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Keto Chicken Tenders with Creamy Cucumbers

Look, there are just times that you need some chicken tenders so you can feel like a kid again.
Keyword Carrie Brown, Powdered Egg White Protein, Savory Chicken Soup
Recipe Creator Carrie Brown
Prep Time 25 minutes
Cook Time 20 minutes

Yields:

6 servings

Ingredients:

  • 1 lb. English cucumbers peeled *
  • 1/2 tsp. salt
  • 6 Tbsp. water warm
  • 6 tsp. Keto Chow Egg White Protein
  • 1 cup unseasoned pork rind crumbs crushed pork rinds
  • 1 serving Savory Chicken Soup Keto Chow
  • 1 Tbsp. dried thyme
  • 2 lbs. chicken tenders or boneless skinless chicken breasts cut into strips
  • 1/4 cup plain full-fat Greek yogurt
  • 3 oz. full-fat ricotta cheese
  • 3 Tbsp. lemon juice
  • 1 Tbsp. granulated sweetener keto sweetener of choice
  • 1/4 tsp. konjac flour or glucomannan powder
  • 2 Tbsp. fresh mint leaves finely chopped

Directions:

  • Thinly slice the peeled cucumbers, place in a large bowl, and toss them with the sea salt until thoroughly mixed. Tip the cucumbers into a large sieve or colander and place it back over the bowl to drain. Set aside.
  • Put the warm water in a jug or bowl, add the Egg White Protein and lightly whisk until dissolved. Set aside.
  • Place the pork panko, Keto Chow, and dried thyme in a shallow dish and whisk well until completely mixed.
  • Preheat oven to 400℉ and line a baking sheet with parchment paper.**
  • Dip each chicken tender in the egg white mixture, shake to remove excess and then lay it in the pork panko mixture. Spoon panko over the top of the chicken and press. Using a fork, pick up the chicken tender, shake gently, and place on the parchment paper. Repeat with the remaining tenders.
  • Bake for 20 minutes until the panko is golden brown, then carefully remove from the baking tray.
  • While the chicken is baking, place the yogurt, ricotta, and lemon juice in a jug and whisk well.
  • Place the sweetener and konjac flour in a small bowl and stir together until completely combined.
  • Quickly add the sweetener mixture to the yogurt and whisk well. (If you want an especially smooth dressing, use a small food processor rather than whisking by hand.)
  • Stir in the chopped mint.
  • Discard the water from the bowl into which the cucumber is draining and tip the cucumbers into it.
  • Pour on the yogurt dressing and carefully fold until the cucumbers are evenly coated.
  • Serve immediately with the crusted chicken tenders.
*English cucumbers are less bitter than American ones and they do not have the large seeds. The cucumbers are peeled because most of the carbs in cucumbers are in the skin. If a few extra carbs is not an issue for you feel free to leave the skin on.
**Instead of baking you can also air-fry the chicken tenders by following the instructions in your air-fryer manual, or if you have the time you can shallow fry them in batches on the stove top.
Our recipes may contain links to affiliate websites, and Keto Chow receives an affiliate commission for any purchases made by you on the affiliate website using such links.
To see the full recipe on Cronometer, you can add Keto Chow as a friend in the “Sharing” tab if you have a Gold Cronometer Membership. Our email is hello@ketochow.net.
Nutrition Facts
Keto Chicken Tenders with Creamy Cucumbers
Serving Size
 
2 to 4 chicken tenders (depending on size)
Amount per Serving
Calories
392.68
% Daily Value*
Fat
 
12.91
g
20
%
Saturated Fat
 
3.87
g
24
%
Trans Fat
 
0.14
g
Polyunsaturated Fat
 
1.58
g
Monounsaturated Fat
 
2.85
g
Cholesterol
 
154.55
mg
52
%
Sodium
 
773.63
mg
34
%
Potassium
 
803.75
mg
23
%
Carbohydrates
 
8.4
g
3
%
Fiber
 
2.49
g
10
%
Sugar
 
1.94
g
2
%
Sugar Alcohol
 
2.64
g
Net Carbs
 
3.31
g
Protein
 
61.92
g
124
%
Vitamin A
 
87.5
IU
2
%
Vitamin C
 
25.55
mg
31
%
Calcium
 
213.58
mg
21
%
Iron
 
3.15
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.

