Keto Crispy Baked Chicken Goujon Tenders. 1.2g net carbs per serving (not each)!
Crunchy outside. Moist and succulent inside. With a REAL BREADCRUMBS coating.
Chicken tenders, fingers, goujons, or strips, can be found pretty much in any fast-food outlet. But even the ones that taste amazing are generally poor-quality meat, encased with rubbish ingredients and deep-fried in unhealthy oil. So why not prepare your own?
You can use chicken breast or thigh meat. Or even turkey. You get to decide what you eat. Mild-flavoured or ferociously hot – the choice is yours. And they’ll be 100% how you like them, 100% keto and 100% good for you.
Why Keto Crispy Baked Chicken Goujon Tenders are Much Better than a Fried Alternative
If ever there is a choice between deep-fried and baked, I’ll always opt for the latter. Why? It’s a no-brainer. No mess from splattering hot oil. The kitchen doesn’t smell greasy. Your cooker hood filter stays clean for longer. It’s better for your pockets because proper deep-frying requires a lot of oil. It’s kinder on your digestive system.
Deep-frying isn’t healthy – not even with ‘good’ oils, because heating them to high temperatures makes them release carcinogenic toxins. And when it comes to disposing of used cooking oil, you need to consider environmental issues – pouring it down the drains is not a sensible option.
It is fair to say that not every food turns out well if baked rather than deep-fried. But my Keto Crispy Baked Chicken Goujon Tenders definitely do.
How to Make Keto Crispy Baked Chicken Goujon Tenders
Just a few staple ingredients is all you need. Mix wet ingredients. Coat the meat. Cover it in breadcrumbs. Finally, bake and relax. Or prepare a tasty home-made dipwhile you wait for the oven to do the work.
Bonus Recipe: Delicious Home-Made Dip.
Don’t have a ready-made dip for these gorgeous Keto Crispy Baked Chicken Goujon Tenders? It takes seconds to make your own. Scroll to the recipe and find out how.
Créme frâiche is very common in Europe, but if you can’t find it where you live, swap it for thick soured cream.
I like Dijon mustard, but any other type will do.
Spicy food isn’t for me, hence the recipe is designed to deliver mild-tasting chicken tenders. There is nothing to stop you adding chilli powder, cayenne pepper, chopped fresh chillies, or anything else that will give you the heat level you desire.
Whether you go for breast or thigh meat, why not try turkey, instead of chicken? You might be pleasantly surprised.
As for the breadcrumb coating, you can use my Amazing Protein Bread Loaf, or any other keto/low-carb bread. Pork scratchings, blitzed in a food processor until they resemble breadcrumbs, will also work – although the end result will have a completely different flavour, and be a bit greasy. You can even add some Parmesan cheese for extra flavour and… cheesiness. Do remember, though, that pork scratchings and/or cheese will greatly increase the calories.
How to Make Keto Breadcrumbs
The crispy coating on my chicken tenders is delicious, healthy, low-calorie and low-carb. But how?
To make breadcrumbs, slice the bread and cut it into cubes. Toast (broil) the bread cubes, then put them in your food processor. A few short bursts will turn them to perfect breadcrumbs (don’t over do it – you want coarse crumbs, as they will create extra crunch). Transfer them to an oven tray and bake on a low setting (about 140°C fan or 120°C static) for about 20 minutes, until all moisture has evaporated and the crumbs feel dry and crispy to the touch.
Once cooled, transfer your breadcrumbs to a jam jar (mason jar) or similar glass canister, tighten the lid and store in your cupboard. They’ll last for months.
These Keto Crispy Baked Chicken Goujon Tenders are crunchy and full of flavour. Just like they should be. Because life is too short for boring, tasteless food.
- Yield: 4
- Serving: 1 quarter of recipe
- Calories: 283
- Fat: 15g
- Net Carbs: 1.2g
- Protein: 33g
- 350g chicken breast or thigh fillets (boneless and skinless weight)
- 1 small egg
- 1 TBSP full fat créme frâiche (or thick sour cream)
- ½ TBSP Dijon mustard
- ½ TBSP extra virgin olive oil (U.S. option HERE)
- 1.5 tsp fine Himalayan pink salt (U.S. option HERE)
- freshly ground black pepper
- 100g (about ½ cup) keto breadcrumbs (I used 8 slices of my Amazing Protein Loaf, and had 20g left-over crumbs at the end)
- 1 tsp paprika
- 1 tsp dried mixed Italian herbs
- whisk egg, créme frâiche and Dijon mustard, and season with a good sprinkle of black pepper and 1 tsp of salt.
- cut chicken into strips and stir them into the mixture.
- mix breadcrumbs, Italian herbs, paprika and ½ tsp of salt, then place in shallow dish.
- pre-heat oven to 200°C fan (220°C static), line a baking tray with non-stick parchment paper and spread olive oil over the paper.
- dip chicken strips into the breadcrumb mix, ensuring they're well coated all over, and place them on the lined baking tray.
- bake for 10 minutes, turn strips over, and bake for another 10 minutes.
- serve with any keto-friendly dip of your choice (see Recipe Notes).
Macros exclude dip and are based on recipe ingredients + breadcrumbs made from Amazing Protein Bread.
See post above for possible substitutions.
The best way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. They are inexpensive and take up very little space. Click HERE for the ones I use. For U.S. option click HERE.
Your feedback matters to me! Please leave a comment below. If you try this recipe, you’ll make my day by sharing a photo on social media with the hashtag #queenketo. Thank you! 🙂
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