Keto 7 day meal plan

Grilled Keto Chicken Tenders

Nutrition Facts










Net Carbs

Keto grilled chicken tenders are popular among all ages and picky eaters. Low-carb grilled chicken tenders will make a great addition to your lunch plate as it follows an easy keto chicken recipe and takes less than 15 minutes to make.

Grilled Keto Chicken Tenders Ingredients

  • ⅔ cup white vinegar
  • 2 tablespoons dijon mustard
  • 2 tablespoons jarred pesto sauce, or fresh pesto
  • 2 cloves garlic, minced
  • 1 teaspoon monkfruit or sweetener of choice
  • 2 teaspoons kosher salt
  • pepper to taste
  • 2 pounds chicken breast tenderloins

Grilled Keto Chicken Tenders Directions

  • 1
    In a large bowl, add the vinegar, dijon, pesto, garlic, sweetener, salt and pepper. Whisk to combine.
    chicken marinade in a bowl with raw tenders next to it
  • 2
    Add the chicken tenderloins, cover and chill for at least 2 hours, up to 6 hours. After the chicken is done marinading, take the chicken out of the marinade and let come to room temperature, about 20 minutes. Add the remaining marinade to a small saucepan and bring to a boil, boil for 1 minute, take off the heat.
    add raw chicken to a marinade in a white bowl
  • 3
    Heat the grill to high and prepare it for cooking. Lower the heat to medium, place the chicken directly on the grates, brush with the leftover marinate every 30 seconds or so. Turn occasionally until cooked through, about 3-5 minutes per side. They are ready when the internal temperature reaches 165°F. Make sure to use all the marinade up while the chicken is on the grill, this makes it extra flavorful!
    lots of mini chicken tenders lined up on a grill

Latest Keto Dishes

Low Carb Grilled Chicken Tenders Recipe

a bunch of chicken strips on a dark plate with a yellow napkin next to it

As said before, this keto chicken recipe follows super-easy instructions, takes five minutes to prepare, and only 10 minutes to cook. It can be your last-minute idea for a family dinner or a fulfilling supper nibble after a long day. The ingredients keto chicken strips are also readily available inside home kitchens, thus making the dish even convenient option on any given day and time.

They are all inexpensive to buy, including the chicken breast tenderloins, which means you will be able to enjoy the dish as often as you want. When marinated in spices and herbs, the succulent strips take a gorgeous golden-brown color, which looks presentable and tempting.

multiple chicken strips on a black grill grate

What Are Chicken Tenders?

Chicken tenders, also known as hanging tenders, are little strips of meat attached to the underside of each breast. They are white meat, smaller than breasts, but with the same taste.

Substitutes: If You Don’t Have Chicken Tenders

You should be able to find tenders being sold separately in grocery stores. But if not, you can buy chicken breasts, and gently pull them out yourself. It is quite easy. You can also use chicken breasts and cut them into strips. Just take a skinless and boneless breast. Then cut it into ½ inch thick pieces, lengthwise. What you will get is essentially chicken tenders to cook the keto chicken tenders.

a brown wire whisk next to a white bowl of marinaded chicken

How Do you Grill Chicken Tenders?

Grilling the strips is effortless. Heat the grill when you are preparing the tenders by marinating them for 20 minutes. Then lower the heat to medium, and place the chicken directly on the grates. Use the leftover marinade mix to brush the tenders every 30 seconds or so. Turn them occasionally in 3-5 minutes until cooked. You want the grill surface temperature between 375 to 400 degrees F.

The low-card grilled chicken tenders are ready when the internal temperature of the thickest part of the strip reaches 165°F or 75°C. Keep the flavors strong by using up all the marinade.

basting the chicken strips on a grill with a brown brush

How Long Does It Take to Cook Chicken Tenders?

It takes approximately 15 to 20 minutes to cook keto chicken tenders, depending on when the thickest parts of the strip reach 165°F.

Marinating Chicken Tenders

Marinating the tenders in brine is the ultimate trick to ensure that chicken strips remain moist when grilling. However, if you add spices and herbs, the result will be even better and flavorsome. Depending on how strong you want the taste to be, you can marinate chicken tenders from 30 minutes to 8 hours. For maximum flavor in your keto grilled chicken tenders, marinate the strips overnight in a refrigerator.

chicken sitting in a white bowl with herbs and spices in a wet marinade

Keto Grilled Chicken Tenders Are Kid-Friendly

Healthy, soft, and delicious, the chicken tenders are a part of the kid’s menu across several restaurants. Only, unlike the fast-food chicken strips, the one you grill at home are healthier, leaner, and better for kids. Depending on the preference of your child(ren), you will also be able to decide how strong the flavors will be.

Other Ways to Cook Keto Chicken Tenders

Although this recipe is specifically for the grill, there are other ways to cook this scrummy dish. You can pick,

  • Grill pan on medium-high heat to cook on the stovetop
  • Skillet with 1 tablespoon of oil over medium heat to cook the tenders
  • Five-minute preheated George Foreman grill
  • Crispy chicken strips in the Air fryer are a kid favorite too!

In any case, use the same method of flipping the sides every 3-5 minutes to ensure even taste and consistent texture of keto chicken strips.

Leftover Chicken Tender Storage

Leftover keto chicken tender can be stored in the fridge for up to 4 days. You can then reheat them at 350 degrees F in an oven, rewarm them in a microwave, or gently on the stovetop.

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan