Garlic Parmesan Chicken Tenders
Crispy baked chicken tenders in a pork rind and parmesan crust. No breadcrumbs, 2 g carbs and 36 g protein per serving.
- prep
- 15 min
- cook
- 20 min
- total
- 35 min
- serves
- 4
- level
- easy
Per serving: 280 kcal · 36 g protein · 8 g fat · 2 g net carbs
Crushed pork rinds and parmesan stand in for breadcrumbs here, so the crust bakes up crisp and salty without the carbs. Garlic, oregano and basil season the coating.
The egg wash does the gluing. Dry the chicken well first, coat it properly, and the crust stays put through baking and flipping.
method
Preheat the oven to 400°F (204°C).
Crush the pork rinds into fine crumbs. Mix them with the parmesan, garlic powder, oregano, basil, salt and pepper, and transfer to a shallow dish.
Whisk the eggs, cream, mustard powder and garlic powder together in another shallow dish.
Pat the chicken tenders dry.
Dip each tender in the egg wash, then coat it thoroughly in the pork rind mixture.
Place the tenders on a lined baking sheet and spray them lightly with olive oil.
Bake for 15 to 20 minutes, flipping halfway through, until golden and the internal temperature reaches 165°F.
Rest for 5 minutes, garnish with fresh parsley and serve, with sugar-free marinara if you like.
chef's tips
- Double-coat the tenders for extra crunch.
- Do not overbake them. Tenderloins are thin and dry out fast.
- Store leftovers in an airtight container and reheat in the oven so the crust crisps back up.