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prep time
20 min
cook time
20 min
ready time
40 min
Keto Honey Barbecue Chicken Tenders
You’ll never crave a drive-thru fried chicken tender ever again, and you’ll never have to! Everyone on the Keto diet will love these fried chicken tenders that have the classic crispy outside without using any flour. The secret ingredient to this recipe is egg whites! Whipped egg whites fry in oil just like a typical frying batter does, but without any of the carbohydrates. These chicken tenders are tossed in a Keto honey barbecue sauce. The sauce has the perfect balance of sweetness, tanginess, and just a little heat. Your kids will love to eat these chicken fingers with their actual fingers, and you’ll love using them in your Keto meal prep. Store the cooled Keto chicken tenders in an airtight container in your refrigerator for up to 3 days. Simply microwave them with the sauce on to reheat for eating.
Important Note About The Frying Oil
Please note that in Step 2 of the recipe, you’re directed to use more frying oil than what is listed in the ingredients. In order to fry the chicken tenders, you’ll need to fill a pan with oil. However, not all this oil is consumed. Only the approximate amount of oil that is actually consumed by you is what’s listed in the recipe ingredients. This way, your macros are properly calculated when you add the recipe to your food log.
Keto Side Dishes To Include
If you’re looking for a healthy Keto side dish to pair with your honey barbecue chicken tenders, Carb Manager has seemingly endless options. For classic french fries, check out the Carb Manager Parmesan Zucchini Fries, Keto Air Fryer Acorn Squash French Fries, or Paleo Air Fryer Fries recipes. A healthier side dish may be sauteed vegetables, such as mushrooms, zucchini, or broccoli.
Jessica L.
Net Carbs
2.2 g
Fiber
0.5 g
Total Carbs
3.4 g
Protein
17.4 g
Fats
7 g
142 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Chicken Breast Boneless Skinless Raw
1 lb
Salt
0.25 tsp
Black pepper
0.25 tsp
Paprika
0.25 tsp
Garlic powder
0.25 tsp
Egg White Raw
2 large
Avocado oil
2 tbsp
Beef broth
0.5 cup
Tomato paste
2 tbsp
Apple cider vinegar
0.5 tsp
Liquid Stevia
5 drops
Worcestershire sauce
1 tsp
Liquid Smoke
0.25 tsp
Brown Sugar Replacement
1 tsp
Honey
0.5 tsp
Paprika
0.25 tsp
Garlic powder
0.25 tsp
Onion powder
0.25 tsp
Chili powder
0.25 tsp
Cumin, ground
0.13 tsp
Black pepper
0.25 tsp
Paleo Baking Flour
2 tsp
Recipe Steps
steps 6
40 min
Step 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.Step 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.Step 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.Step 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.Step 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.Step 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.
