Keto-rific Chicken Tenders

Lately, I’ve been experimenting with the ketogenic lifestyle for brain health purposes. The husband wanted to lose some Christmas weight, so having him on board has helped me to dive in and try new recipes. We typically eat Paleoish and Ketoish at our house anyway, just because we feel good on whole food, but going completely grain free and refined sugar free (and alcohol free) has taken things to the next level.

Spoiler alert – 3 weeks in and we feel amazing. Both of us are sleeping like rocks. I’m full and fueled throughout my day, and my mood is leveled. Now, this all could have to do with a new adaptogenic herb-based product we’re taking, but I think the nutritional changes affect soooo much!

I found this recipe for chicken tenders in the book Keto Quick Start, available here. I followed the instructions completely except chose to use ghee to cook the tenders in, and it was a perfect addition! The flavor on these tenders are crispy on the outside and juicy on the inside. They weren’t dry at all, like some chicken tenders I’ve tried in the past. If coconut is a problem for you, you could probably bread them in almond flour and they’d still be tasty. But man, that flaked coconut fried in ghee left over on the pan is just mouthwatering!

All 5 family members loved them and ate them up. Do you know how tricky that can be???



1/4 cup ghee (or grass-fed butter or coconut oil or avocado oil)

1 1/2 cups unsweetened shredded coconut

2 tablespoons coconut flour

1/2 tablespoon garlic powder

1/2 tablespoon pink Himalayan sea salt

1/2 tablespoon pepper

2 teaspoons paprika

2 eggs

2 pounds chicken tenders (or slice boneless skinless breasts into strips)



1. Preheat oven to 375°. Line a baking sheet with foil, then place a wire baking rack on top and set aside.

2. Place a large sauté pan on medium heat. Use enough ghee to coat the bottom of the pan and get it completely melted and hot

3. Create a breading station (I use two round cake pans). In one bowl, whisk the eggs. In the other, mix the coconut flour and flakes and spices.

4. Dip a piece of chicken in the egg, then in the flour mixture to coat completely.

5. Place in hot pan and cook 3-4 minutes on each side and transfer to wire rack. Start working in batches until all tenders are lightly browned and on the rack. I promise it’ll go faster than you think!

6. Put in oven for 15 minutes and be sure to check the inside of the thickest one to make sure they’re cooked through.

7. Serve on top of greens for a salad (they’re wonderful with a homemade balsamic/oil/Dijon dressing), or with other colorful veggies on the side. Sweet potato fries would be tasty as well!


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