
- elevated sodium levels could contribute to higher blood pressure and cardiovascular concerns, especially with frequent consumption;
- some people may experience digestive discomforts, such as indigestion and heartburn;
- they might also include additives, preservatives, and artificial flavorings.
So, it is always better to choose healthier options and ideally cook at home whenever possible.
Difference between chicken tenders and chicken strips
There are a lot of recipes for chicken tenders and chicken strips, but what’s the difference between them?
Chicken strips and chicken tenders are both breaded and fried chicken dishes. The difference is that chicken strips are made from chicken breast and chicken tenders are a specific part of the chicken breast, a small narrow strip of meat attached to the chicken breast.
For more information, check out these articles:
article 1
After all, you can use either chicken breast or chicken tenders for this recipe.
How to make keto baked chicken strips?
Ingredients
You will need only 4 main ingredients and some spices to make baked chicken tenders, including:
2-3 chicken breasts (about 350-400 g/12-14 oz) or a package of chicken tenders
100 g (1 cup) almond flour
2 eggs
1 tsp. salt or to taste
1 tsp. garlic powder
1 1/2 tsp. paprika
1 tsp. Italian seasoning
½ tsp. black pepper or to taste
1/2 tbsp. olive oil or melted butter
Equipment
Knife and cutting board to cut the chicken breast
Medium bowl to beat the eggs
Shallow plate to bread the chicken strips
Large baking sheet to bake the chicken strips
Parchment paper or silicone mat to prevent sticking
Instant thermometer to check the internal temperature of the chicken (optional)
Step-by-step instructions
- First, remove the chicken from the fridge and let it sit on the countertop for 15 minutes.
- Pat the chicken with a paper towel to remove excess moisture.
- Preheat the oven to 200 degrees C (400 F).
- Begin by cutting the chicken breast into thin strips or slices.
- In a shallow plate, place almond flour, spices, and salt, then mix until well combined.
- In a deep bowl, whisk the eggs thoroughly.
6. Dip the chicken strips into the bowl of whisked eggs, ensuring they are fully coated, and then cover them with the almond flour mixture.
7. Next, place the coated chicken strips onto a baking sheet lined with parchment paper or a silicone mat. For an extra crunch, drizzle a small amount of olive oil or melted butter over them.
8. Bake the chicken strips in the preheated oven for 15-20 minutes or until the internal temperature reaches 69-71 degrees C (157-159 F). Read more about internal temperature here.
Keto dipping sauces for chicken strips
While the chicken strips are in the oven, prepare a delicious keto sauce to dip them in, here are some ideas:
- Tomato sauce
- Tomato sauce mixed with yogurt or sour cream (1:1)
- Mayonnaise mixed with sour cream or yogurt (1:2)
- Ranch dressing
- BBQ sauce
- Blue cheese dressing
- Thousand Island dressing
Keto side dishes for chicken tenders
Now, the last part is to find a perfect side dish that would complement baked chicken strips. I collected plenty of options that you could choose from, whether cold or hot!
COLD keto side dishes:
Italian salad with tomatoes and cucumbers
HOT keto side dishes:
Some steamed vegetables like broccoli, cauliflower, and others
How to store baked chicken tenders?
Before storing the chicken strips, allow them to cool down to room temperature and ensure that all the sauce is removed, as it can make them mushy.
To store: Place the chicken strips in an airtight container in the fridge and store them for up to 3 days.
To freeze: Lay the baked chicken strips on a plain, sturdy surface and allow them to freeze completely. Then, transfer them to a freezer-safe bag or container.
How to reheat baked chicken strips?
Avoid Microwave: Avoid using the microwave, as it can result in a soggy coating.
In the Oven:
- Remove the chicken strips from the fridge and let them sit at room temperature for 10-15 minutes.
- Preheat the oven to 200 degrees C (400 F).
- Place the chicken strips on a baking sheet and bake for 10 minutes.
- Serve while hot.
In the Air Fryer:
- Allow the chicken strips to sit at room temperature for 10-15 minutes after taking them out of the fridge.
- Set the air fryer temperature to 190 degrees C (375 F).
- Arrange the chicken strips in a single layer in the basket.
- Air-fry for 4-5 minutes.
- Serve immediately.
Nutritional value
Total carbohydrate 6.7 g
Dietary fiber 3 g
Total sugars 0.7 g
Net carbs 3.7 g
Protein 33.5 g
Total fat 19.3 g
Saturated fat 2.1 g
Cholesterol 185 mg
Sodium 627 mg
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
Try these savory keto recipes next:
Baked chicken strips
Enjoy nutritious and savory baked chicken strips – keto-friendly, gluten-free, and high in protein, quick and easy to make dinner. Discover 7 dipping sauces and 17 side dishes ideas in the post!
Ingredients
- 2-3 chicken breasts (about 350-400 g/12-14 oz) or chicken tenders
- 100 g (1 cup) almond flour
- 2 eggs
- 1/2 tbsp. olive oil or melted butter
Spices
- 1 tsp. salt or to taste
- 1 1/2 tsp. paprika
- 1 tsp. garlic powder
- 1 tsp. Italian seasoning
- ½ tsp. black pepper or to taste
Instructions
- First, remove the chicken from the fridge and let it sit on the countertop for 15 minutes.
- Pat the chicken with a paper towel to remove excess moisture.
- Preheat the oven to 200 degrees C (400 F).
- Begin by cutting the chicken breast into thin strips or slices.
- In a shallow plate, place almond flour, spices, and salt, then mix until well combined.
- In a deep bowl, whisk the eggs thoroughly.
- Dip the chicken strips into the bowl of whisked eggs, ensuring they are fully coated, and then cover them with the almond flour mixture.
- Next, place the coated chicken strips onto a baking sheet lined with parchment paper or a silicone mat. For an extra crunch, drizzle a small amount of olive oil over them.
- Bake the chicken strips in the preheated oven for 15-20 minutes or until the internal temperature reaches 69-71 degrees C (157-159 F).