This ketofied chicken recipe features pickle juice as the brine, and protein powder as the low-carb breading alternative. The result? Juicy and golden tenders that are a perfect dupe. Brining and frying are the secrets to cooking flavorful chicken breasts. Using pickle juice for the brine infuses these chicken tenders with their dill flavor, plus leads to perfectly seasoned meat.
Try serving these up with a side of our buffalo coleslaw, and our fire and ice pickles. These chicken strips are a great keto kid-friendly option too! The breading itself uses no nut flours, so it’s suitable for those of you who cannot eat almond or coconut flour.
Makes 4 servings
The Preparation
- 24 ounces pickle juice
- 16 ounces chicken tenderloins
- 1/4 cup unflavored low-carb protein powder
- 1/4 cup grated parmesan cheese
- salt and pepper, to taste
- 1 teaspoon smoked paprika
- 2 large egg
- 2 tablespoons avocado oil
The Execution
1. Remove the pickles from the jar. Add the chicken to a plastic bag then pour in the pickle juice. Place in the fridge and allow to marinate for at least 1 hour.
2. In a plate mix together the protein powder, grated Parmesan, salt, pepper, and paprika. Beat the eggs together on a separate plate.
3. Preheat a skillet over medium-high heat. Add the avocado oil then allow it to heat up while you bread the chicken.
4. Dip the chicken tenders into the egg, then coat with the breading mixture.
5. Pan fry until the tenders are golden brown and fully cooked through.
This makes a total of 4 servings of Ketofied Chick-Fil-A-style Chicken. Each serving comes out to be 357 calories, 15.5g fats, 4.2g net carbs, and 45.8g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 24 ounce pickle juice | 82 | 0 | 13.6 | 0 | 13.6 | 0 |
| 16 ounce chicken tenderloins | 748 | 16.3 | 0 | 0 | 0 | 140.6 |
| 1/4 cup unflavored low-carb protein powder | 85 | 0.4 | 1.5 | 0.8 | 0.8 | 18.9 |
| 1/4 cup grated parmesan cheese | 108 | 7.2 | 1 | 0 | 1 | 9.6 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 1 teaspoon smoked paprika | 6 | 0.3 | 1.2 | 0.8 | 0.4 | 0.3 |
| 2 large egg | 157 | 10.5 | 0.8 | 0 | 0.8 | 13.8 |
| 2 tablespoon avocado oil | 241 | 27.3 | 0 | 0 | 0 | 0 |
| Totals | 1428 | 61.9 | 18.2 | 1.6 | 16.6 | 183.3 |
| Per Serving (/4) | 357 | 15.5 | 4.5 | 0.4 | 4.2 | 45.8 |
Ketofied Chick-Fil-A-style Chicken
Ingredients
- 24 ounce pickle juice
- 16 ounce chicken tenderloins
- ¼ cup unflavored low-carb protein powder
- ¼ cup grated parmesan cheese
- salt and pepper to taste
- 1 teaspoon smoked paprika
- 2 large egg
- 2 tablespoon avocado oil
Instructions
- Remove the pickles from the jar. Add the chicken to a plastic bag then pour in the pickle juice. Place in the fridge and allow to marinate for at least 1 hour.
- In a plate mix together the protein powder, grated Parmesan, salt, pepper, and paprika. Beat the eggs together on a separate plate.
- Preheat a skillet over medium-high heat. Add the avocado oil then allow it to heat up while you bread the chicken.
- Dip the chicken tenders into the egg, then coat with the breading mixture.
- Pan fry until the tenders are golden brown and fully cooked through.
Hmmmm, maybe I’ll double the “breading” and make fried pickles as a side
What kind of whey protein do you use? Could you use unflavored Collagen protein instead?
I usually use brands like isopure. If you gave it a try, let me know how it goes. Collagen and whey are typically quite a bit different so I’m curious as to how yours turned out.
Do they taste the part or just look it? Hate to buy protein powder and they aren’t good
Taste is very subjective, but I found that they taste really awesome.
I’m new to Keto so is protein powder a substitute for flour?
In this case, yes 🙂
Thank you
Mmmm. I’m thinking using spicy garlic pickle juice!
Yum!
Have you tried these in an air fryer?
I haven’t had a chance to get an air fryer, so unfortunately not. Hopefully, someone else can chime in!
made mines with pork rinds and added lemon to the marinate, sooooooo good!!!!
Sounds delicious. Glad you enjoyed the recipe, Joseph!