Air Fryer Chicken Tenders with Cauliflower Mac and Cheese | Keto Fried Chicken

Air Fryer Chicken Tenders
These low carb and keto air fryer chicken tenders use crushed pork rinds to make a super flavorful and crispy crust. The best keto fried chicken!

Printable Recipe Link:

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6

6 Chicken tenders
1 Cup Crushed pork rinds (My favorite brand on Amazon (affiliate link)
1 teaspoon Salt
1 teaspoon Smoked paprika
1/2 teaspoon Garlic powder
1/2 teaspoon Onion powder
2 Eggs, beaten

Air Fryer (My favorite brand on Amazon (affiliate link)
Meat Thermometer (My favorite brand on Amazon (affiliate link)

In a shallow bowl, mix the crushed pork rinds with the seasonings. In a separate shallow bowl, add in the beaten eggs. One at a time, coat the chicken tenders in the egg, then in the pork rind mixture. Place the breaded chicken tenders in the air fryer.
Set the air fryer at 400F for 10 minutes and flip half way through. Chicken Tenders are done when an internal temperature thermometer reads 165F.

Serving: 1tender | Calories: 226kcal | Carbohydrates: 0g | Protein: 35g | Fat: 9g | Saturated Fat: 2g | Fiber: 0g


Cauliflower Mac and Cheese
This creamy low carb and keto Cauliflower Mac and Cheese is topped with more cheese and bacon. How could that be bad? I give multiple cooking methods for the cauliflower including boiling, Instant Pot, and roasting. I also share a trick to getting the cheesiest cauliflower possible!
9 Net Carbs

Printable Recipe Link:

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 Servings

1 Large head of cauliflower or 2 12 ounce bags frozen cauliflower steamed in the bag
1/2 tbsp salt
2 oz Cream cheese
1/3 cup Heavy Cream
1/2 Tbsp Mustard Powder (More if desired)
1 Cup Mild Cheddar Cheese
8 Slices Bacon, diced and cooked until crisp
Salt to taste

Cut your cauliflower florets from the stem. You want to make each floret small, no bigger than 1 inch in diameter.
Add the florets to a medium saucepan with 1/2 tbsp of salt. Add enough water to come half way up the cauliflower
Cover the pot and bring to a boil, reduce to low and simmer until cauliflower is just tender, about 5 minutes
Drain cauliflower and keep it draining for at least 5 minutes
For the cheese sauce, in a small saucepan, melt the cream cheese with the heavy cream over medium low heat, add 1 cup of shredded cheddar cheese and whisk until melted. Add in the mustard powder and season with salt and pepper to taste. If the sauce is too thick add a little more heavy cream.
In a medium bowl, add cauliflower and bacon, pour cheese sauce on top and stir to combine
Salt to taste
Garnish with extra cheese and bacon.

Make the florets small so the cheese sauce coats every nook and cranny.
I put 1/2 tbsp of mustard powder in the recipe but I added 1 tbsp to my own dish. It gave it a nice kick!
Here is my tutorial for cooking bacon in the oven.

Calories: 375kcal | Carbohydrates: 13g | Protein: 19g | Fat: 30g | Saturated Fat: 14g | Fiber: 4g | Sugar: 5g

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