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

Ingredient Substitutions

• Instead of Chicken Tenderloins: Chicken breast strips, Chicken thigh strips
• Instead of Pork Rind Crumbs: Additional almond flour (increase to 2/3 cup), Grated Parmesan cheese
• Instead of Almond Flour: More pork rind crumbs, Coconut flour (use less, 2 tbsp)
• Instead of Garlic Powder: Fresh minced garlic (1/2 tsp), Garlic salt (reduce added salt)
• Instead of Onion Powder: Finely minced onion (1 tbsp), Shallot powder
• Instead of Salt: Kosher salt, Sea salt
• Instead of Black Pepper: White pepper, Cajun seasoning (increase for heat)
• Instead of Egg: Egg white only, Flax egg (1 tbsp flaxseed + 3 tbsp water)
• Instead of Water: Unsweetened almond milk (2 tbsp)
• Instead of Cooking Spray: Olive oil brushed with brush
• Instead of Mayonnaise: Full‑fat Greek yogurt (1/4 cup), Sour cream (1/4 cup)
• Instead of Sugar‑Free Barbecue Sauce: Low‑carb ketchup (1 tbsp), Homemade sugar‑free BBQ sauce
• Instead of Keto Honey: Allulose syrup, Monk fruit liquid sweetener
• Instead of Yellow Mustard: Dijon mustard (1 tsp), Spicy mustard (1 tsp)

Equipment Needed

• Mixing Bowl
• Small Bowl
• Spatula
• Baking Sheet
• Air Fryer (optional)
• Skillet (optional)
• Tongs
• Measuring Cups and Spoons
• Oven
• Thermometer (optional)

Critical Steps — Do Not Skip

• Season the chicken properly before coating.
• Ensure the breading mix is evenly combined and free of clumps.
• Double dip (bread‑egg‑bread) to create a thick, crunchy crust.
• Cook at the correct temperature until the internal temperature reaches 165°F.

Chef Tips from the Video

• For extra flavor, add a pinch of smoked paprika or dried herbs to the breading mix.
• Use a fine‑mesh sieve to sift the almond flour and pork rind crumbs for a uniform coating.
• If you like extra heat, mix ¼ tsp cayenne pepper into the breading.

Troubleshooting

Storage

Refrigerator: Store cooked strips in an airtight container for up to 4 days.

Freezer: Freeze in a single layer on a tray, then transfer to a zip‑top bag; lasts 1‑2 months. Reheat in oven to retain crispness.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Coat the chicken strips, place on a parchment sheet, and refrigerate up to 12 hours before cooking.
• The dipping sauce can be prepared 2 days in advance; keep refrigerated and stir before serving.
• If freezing, freeze the coated (uncooked) strips on a tray first, then bag; bake from frozen, adding 5‑7 minutes to cooking time.

Frequently Asked Questions