Keto Grilled Chicken Tenders

Keto Grilled Chicken Tenders are a tasty and easy meal that is ideal for a low-carb lifestyle. Marinate these succulent chicken strips in olive oil, lemon juice, garlic, and herbs before being expertly grilled for a smoky, savory flavor. This dish is full of protein. This recipe is adaptable and goes well with a variety of keto-friendly sides, such as zucchini noodles, cauliflower rice, or roasted veggies. You may also slice these Keto Grilled Chicken Tenders to use in salads, sandwiches, or lettuce cups for a lighter, still satisfying option.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• No of calories: 210 kcal
• Preparation duration: Ten minutes.
• Cuisine: American
• Portion size: 4 oz.
• Cooking time: Twelve minutes.
• Overall time: 22 minutes
• Course: Dinner
• Diet: Keto, Low-Carb, Gluten-Free
• Portion: 4

EQUIPMENT:

• Meat thermometer
• Grill
• Tongs
• Dish

INGREDIENTS:

• 1 lb. chicken tenders
• ½ teaspoon black pepper
• 2 tbsp. olive oil
• One tsp. salt
• 1 tablespoon lemon juice
• One tsp. dried oregano
• 1 teaspoon smoked paprika
• Two garlic pieces
• One tsp. onion powder

INGREDIENT NOTES:

CHICKEN TENDERS:

• Lean and tender, chicken tenders cook quickly and maintain their juicy texture when grilled. Pat them dry before marinating to improve the flavor retention. They are ideal for the ketogenic diet because they are naturally low in carbohydrates and high in protein.

OLIVE OIL:

• Olive oil keeps the chicken moist during cooking and adds healthy fats. Additionally, it makes the spices stick to the meat. You can substitute avocado oil for it if you want a higher smoke point.

LEMON JUICE:

• The bright, acidic flavor of lemon juice counterbalances the oil’s richness. Additionally, it makes the chicken moist by slightly tenderizing it. Lime juice is as effective if desired.

GARLIC:

• Smoky spices go well with the robust, savory depth of flavor that garlic adds. Garlic tastes finest when it is freshly minced. Use garlic powder in its place for convenience.

SMOKED PAPRIKA:

• Smoked paprika offers a warm, smoky flavor without adding additional carbohydrates or sugar. It naturally improves the flavor of the grilled food. You can use regular paprika if you like a softer taste.

ONION POWDER:

• Onion powder balances the paprika and garlic and adds a hint of sweetness. It enhances the taste without becoming overbearing. A little goes a long way in marinades.

BLACK PEPPER:

• All of the other ingredients benefit from the subtle heat that black pepper adds. It adds a little spiciness to the chicken and balances the marinade. Adapt to your personal preferences.

SALT:

• The addition of salt enhances the natural flavor of the chicken, which is necessary for seasoning. Additionally, it extracts moisture to improve sear.

OREGANO:

• Lemon and garlic go very well with the earthy, herbaceous aroma that dried oregano gives. It adds a Mediterranean flavor to the chicken. You can use basil or thyme instead for variation.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Stir the lemon juice, paprika powder, olive oil, salt, onion powder, black pepper, oregano, and garlic in the dish.
2. Add the chicken to the dish and toss to coat them.
3. Leave the coated chicken for thirty minutes to get marinated.
4. Warm the grill pan on moderate to high heat.
5. Add the chicken tenders to the grill and cook for five to six minutes on all surfaces.
6. Place the Keto Grilled Chicken Tenders on the plate and serve.

SERVING SUGGESTIONS:

SIDES:

• Cauliflower Mash
• Zucchini Noodles
• Grilled Asparagus
• Cauliflower Rice

SALADS:

• Avocado Cucumber Salad
• Greek Salad with Feta
• Spinach and Arugula Salad

DIPS & SAUCES:

• Keto Garlic Aioli
• Sugar-Free BBQ Sauce
• Creamy Ranch Dip

WRAPS & BOWLS:

• Lettuce Wraps
• Keto Buddha Bowl
• Cauliflower Rice Bowls

TIPS:

• Don’t marinate the chicken with lemon juice for a long time, as the chicken will get tough.
• Monitor the chicken with a meat thermometer so it doesn’t get overcooked.
• Prepare the chicken tenders in double the amount and save for later.
• Apply the oil to the grill to prevent the chicken from sticking to it.

STORAGE INFORMATION:

FRIDGE:

• Put the left chicken tenders in the closed dish and store the dish for 4 days.

FREEZER:

• Add the cooked chicken tenders to the bag and freeze them for 2 months.

FAQs:

Will I bake these chicken tenders?

• We can bake these chicken tenders in place of grilling them at 400 degrees F.

Can I make use of chicken breast to prepare these chicken tenders?

• We can make strips of the chicken breast and make them with the same recipe.

Are these chicken tenders dairy-free?

• These chicken tenders are naturally dairy-free as it doesn’t contain any butter or cream.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Vitamin A: 45 g

No of calories: 210 kcal

Serving size: 4

Net carbs: 1 g

Potassium: 320 g

Total carbs: 1 g

Sodium: 490 g

Fiber: 0 g

Protein: 27 g

Calcium: 15 g

Fat: 11 g