Pumpkin Seed Crusted Keto Chicken Tenders

Pumpkin Seed Crusted Keto Chicken Tenders: Your New Crunch Obsession!

Hey there, flavor adventurer! Isla here from BiteTide, and oh boy, do I have a crispy little miracle for you today. Raise your hand if you’ve ever stared longingly at golden chicken tenders while doing keto 🙋‍♀️. That crunch craving is REAL, friends. But what if I told you we could whip up tenders so satisfyingly crisp, so smoky-savory-good, that even your non-keto crew will be stealing them off your plate? Enter these Pumpkin Seed Crusted Keto Chicken Tenders—your crunchy dream come true without a single breadcrumb in sight!

Imagine this: juicy chicken strips hugged by a crust that’s nutty, toasty, and kissed with cozy pumpkin spice warmth. They bake or air-fry into absolute GOLDEN PERFECTION while you kick back. We’re talking 30 minutes flat from bowl to belly. These aren’t just “good for keto”—they’re downright addictive. Perfect for dunking in ranch, stacking on game-day platters, or sneaking straight from the fridge at midnight (zero judgment here!). Whether you’re feeding hangry kids, meal-prepping like a boss, or just treating yourself to something special, these tenders ride that flavor wave between comfort and creativity. Ready to make your kitchen smell like a fall fantasy? Let’s get crunching!

Pumpkin Seed Crusted Keto Chicken Tenders

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• Author: islamerrick
• Total Time: 30–35 minutes
• Yield: 6 servings 1x

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Description

Crispy, smoky, and insanely satisfying—these keto chicken tenders get their crunch from crushed pumpkin seeds and a hit of pumpkin spice warmth. Baked or air-fried to golden perfection, they’re perfect for dipping, snacking, or stacking on a fall party platter. Kid-approved and keto-friendly!

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Ingredients

Scale 1x2x3x

1½ lbs chicken tenders or breasts, sliced into strips

1 cup raw pumpkin seeds (pepitas), finely crushed

½ cup grated parmesan cheese

1 tsp smoked paprika

½ tsp pumpkin pie spice

½ tsp garlic powder

½ tsp salt

2 eggs, beaten

Optional for dipping: Ranch, chipotle mayo, or spicy mustard

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Instructions

Preheat oven to 400°F (or air fryer to 375°F). Line a baking sheet with parchment or grease an air fryer basket.

In a shallow bowl, mix crushed pumpkin seeds, parmesan, and all spices.

Dip chicken strips into egg, then coat well in the pumpkin seed mixture.

Place on the prepared baking sheet or air fryer tray.

Bake 20–25 minutes or air fry 12–15 minutes, flipping halfway, until golden and crisp.

Serve hot with your favorite keto-friendly dip.

• Category: Dinner

Nutrition

• Calories: 290
• Fat: 18g
• Carbohydrates: 2g
• Fiber: 1g
• Protein: 28g

When Pumpkin Seeds Saved Dinner (and My Sanity!)

Okay, story time! Picture this: Last October, I hosted my infamous “Pumpkin Palooza” potluck. My kitchen looked like a pumpkin exploded—soup roasting, pies cooling… total cozy chaos. Then my niece Lily (the world’s pickiest 8-year-old) announced: “Aunt Isla, I ONLY want chicken tenders.” Cue panic! I’d used my last breadcrumbs on stuffing, and let’s just say almond flour tenders… underwhelm.

My eyes landed on the pepitas I’d toasted for salad. Hail Mary moment! I blitzed them with parmesan and spices, praying to the crunch gods. As those tenders baked, Lily hovered like a tiny, skeptical hawk. The second they came out? She grabbed one, dipped it in ranch, and declared: “These are BETTER than nuggets!” The table went silent—then everyone lunged. My “desperation dinner” became the star of Pumpkin Palooza. Now Lily requests them weekly, and I get that warm, happy-chef glow every time. Moral? Sometimes the best recipes start with a kitchen “oops” and a brave little bite!

What You’ll Need (and Why It Works!)

Grab these simple stars—each plays a delicious role:

• 1½ lbs chicken tenders or breasts, sliced into strips → Pro tip: Tenders cook faster, but breasts work great! Slice ’em against the grain for extra tenderness. Freeze for 15 mins first for cleaner cuts.
• 1 cup raw pumpkin seeds (pepitas), finely crushed → Our crunch hero! Raw = better browning. Swap sunflower seeds or pecans for nutty twists.
• ½ cup grated parmesan cheese → Salty umami magic + helps crust cling. Dairy-free? Use ¼ cup nutritional yeast + ¼ cup almond flour.
• 1 tsp smoked paprika → That campfire-depth! Sweet paprika works, but you’ll miss the sass.
• ½ tsp pumpkin pie spice → Secret cozy weapon! No blend? Mix ¼ tsp cinnamon + pinch each nutmeg, ginger, allspice.
• ½ tsp garlic powder → Because life’s too short for bland chicken.
• ½ tsp salt → Flavor booster. I use sea salt for extra minerally goodness.
• 2 eggs, beaten → Our “glue”! Egg-free? Mayo or Greek yogurt thinned with water works.
• Optional for dipping → Ranch (classic!), chipotle mayo (smoky kick), or spicy mustard (tangy punch).

