Keto Honey Barbecue Chicken Tenders

Name: Keto Honey Barbecue Chicken Tenders
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 6
Cuisine: keto
Ingredients: Chicken Breast Boneless Skinless Raw; Salt; Black pepper; Paprika; Garlic powder; Egg White Raw; Avocado oil; Beef broth; Tomato paste; Apple cider vinegar; Liquid Stevia; Worcestershire sauce; Liquid Smoke; Brown Sugar Replacement; Honey; Paprika; Garlic powder; Onion powder; Chili powder; Cumin, ground; Black pepper; Paleo Baking Flour

876 ratings

Keto Honey Barbecue Chicken Tenders dish

Prepare Time 20 minutes

Cook Time 20 minutes

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.

How to make Keto Honey Barbecue Chicken Tenders

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.
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.
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.
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.
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.
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.

Ingredients of Keto Honey Barbecue Chicken Tenders

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

Keto Honey Barbecue Chicken Tenders nutrients

caloriesKCal: 142.166 caloriesKJ: 594.821 totalCarbs: 3.403 diabetesCarbsADA: 3.403 netCarbs: 2.181 diabetesCarbs: 2.533 fiber: 0.519 starch: 0.286 sugar: 1.444 addedSugar: 0.652 sugarAlcohols: 0.702 protein: 17.423 fat: 7.034 transFat: 0 monousatFat: 3.733 polyunsatFat: 0.946 omega3Fat: 0.041 omega6Fat: 0.614 saturatedFat: 0.968 cholesterol: 48.383 vitaminA: 21.065 vitaminC: 1.463 vitaminD: 0.038 vitaminE: 1.08 vitaminK: 5.369 vitaminB1: 0.062 vitaminB2: 0.163 vitaminB3: 6.057 vitaminB5: 0.028 vitaminB6: 0.604 vitaminB12: 0.175 potassium: 384.071 magnesium: 24.561 calcium: 12.009 iron: 0.706 zinc: 0.55 copper: 0.054 phosphorus: 163.355 sodium: 306.689 selenium: 22.788 folate: 8.366 choline: 3.038 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.056 conjugatedLinoleicAcid: 0 phyticAcid: 8.659 xylitol: 0 isomalt: 0 sorbitol: 0.003 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.002 inositol: 0.004 mannitol: 0.028

Frequently Asked Questions

Is it safe to stay on a keto diet long-term?

Many people follow a keto diet long-term without issues. However, it's important to ensure a well-balanced and varied diet to meet all nutritional needs.

Are there specific cooking oils recommended for keto recipes?

Yes, oils like olive oil, avocado oil, and coconut oil are popular choices for cooking on a keto diet due to their healthy fat profiles and low carb content.

Can I drink alcohol on a keto diet?

Alcohol can be consumed in moderation on a keto diet, but keep in mind that some alcoholic beverages are high in carbs. Stick to options like dry wines or spirits with low-carb mixers.

How can I handle social pressure while on a keto diet?

Educate others about your dietary choices, politely decline foods that don't align with your goals, and focus on the positive changes you're experiencing.

Is counting macros necessary on a keto diet?

Counting macros (carbs, fats, and proteins) can be helpful to ensure you're staying within your desired keto ratios. However, some people find success without strict tracking.