I love chicken, especially fried, but can't have that on Keto.  The best part about these tenders is they are juicy, tender and baked.  Using the pork rinds really gives them that crunch that will make your taste buds feel like you're eating fried chicken!  

The other great thing about these is the recipe is quick and simple with virtually no mess!  Being baked takes the mess away compared to using a deep fryer or a pan full of grease.



·         500 g chicken tenderloins or chicken breast sliced lengthwise into 2/3" / 1.5cm thick slices

·         1/2 cup sour cream

·         1 tablespoon white wine vinegar

·         1 teaspoon poultry seasoning

·         2 cloves garlic ran through a press

·         1/4 teaspoon freshly ground black pepper

·         kosher salt to taste


·         1/2-1 cup almond flour as needed (or more pork rinds for a nut-free version)

·         1 egg lightly beaten

·         1 tablespoon sour cream

·         90 g baked pork rinds

·         25 g Parmesan cheese finely grated

·         1 1/2 teaspoons paprika

·         1 teaspoon oregano

·         1/2 teaspoon garlic powder

·         1/4 teaspoon onion powder

·         1/4 teaspoon freshly ground black pepper

·         pinch cayenne pepper

·         kosher salt to taste


1.       Rinse and pat dry your chicken pieces. Set aside.

2.       In a large bowl suitable for marinating, mix the sour cream, vinegar, poultry seasoning, garlic, freshly ground black pepper and season to taste. Add in the chicken, cover with cling film and marinate in the fridge for at least two hours (though preferably overnight!).

3.       Preheat oven to 425°F/220°C. Line a rimmed baking tray with aluminum foil and place a rack over it. Brush with olive oil or cooking oil of choice.

4.       You will need three bowls for the three coatings. In bowl 1, place your almond flour (or more crushed pork rinds). In bowl 2, whisk your egg with sour cream. And in bowl 3, mix thoroughly together the crushed pork rinds, Parmesan cheese, paprika, oregano, garlic powder, onion powder, freshly ground black pepper, cayenne and season to taste with salt (will vary quite a bit depending on the saltiness of your pork rinds).

5.       Dip your chicken pieces one at a time in the almond flour, followed by the egg, followed by the pork rinds mixture. Place in the prepared baking tray.

6.       Roast your chicken for 25-30 minutes until fully cooked (i.e. no longer pink and the juices run clear).  Serve right away (though they're also surprisingly good cold too!).

Perfect for parties or sports!