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!
Ingredients
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
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