Ingredients:

  • 1 lb. English cucumbers peeled *
  • 1/2 tsp. salt
  • 6 Tbsp. water warm
  • 6 tsp. Keto Chow Egg White Protein
  • 1 cup unseasoned pork rind crumbs crushed pork rinds
  • 1 serving Savory Chicken Soup Keto Chow
  • 1 Tbsp. dried thyme
  • 2 lbs. chicken tenders or boneless skinless chicken breasts cut into strips
  • 1/4 cup plain full-fat Greek yogurt
  • 3 oz. full-fat ricotta cheese
  • 3 Tbsp. lemon juice
  • 1 Tbsp. granulated sweetener keto sweetener of choice
  • 1/4 tsp. konjac flour or glucomannan powder
  • 2 Tbsp. fresh mint leaves finely chopped
Nutrition Facts
Keto Chicken Tenders with Creamy Cucumbers
Serving Size
 
2 to 4 chicken tenders (depending on size)
Amount per Serving
Calories
392.68
% Daily Value*
Fat
 
12.91
g
20
%
Saturated Fat
 
3.87
g
24
%
Trans Fat
 
0.14
g
Polyunsaturated Fat
 
1.58
g
Monounsaturated Fat
 
2.85
g
Cholesterol
 
154.55
mg
52
%
Sodium
 
773.63
mg
34
%
Potassium
 
803.75
mg
23
%
Carbohydrates
 
8.4
g
3
%
Fiber
 
2.49
g
10
%
Sugar
 
1.94
g
2
%
Sugar Alcohol
 
2.64
g
Net Carbs
 
3.31
g
Protein
 
61.92
g
124
%
Vitamin A
 
87.5
IU
2
%
Vitamin C
 
25.55
mg
31
%
Calcium
 
213.58
mg
21
%
Iron
 
3.15
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.

Directions:

  • Thinly slice the peeled cucumbers, place in a large bowl, and toss them with the sea salt until thoroughly mixed. Tip the cucumbers into a large sieve or colander and place it back over the bowl to drain. Set aside.
  • Put the warm water in a jug or bowl, add the Egg White Protein and lightly whisk until dissolved. Set aside.
  • Place the pork panko, Keto Chow, and dried thyme in a shallow dish and whisk well until completely mixed.
  • Preheat oven to 400℉ and line a baking sheet with parchment paper.**
  • Dip each chicken tender in the egg white mixture, shake to remove excess and then lay it in the pork panko mixture. Spoon panko over the top of the chicken and press. Using a fork, pick up the chicken tender, shake gently, and place on the parchment paper. Repeat with the remaining tenders.
  • Bake for 20 minutes until the panko is golden brown, then carefully remove from the baking tray.
  • While the chicken is baking, place the yogurt, ricotta, and lemon juice in a jug and whisk well.
  • Place the sweetener and konjac flour in a small bowl and stir together until completely combined.
  • Quickly add the sweetener mixture to the yogurt and whisk well. (If you want an especially smooth dressing, use a small food processor rather than whisking by hand.)
  • Stir in the chopped mint.
  • Discard the water from the bowl into which the cucumber is draining and tip the cucumbers into it.
  • Pour on the yogurt dressing and carefully fold until the cucumbers are evenly coated.
  • Serve immediately with the crusted chicken tenders.
*English cucumbers are less bitter than American ones and they do not have the large seeds. The cucumbers are peeled because most of the carbs in cucumbers are in the skin. If a few extra carbs is not an issue for you feel free to leave the skin on.
**Instead of baking you can also air-fry the chicken tenders by following the instructions in your air-fryer manual, or if you have the time you can shallow fry them in batches on the stove top.
Our recipes may contain links to affiliate websites, and Keto Chow receives an affiliate commission for any purchases made by you on the affiliate website using such links.
To see the full recipe on Cronometer, you can add Keto Chow as a friend in the “Sharing” tab if you have a Gold Cronometer Membership. Our email is hello@ketochow.net.

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