KETO CRISPY BAKED CHICKEN GOUJON TENDERS
Prep time
Cook time
Total time
Effortless perfection! Easy, tasty and crunchy finger food that's actually good for you. A highly customisable recipe that requires just a few staple ingredients.
Author: Antya
Recipe type: Main Courses
Cuisine: Ketogenic. Low Carb. Low Calorie. LCHF. Grain Free. Gluten Free.
Yield: 4
Ingredients
- 350g chicken breast or thigh fillets (boneless and skinless weight)
- 1 small egg
- 1 TBSP full fat créme frâiche (or thick sour cream)
- ½ TBSP Dijon mustard
- ½ TBSP extra virgin olive oil (U.S. option HERE)
- 1.5 tsp fine Himalayan pink salt (U.S. option HERE)
- freshly ground black pepper
- 100g (about ½ cup) keto breadcrumbs (I used 8 slices of my Amazing Protein Loaf, and had 20g left-over crumbs at the end)
- 1 tsp paprika
- 1 tsp dried mixed Italian herbs
Instructions
- whisk egg, créme frâiche and Dijon mustard, and season with a good sprinkle of black pepper and 1 tsp of salt.
- cut chicken into strips and stir them into the mixture.
- mix breadcrumbs, Italian herbs, paprika and ½ tsp of salt, then place in shallow dish.
- pre-heat oven to 200°C fan (220°C static), line a baking tray with non-stick parchment paper and spread olive oil over the paper.
- dip chicken strips into the breadcrumb mix, ensuring they're well coated all over, and place them on the lined baking tray.
- bake for 10 minutes, turn strips over, and bake for another 10 minutes.
- serve with any keto-friendly dip of your choice (see Recipe Notes).
Notes
Home-Made DIP: Combine 75g mayonnaise (U.S. option HERE), ½ tsp Dijon mustard, a squeeze of fresh lemon juice or ½ tsp ACV (U.S. option HERE), a tiny pinch of pure stevia powder (U.S. option HERE), a squirt of tomato paste concentrate, a pinch of fine Himalayan pink salt (U.S. option HERE).
Macros exclude dip and are based on recipe ingredients + breadcrumbs made from Amazing Protein Bread.
See post above for possible substitutions.
The best way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. They are inexpensive and take up very little space. Click HERE for the ones I use. For U.S. option click HERE.
Macros exclude dip and are based on recipe ingredients + breadcrumbs made from Amazing Protein Bread.
See post above for possible substitutions.
The best way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. They are inexpensive and take up very little space. Click HERE for the ones I use. For U.S. option click HERE.
Nutrition
Serving: 1 quarter of recipe Calories: 283 Fat: 15g Net Carbs: 1.2g Protein: 33g
Recipe by at https://staging.queenketo.com/keto-crispy-baked-chicken-goujon-tenders/