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Keto Honey Barbecue Chicken Tenders Recipe

Lunch
Main Dishes
Quick Easy
★★★★☆
4.8/5
(2335 reviews)
By Zylo Nutritionist Team
Keto Honey Barbecue Chicken Tenders
Zylo Recipes

Description

Imagine biting into a juicy chicken tender, the outside boasting a satisfying crispness that gives way to a tender, flavorful interior. These aren't your typical chicken tenders; they're crafted to deliver all the familiar comfort without the added carbs. The magic lies in a simple yet ingenious approach: a light, airy coating made from whipped egg whites.

As they meet the hot oil, the egg whites transform into a delicate, golden crust that mimics the texture of traditional fried batter, offering a delightful crunch with every bite. But the experience doesn't stop there. These delectable tenders are then generously coated in a luscious honey barbecue sauce, a symphony of flavors dancing on your palate.

The sauce strikes the perfect balance, offering a sweet, tangy, and subtly spicy profile that elevates the chicken to a whole new level of deliciousness. It's a flavor combination that's both comforting and exciting, making these tenders a guaranteed crowd-pleaser for both kids and adults alike. These chicken tenders are incredibly versatile, making them perfect for a variety of occasions.

Serve them as a fun and satisfying snack, a quick and easy lunch, or a centerpiece for a flavorful dinner. They're also ideal for meal prepping. Simply store the cooked and cooled tenders in the refrigerator for up to three days, and reheat them in the microwave with the sauce for a convenient and delicious meal anytime.

For a complete and balanced meal, consider pairing these honey barbecue chicken tenders with a variety of healthy and flavorful side dishes. Sautéed vegetables like mushrooms, zucchini, or broccoli offer a vibrant and nutritious complement, while roasted asparagus or a fresh salad provide a lighter alternative. The possibilities are endless, allowing you to create a customized meal that perfectly suits your tastes and preferences.

Whether you're following a specific diet or simply looking for a healthier and more delicious way to enjoy fried chicken, these tenders are sure to become a new family favorite.

Preparation Time

Prep Time
20 min
Cook Time
20 min
Total Time
40 min

Nutrition Information

Per 1 tender serving
C
Calories
180 Kcal
C
Carbs
5 g
Fi
Fiber
1 g
Sugar
3 g
P
Protein
20 g
C
Fats
8 g
Saturated Fats 2 g
Unsaturated Fats 5 g
Cholestrol 70 mg
Sodium 300 mg
Potassium 250 mg
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Ingredients

    1.
    Chicken Breast Boneless Skinless Raw
    Chicken Breast Boneless Skinless Raw
    1 lb
    2.
    Salt
    Salt
    0.25 tsp
    3.
    Black pepper
    Black pepper
    0.25 tsp
    4.
    Paprika
    Paprika
    0.25 tsp
    5.
    Garlic powder
    Garlic powder
    0.25 tsp
    6.
    Egg White Raw
    Egg White Raw
    2 large
    7.
    Avocado oil
    Avocado oil
    2 tbsp
    8.
    Beef broth
    Beef broth
    0.5 cup
    9.
    Tomato paste
    Tomato paste
    2 tbsp
    10.
    Apple cider vinegar
    Apple cider vinegar
    0.5 tsp
    11.
    Liquid Stevia
    Liquid Stevia
    5 drops
    12.
    Worcestershire sauce
    Worcestershire sauce
    1 tsp
    13.
    Liquid Smoke
    Liquid Smoke
    0.25 tsp
    14.
    Brown Sugar Replacement
    Brown Sugar Replacement
    1 tsp
    15.
    Honey
    Honey
    0.5 tsp
    16.
    Paprika
    Paprika
    0.25 tsp
    17.
    Garlic powder
    Garlic powder
    0.25 tsp
    18.
    Onion powder
    Onion powder
    0.25 tsp
    19.
    Chili powder
    Chili powder
    0.25 tsp
    20.
    Cumin, ground
    Cumin, ground
    0.13 tsp
    21.
    Black pepper
    Black pepper
    0.25 tsp
    22.
    Paleo Baking Flour
    Paleo Baking Flour
    2 tsp

Instructions

    1.
    Cut chicken breast into tenders, each one about 2 ½ ounces in weight. Cut off any large pieces of fat, and slice the chicken breast into thinner fillets beforehand, if necessary. To make things easier, you can purchase chicken breast that has already been cut into tenders. Pat the chicken tenders dry with a paper towel and season them with salt, pepper, paprika, and garlic powder.
    2.
    Crack the egg whites into a stand mixer, and whip the egg whites on high speed until they form medium-soft peaks. You want the egg whites to have integrity but be soft enough to adhere to the chicken tenders later. Fill a frying pan with avocado oil 1-inch deep (this will be more than what is listed in the ingredient list). Heat the oil on medium-high heat. When the oil is hot for frying, dip the chicken tenders into the whipped egg whites. Drag the tenders back and forth in the “batter” until they ’re coated, then place the tenders in the hot frying oil.
    3.
    Cook the chicken tenders in the hot frying oil on one side until the egg white batter turns golden brown. Flip the tenders over to cook the other side. Once both sides of the chicken tenders are golden, continue flipping them in the oil 1-2 more times as the outside batter darkens to a deep golden. Use a slotted spoon to transfer the fried chicken tenders to a plate lined with paper towels to drain and cool.
    4.
    Move the pan of frying oil away and turn your attention to the honey barbecue sauce. Combine all the remaining ingredients except for the paleo flour to a pot on the stove. Heat the ingredients until the tomato paste and honey emulsify in the liquid and the pot comes to a boil. Reduce the heat to a simmer and remove about ¼ cup of liquid to a heat-safe dish.
    5.
    Whisk the paleo flour into the removed liquid until it dissolves. Slowly pour the thickened liquid back into the pot, and stir the barbecue sauce together. Let the sauce simmer openly until it reduces to a thickened barbecue sauce. To check for doneness, dip a metal spoon into the sauce. If the sauce leaves a glossy coating on the spoon without dripping off quickly, it’s done. Set the barbecue sauce aside to cool and thicken for 5 minutes.
    6.
    After 5 minutes, add the fried chicken tenders to a large mixing bowl. Pour the barbecue sauce over the chicken, and toss the tenders in the sauce until they’re completely coated. Serve the chicken tenders and honey barbecue sauce warm. Enjoy as yummy finger food or include it with a Keto side dish.