Insider Scoop: Crush pepitas in a bag with a rolling pin (therapeutic!) or pulse in a food processor until they look like coarse sand—too fine = less crunch!

Let’s Make Magic: Crispy Step-by-Step

Ready for golden, crackly perfection? Here’s how we do it:

1. Preheat & Prep: Fire up that oven to 400°F (or air fryer to 375°F). Line a baking sheet with parchment—trust me, cleanup is a breeze! → Air Fryer Fan? Lightly grease the basket. No parchment needed!
2. Mix Your Crunchy Armor: In a shallow bowl (pie plates are perfect!), toss crushed pepitas, parmesan, smoked paprika, pumpkin pie spice, garlic powder, and salt. → Chef Hack: Taste a pinch! Adjust salt or spice now.
3. Double-Dip Dance: Beat eggs in another bowl. One by one, dunk chicken strips in egg (let excess drip off!), then roll in seed mix. PRESS gently so it sticks like glitter on a craft project! → Pro Move: Use one hand for wet, one for dry—no “club fingers”!
4. Space is Everything: Arrange tenders on your sheet or air fryer tray. NO TOUCHING! Crowding = steam = sad soggy crust. → Air Fryer Crew: Work in batches if needed. Worth it!
5. Bake or Blast: Oven: 20-25 mins. Air Fryer: 12-15 mins. → CRUCIAL: Flip halfway! Peek at 10 mins—when they’re GBD (Golden Brown Delicious), they’re done. Internal temp should hit 165°F.
6. Rest = Crisp: Let them chill for 5 mins post-cook. This sets the crust into CRUNCH MODE. Resist snatching one immediately—I promise it’s worth the wait!

Hot Tip: For extra shattery crust, spritz coated tenders lightly with oil before baking. Air fryer naturally gives more crunch—great for small batches!

Serving Up the Good Stuff

How to make these shine? Let’s plate (or pile!) with pizzazz:

For game-day glory, stack ’em high on a wooden board with ramekins of ranch, chipotle mayo, and mustard. Scatter pickles and celery sticks for color! Dinner win? Pair with a zesty kale salad (massaged with lemon!) or garlicky green beans. Kid-friendly hack: Skewer tenders on lollipop sticks with cherry tomatoes for “chicken pops.” And honey? Leftovers (if any!) are *chef’s kiss* cold in lunchboxes or chopped over keto Caesar salad. Just keep those dips coming!

Shake It Up: 5 Tasty Twists!

Make these your own with these fun spins:

1. Fiery Fiesta: Add 1 tsp chipotle powder to the crust + lime zest in the egg wash. Dip in avocado crema!
2. Everything Bagel Vibes: Swap 2 tbsp pepitas for everything bagel seasoning. Serve with scallion cream cheese dip.
3. Nutty Nirvana: Use crushed pecans or almonds instead of pepitas. Add rosemary for holiday flair!
4. Parmesan-Free Zone: Dairy-free? Use ⅓ cup almond flour + 1 tbsp nutritional yeast. Still crispy!
5. Fish Fanatic: Try with cod strips! Bake 12-15 mins at 375°F. Lemon-dill mayo for dipping = heaven.

Isla’s Kitchen Confessions

Real talk: This recipe was born from a “WHAT’S FOR DINNER?!” panic (see Lily’s story above!). Version 1.0? I forgot to crush the seeds. We crunched whole pepitas like maniacs—fun, but dental-dangerous! Now I keep pre-crushed seeds in my freezer for emergencies. Over time, I’ve learned: flipping is non-negotiable, smoked paprika is the MVP, and doubling the batch is mandatory. My dog, Noodle, once stole a whole tray cooling on the counter… and I almost cried. Now I guard them like Gollum with his ring! But the best evolution? Watching friends realize keto food isn’t just “salad and sadness.” These tenders? They’re joy on a plate. And joy, my friends, is always worth the crumbs on the floor.

Your Questions, My Answers!

Let’s tackle those kitchen curiosities:

1. “Help! My coating won’t stick!” → Pat chicken DRY before dipping! Wet chicken = sliding crust. Also, press firmly when coating. If it’s still being stubborn, double-dip: egg → seeds → egg → seeds again.
2. “Can I use pre-crushed pumpkin seeds?” → Absolutely! Just check they’re raw and unsalted. If using roasted, reduce bake time by 2-3 mins—they brown faster!
3. “Why aren’t they crispy enough?” → Three culprits: Overcrowding (give ’em space!), skipping the flip (hot spots happen), or not letting them rest post-bake (steam softens crust). Air fryer fans: shake the basket at flip time!
4. “How long do leftovers keep?” → 3-4 days in the fridge. Re-crisp in air fryer at 370°F for 4-5 mins. Freeze BEFORE baking: coat tenders, freeze on a tray, then bag. Bake frozen—add 5-8 mins!

Nutritional Per Serving (approx.)

Serves 4-6 | ⏱ Total Time: 30–35 mins

• Calories: 290
• Fat: 18g
• Net Carbs: 2g
• Protein: 28g
• Fiber: 1g