Crispy Oven-baked “Breaded” Tenders

Keto. Low-carb. Gluten-free. Delicious.


I need to ask...

Have you ever tried something so crispy outside and still very juicy inside? If you answered yes, was it something you could call "healthy food"?


No! That fried chicken you buy is definitely not healthy. Is fully breaded with carbs, carbs, and more carbs! (Delicious... but not healthy.)

What if I tell you you can enjoy that crispiness... the tenderness... the juiciness without sacrificing your diet, your lifestyle and your health? Not kidding!

A few weeks ago, I was craving some fried chicken. I am not joking when I tell you I was thinking of "breading" my chicken with almond flour, but then a sense of Deja Vu came to me. Somewhere online -long months ago- I have seen something about "breading" with pork rinds. Seriously! I tried looking for that source to add the link here,... (that made me notice I have to delete my computer's history every once in a while or I'll end up scrolling months and months of searches, pages, posts, news, bills,...) I thought I have at least pinned it... but I just couldn't find it. Sad, because that awesome person who put the pork rind "breading" in my mind needs to be declared a hero! Most probably a heroine!

Anyway, I'll keep looking and if I find him or her, I'll add the source to this post!

So, back to fried chicken! I was hungry and obsessed with fried chicken, and I had just returned from grocery shopping and errands. Luckily, I had bought a few pork rinds bags, as usual.

Let me guide you through the easy process.

Keto chicken tenders.

This is so easy to prepare.

  • Step 1: Just put the pork rinds in a big ziplock bag and crush it to dust!

  • Step 2: Cut the chicken into strips. You can substitute the chicken thighs for breast strips if you want.

  • Step 3: Season the chicken with spices. I prefer Sazonador Total, garlic, onion, paprika and black pepper.

  • Step 4: Put the mayo on a plate. Dip the chicken in it. Instead of dipping, you can lightly brush the chicken with mayo.

  • Step 5: Pour the grounded pork rinds in a plate. Lightly, cover the chicken with it.

  • Step 6: Place the "breaded" chicken on a baking tray.

  • Step 7: Bake for 20-45 minutes! The baking time will depend on the pounds of chicken tenders you're baking.

  • Step 8: Enjoy with your favorite dipping sauce!

What do you think? Isn't this perfect for a family gathering or watching Saturday UFC fights? Or what about an afternoon party? You can certainly accompany these delicious tenders with a yummy and garlicky cauliflower smash!

If you're more into fried chicken, instead of tenders, simply use bone-in chicken thighs or drumsticks.

Our preferred dipping sauce is what we -Boricuas- call "Mayo-ketchup", also infamously known as "Pink Sauce". Not the store-bought version but the homemade delicious one! Here, at my home, my kids prepare it while the chicken tenders are in the oven.

Homemade Mayo-ketchup Dipping Sauce:

2 tbsp. full-fat mayonnaise

2 tbsp. No sugar added Ketchup

1 tsp. minced garlic

1/4 tsp. powdered onion

1/4 tsp. Italian dressing (or vinegar if that's what you have on hand)

1/4 tsp. parsley

Mix it all together and refrigerate until dinner time!

I hope you like this recipe! Leave me a comment! If you decide to make this recipe, share a photo on my Instagram!

**** Let me know if you like the new aspect of my recipes!!

Here's a quick video tutorial!

Lots of love,


Empowered Curvy


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