The SECRET to CRUNCHY KETO CHICKEN STRIPS + Keto Chick-Fil-A Sauce

Ingredients

• 1 lb Chicken Tenderloins (Pat dry; can substitute chicken breast strips or thigh strips)
• 1 1/3 cup Pork Rind Crumbs (Ground into fine crumbs; also called pork panko, zero carbs)
• 1/3 cup Almond Flour (Helps the coating adhere; use finely ground)
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• 1/4 tsp Salt
• 1/4 tsp Black Pepper (Freshly ground preferred)
• 1 Egg (Large, room temperature)
• 2 tbsp Water (To thin the egg wash)
• 1 spray Cooking Spray (Use avocado‑oil spray for baking or air‑frying)
• 1/4 cup Mayonnaise (Can use avocado‑oil mayo for extra keto profile)
• 1 tbsp Sugar‑Free Barbecue Sauce
• 1 tbsp Keto Honey (Low‑carb honey substitute (e.g., Swerve syrup))
• 1 tsp Yellow Mustard

Instructions

1. Season the Chicken

   Pat the chicken tenderloins dry with paper towels. Sprinkle both sides with salt and pepper, then set aside.

   Time: PT5M

2. Prepare the Breading Mix

   In a large mixing bowl combine 1 ⅓ cup pork rind crumbs, ⅓ cup almond flour, 1 tsp garlic powder, 1 tsp onion powder, ¼ tsp salt, and ¼ tsp black pepper. Mix until evenly distributed.

   Time: PT5M

3. Make the Egg Wash

   In a small bowl whisk together 1 large egg with 2 tbsp water until slightly frothy.

   Time: PT2M

4. Coat the Chicken

   Working one piece at a time, dip the chicken into the breading mix, press lightly to adhere, then dip into the egg wash, and back into the breading. For ultimate crunch, repeat the egg wash and finish with a quick dip in plain pork rind crumbs only.

   Time: PT10M

5. Preheat Oven (or Air Fryer / Skillet)

   If baking, preheat the oven to 400°F (200°C). If using an air fryer, preheat to 360°F (182°C) for 3 minutes. If pan‑frying, heat a skillet over medium‑high heat and add enough avocado oil to coat the bottom.

   Time: PT5M

   Temperature: 400°F

6. Cook the Chicken Strips

   Arrange coated strips on a parchment‑lined baking sheet, spray lightly with cooking spray, and bake for 15‑20 minutes, flipping halfway through. For air‑frying, spray and cook 10 minutes, shaking the basket at the 5‑minute mark. For skillet‑frying, cook 3‑4 minutes per side, moving the pan gently to splash oil and keep the crust even, until internal temperature reaches 165°F (74°C).

   Time: PT20M

   Temperature: 400°F

7. Prepare the Keto Dipping Sauce

   In a small bowl combine ¼ cup mayonnaise, 1 tbsp sugar‑free barbecue sauce, 1 tbsp keto honey, and 1 tsp yellow mustard. Stir until smooth.

   Time: PT3M

8. Serve

   Plate the hot chicken strips and serve with the keto dipping sauce. Enjoy immediately for maximum crunch.

   Time: PT2M

Nutrition Facts

Calories

80

Protein

8 g

Carbohydrates

1.3 g net

Fat

5 g

Fiber

0.5 g