Keto Chicken Tenders with Avocado Ranch Dressing

Keto chicken tenders with Avocado Ranch is an easy-to-make recipe that only uses a few simple ingredients. The chicken tenders are crispy and flavorful, and the avocado ranch dressing is the perfect creamy complement. This dish is sure to be a hit with your Keto-loving friends and family!

This article covers all the details from the basic equipment required to cook it to achieving the desired crispy texture of the chicken tenders. So, get ready for a flavor explosion in every bite! Let’s get cooking! ‍

Kitchen Equipment Needed

  • Baking Sheet
  • Parchment Paper
  • Knife
  • Blender
  • Bowl
  • Spoons
  • Spatula or Tongs
  • Cutting Board
  • Spatula or Tongs
  • Plates


  • 1-pound boneless, skinless chicken breasts
  • 1/4 cup almond flour
  • One-fourth of a teaspoon of garlic powder
  • One-eighth of a teaspoon of black pepper
  • One-fourth of a teaspoon of paprika
  • One tablespoon of lime juice
  • One-fourth of a cup of mayonnaise
  • One-fourth of a cup of chopped fresh cilantro
  • One-fourth of a teaspoon of garlic powder
  • One-fourth of a teaspoon of salt for seasoning
  • One-fourth of a teaspoon of onion powder
  • One-eighth of a teaspoon of salt


  • Gather the kitchen equipment needed.
  • Cut your 1-pound skinless chick breast into fine tender strips.
  • In a bowl mix your chicken with a one-eighth teaspoon of black pepper, one-eighth teaspoon of salt, one-fourth cup of almond flour, one-fourth teaspoon of paprika, one-fourth teaspoon of onion powder, and one-fourth teaspoon of garlic powder.
  • Now, one by one, dip each chicken tender piece into the spiced mixture, coating them completely.
  • Now preheat your oven to 400°F and bake this chicken for 15-20 minutes. Let this chicken tender bake until golden brown and cooked thoroughly.
  • Mash your half avocado into a smooth paste. This is the heart of your creamy ranch!
  • In your blender, combine the fourth cup of chopped cilantro, half a spoon of garlic powder, one tablespoon of black pepper, one-fourth teaspoon of salt, mashed avocado with 1/4 cup mayonnaise, one tablespoon of lime juice, 1/2 teaspoon garlic powder. Blend until the ranch is a unified, luscious force.
  • Arrange your chicken tenders on plates and add the creamy avocado ranch dressing.
  • Enjoy your crispy, flavorful Keto chicken tenders with their refreshing avocado ranch dip.

Additional Tips

  • For extra flavor, marinate your chicken in your favorite Keto-friendly marinade for 30 minutes before baking.
  • Chicken thighs can substitute for breasts, offering a slightly richer taste.
  • If almond flour isn’t your ally, pork rind crumbs or crushed pecans can be your secret weapon for the breading.
  • Pair these tenders with your favorite Keto-friendly sides, like roasted vegetables or a simple salad, for a complete and satisfying meal.

Nutritional information

  • 3 grams carbs
  • 32 grams protein
  • 23 grams fat
  • Per serving: 330 calories


1.      Can You Eat Chicken Tenders With Keto?

There are numerous ways to make chicken tenders that you can eat while following a ketogenic diet. Almond flour, grated Parmesan, and crushed pork rinds are good breading ingredients for crispy keto chicken tenders.

2.      Which Part Of Chicken Is Best For Keto?

Chicken breast is a staple food for people following the keto diet. It has zero carbohydrates, 31 grams of protein per 100 grams, and essential elements such as vitamin B6, vitamin D, iron, magnesium, calcium, and cobalamin.

3.      What Is Avocado Dressing Made Of?

Fantastic take on a classic! Ranch dressing pairs well with a wide variety of foods, and its avocado flavor adds a unique twist to the dish.

4.      Does Avocado Ranch Taste Like Avocado?

No, the avocado ranch does not taste like avocado. It tastes like ranch with a bit of tanginess and an avocado flavor that’s present but not too strong. It is likable and has fewer calories than the regular ranch.

5.      Is Avocado Mayonnaise Healthier?

Avocado mayonnaise is typically made with avocado oil and may contain less saturated fat than traditional mayonnaise, making it a healthier option for some. However, traditional mayonnaise has its own classic taste and texture that many people enjoy.

6.      Is Avocado Mayonnaise Healthier?

Some people consider avocado mayonnaise to be a healthier alternative because it is usually produced with avocado oil and may have less saturated fat than standard mayonnaise. Still, a lot of individuals like the traditional taste and texture of mayonnaise.

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