Recipes

Almond Flour Crusted Chicken Tenders With Creamy Onion Sauce

Almond Flour Crusted Chicken Tenders With Creamy Onion Sauce

Have you ever tried to make breaded chicken with almond flour instead of regular flour? If you prefer healthier alternative like I do then maybe you have! Well this dish is one of my absolute favorite easy low carb chicken recipes for dinner. The flavors are mouthwatering and so full of flavor. Furthermore it’s keto friendly with only 7 net carbs per serving.

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I like to pound the chicken breast tenders flat when making this breaded chicken with almond flour. There are a few different ways to flatten chicken breast too. 

3 Ways to flatten chicken breast:

  1. Use a meat hammer: Put each chicken breast tender in the middle of two pieces of plastic wrap or wax paper. You can also use a large ziplock bag. or plastic wrap, or in a resealable plastic bag. Begin in the center and work your way out pounding the chicken with your meat hammer until flattened to your liking.
  2. Use a rolling pin: if you don’t have a mallet simply repeat the aforementioned steps but pound with a rolling pin.
  3. Use a skillet: if you’re like me you can’t always find everything when you need it (like your meat hammer!) I’ve used all kind of things to flatten meat such as a sturdy skillet or saucepan.

Easy Low Carb Chicken Recipes For Dinner

What ingredients do you need for the keto friendly sauce? All you need is 2 tsp olive oil, 

1/2 onion, 4 cloves garlic, and 2 tsp chicken bullion. For herbs I use 1 oz fresh thyme, 1 oz fresh oregano, and 1 oz fresh Rosemary.  You will also need 2 cups water and 1/2 cup cream.  

What ingredients do you need to make this breaded chicken with almond flour? All you need is 2 tsp olive oil, 1 lbs chicken breast tenders

1 egg, and 1 cup almond flour. Also  1 tbsp corn starch, 1 tsp chicken bullion, 1 tsp black garlic powder, and 1 tsp pepper. Lastly I also use 1/2 tsp dried Rosemary, 1 oz chopped green onion, and 1 tsp red chili flakes. 

What I make easy low carb chicken recipes for dinner like this I always prep the base for the sauce first! I start by combining the sauce ingredients (except the cream) in a saucepan and simmer for 5 minutes with the lid on. Once the onion is soft you can blend everything in your food processor and set it aside. 

Boil the sauce ingredients

Then make the breaded chicken with almond flour by combining the chicken with the egg, almond flour, and cornstarch in a large mixing bowl. Add the spices as well and toss the chicken u til it’s properly coated. Heat the olive oil in a skillet and sear the chicken for 2 minutes per side. Move the chicken to a separate bowl and set aside. In the same skillet heat up the blended onion sauce mixture. Bring it to a simmer then whisk in the cream and any left over breading from the chicken mixing bowl. 

Simmer the sauce for 2 minutes then add the chicken back and serve! When I make easy low carb chicken recipes for dinner like this I like to garnish it with fresh chives and red chili flakes. 

Combine the chicken with ingredients

What is the nutritional information for breaded chicken with almond flour?

Nutrition Facts

Servings: 6

Amount per serving

Calories 202

% Daily Value*

Total Fat 9.2g 12%

Saturated Fat 2.1g 11%

Cholesterol 61mg 20%

Sodium 175mg 8%

Total Carbohydrate 14.4g 5%

Dietary Fiber 6.7g 24%

Total Sugars 1.4g

Protein 18.5

Vitamin D 3mcg 13%

Calcium 256mg 20%

Iron 10mg 55%

Potassium 219mg 5%

Print

Almond Flour Crusted Chicken Tenders

This dish is one of my absolute favorite easy low carb chicken recipes for dinner. The flavors are mouthwatering and it’s keto friendly with only 7 net carbs per serving.
Course Main Course
Cuisine American
Keyword chicken, dinner, keto, low carb, one pan, sauce
Prep Time 10 minutes
Cook Time 10 minutes
Resting Time 5 minutes
Total Time 25 minutes
Servings 6 Servings
Calories 202kcal
Author Anyreasonlife
Cost $5

Equipment

  • skillet
  • Sauce Pan

Ingredients

For The Sauce

  • 1/2 Medium onion white
  • 4 Cloves garlic
  • 2 Tsp chicken bullion
  • 1 Oz thyme fresh
  • 1 Oz Oregano fresh
  • 1 Oz Rosemary fresh
  • 1 Cup water
  • 1/2 Cup heavy cream

For The Chicken

  • 2 Tsp olive oil
  • 1 Lbs chicken breast tenders Boneless and skinless
  • 1 Whole egg
  • 1 Cup almond flour
  • 1 Tbsp cornstarch
  • 2 Tsp chicken bullion
  • 1 Tsp pepper
  • 1 Tsp black garlic powder
  • 1/2 Tsp dried Rosemary
  • 1 Oz green onions chopped, for garnish
  • 1 Tsp red chili flakes

Instructions

  • Use a medium sauce pan to sauté the onion and garlic with the olive oil for 30 seconds 
  • Add in the rest of the sauce ingredients (not the cream) and stir 
  • Bring it to a simmer for 5 minutes until the onion softens
  • Blend the solids first (I like to pick out the twigs and sticks from the sage etc) then slowly add in the water and blend until smooth – it will be a little chunky and that’s okay- Set it aside 
  • Pound the chicken to flatten it- Toss the chicken in a large mixing bowl bowl with the egg, almond flour, cornstarch, and seasoning until the chicken is nice and coated
  • Bring olive oil to a medium high heat in a large skillet 
  • Sear the chicken tenders for 2-3 minutes per side then remove them from the pan and set aside
  • Pour the blender sauce mixture into the hot pan and bring to a simmer – I like to whisk in any left over almond flour mixture from the mixing bowl to thicken the sauce 
  • Whisk in the cream and bring to a simmer for 30 seconds- Remove from heat
  • Smother chicken with sauce and garnish with green onions and chili flakes 

Video

Notes

Nutrition Facts
Servings: 6
Amount per serving
Calories 202
% Daily Value*
Total Fat 9.2g 12%
Saturated Fat 2.1g 11%
Cholesterol 61mg 20%
Sodium 175mg 8%
Total Carbohydrate 14.4g 5%
Dietary Fiber 6.7g 24%
Total Sugars 1.4g
Protein 18.5
Vitamin D 3mcg 13%
Calcium 256mg 20%
Iron 10mg 55%
Potassium 219mg 5%
Anyreasonlife

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