Spicy keto chicken fingers

Zero carb keto chicken fingers. Yep. It’s a thing. I’m on a bit of a, coat it in pork rind bread crumbs and bake it phase right now. With the help of your favorite hot sauce, these chicken fingers taste nothing like pork and 100% like you accidentally broke keto.


2 lbs. chicken tenderloins

Pork Rind Bread Crumbs. About 1 cup. I used this!

2 Tbs. of your favorite hot sauce

1 egg

Egg and hot sauce, bread crumb mixture. Ready for chicken!

Egg and hot sauce, bread crumb mixture. Ready for chicken!

Half Spicy, half original pork rind bread crumbs.

Half Spicy, half original pork rind bread crumbs.

Directions (The Quick and Dirty)

  • Preheat your oven to 275.

  • Take 2 shallow bowls and add one egg and hot sauce to one bowl and your pork rind bread crumbs to the other. I used a 50/50 combination of spicy and regular. My favorite brand can be found here! (You can also make your own pork rind bread crumbs. All you need to do is add your favorite pork rinds to a very dry blender or food processor and pulse them until you have a nice crumb texture. For ease of use, lack of dishes, and seasoning purposes I buy them already made.)

  • Take one chicken tenderloin and dip it in the egg mixture. Hold it up for a few seconds until any excess egg has dripped off and then place it in the bread crumb bowl. Scoop some of the bread crumbs on top of the chicken tenderloin and press them down onto the chicken. Turn the chicken over a few times and continue to press the crumbs onto the chicken as you rotate it in the mixture.

  • Place chicken tenderloin on an oven safe baking rack or baking sheet. More on this below!

  • Bake on convection setting, if possible, at 375 for 30-40 minutes. Cooking time will depend on the size of your chicken fingers.

Chicken getting its spicy egg wash.

Chicken getting its spicy egg wash.

Chicken finger getting it’s breading.

Chicken finger getting it’s breading.

Ready for the oven!

Ready for the oven!

I bake my chicken tenders/fingers on an oven safe baking rack set on a baking dish. Check out my favorite rack and sheet duo here! When the chicken fingers are elevated off of the cooking surface it gives the hot air being circulated by the convection setting a chance to circulate all the way around the chicken. If you don’t have a rack, don’t worry! Just make sure to turn your chicken fingers over half way through cooking. I always bake on either parchment or on a silicon mat. Cooking time will depend on the size of your chicken tenders. The first time I made these I somehow ended up with behemoth tenders and it took 40 minutes for the chicken to cook through and the exterior to crisp up.


When getting set up to bread your chicken tenderloins I put my pile of chicken on my left, the egg bowl next to that in front of me, the breading bowl to the right of that and then my baking sheet on my far right. I use my left hand to grab a piece of chicken, toss it in the egg mixture and place it in the breadcrumb bowl. I use my right hand to coat the chicken in the breading and then place it on my baking sheet. This is, of course, all major overkill but it allows me to get it all finished and ready for the oven with minimal mess and without breading my fingers in the process. I also don’t start with a heaping bowl of breadcrumb substitute. Because it is coming into contact with raw egg and and raw chicken, any excess will have to go in the trash. If I run out of breading I wash my hands and add a bit more into the bowl then keep assembling my chicken tenders. To make a 2 lb. batch of chicken tenders usually takes 1 cup of each pork breadcrumb flavor. You can use whatever brand or type of pork rind breadcrumb you like! If you go for an unflavored variety you can season it up a thousand ways! Like I mentioned earlier, the addition of a bit of spice completely masks any pork flavor at all. The taste and texture of these chicken fingers really does feel like cheating.


I like to serve these right out of the oven with ranch dressing or sometimes blue cheese dressing and Frank’s Red Hot. Best eaten right away, leftovers will never be as crispy as freshly baked but they will be just as tasty! Store any leftovers in a ziplock or airtight container in the fridge.

Nutrition Information. This information should only be used as an estimate. Chicken tenders vary in size. The info below is per serving if you use 2 lbs. of chicken, 2 cups of pork breadcrumbs and 1 egg. To get this information I entered all of the nutrition information for all of the ingredients used and divided by 8. If you have smaller or larger tenders your serving size will be different. I used the free version of My Fitness Pal. :)

Makes 8 servings (approximately 2 tenders).

Calories = 215

Fat = 5.1 g.

Carbs = 0 (trace)

Protein = 40 g.

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