15 Easy Low Carb Chicken Tender Recipes You’ll Want to Try

Low carb chicken tenders are a delicious way to enjoy a comforting meal without the extra carbs.

Perfect for weeknights or meal prep, these recipes use wholesome ingredients like almond flour, parmesan, herbs, and low-sugar marinades to keep things light yet flavorful.

Whether you love crispy baked tenders, grilled strips, or skillet-seared bites, there’s a recipe for every craving.

From spicy versions to cheesy, herbed, and keto-friendly styles, chicken tenders can be both healthy and satisfying.

Here we feature 15 low carb chicken tender recipes that are simple, tasty, and family-approved.

15 Easy Low Carb Chicken Tender Recipes You’ll Want to Try

Low carb chicken tenders prove that eating healthier doesn’t mean giving up flavor.

These 15 recipes offer a range of cooking styles—baked, air-fried, grilled, and pan-seared—so you’ll never get bored.

You can season them boldly, pair them with vegetables, or dip them in low-sugar sauces for satisfying meals.

They are great for lunch, dinner, or snacking and fit into keto, diabetic-friendly, and low-carb lifestyles.

Enjoy experimenting with spices, coatings, and marinades to find your favorites.

Healthy eating can be juicy, crispy, and delicious every time.

Garlic Herb Parmesan Chicken Tenders

These low-carb chicken tenders develop a golden, crisp crust without using any breadcrumbs.

The garlic, herbs and parmesan blend together to create a deep savory aroma that covers every inch of the chicken.

Each piece stays tender and juicy while offering a crunchy, flavorful exterior that feels completely satisfying.

This recipe delivers comfort food pleasure while keeping carbohydrates extremely low.

Ingredients

• 1 ½ lbs chicken tenders
• 1 cup almond flour
• ½ cup parmesan cheese, grated
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried oregano
• 1 tsp dried parsley
• ½ tsp paprika
• ½ tsp salt
• ½ tsp black pepper
• 1 egg, beaten
• 3 tbsp olive oil

Instructions

• Pat all chicken tenders dry so the coating sticks better.
• Mix almond flour, parmesan, garlic powder, onion powder, oregano, parsley, paprika, salt and pepper in a bowl.
• Stir until the dry mixture is evenly combined.
• Dip each chicken tender into the beaten egg and shake off extra liquid.
• Press the tenders into the dry mixture until fully coated.
• Heat olive oil in a large skillet over medium heat.
• Lay the coated chicken into the skillet without crowding.
• Cook 4–5 minutes per side until golden brown and crisp.
• Rest the tenders for two minutes before serving.

These tenders stay crispy on the outside while remaining succulent inside.

The parmesan melts slightly and binds everything into a rich, flavorful crust.

The herbs elevate the aroma and make each bite more satisfying.

This dish fits perfectly into any low-carb meal plan without sacrificing taste.

Lemon Pepper Butter Chicken Tenders

These lemon pepper chicken tenders offer a bright citrus flavor that blends smoothly with warm, sharp black pepper.

The buttery coating keeps the chicken soft, moist and deeply flavorful with every bite.

A simple marinade enhances the natural tenderness of the meat without adding unnecessary carbs.

The finished dish tastes fresh, zesty and perfectly seasoned.

Ingredients

• 1 ½ lbs chicken tenders
• 2 tbsp lemon juice
• 1 tbsp lemon zest
• 1 tsp lemon pepper seasoning
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper
• 3 tbsp butter
• 1 tbsp olive oil

Instructions

• Combine lemon juice, lemon zest, lemon pepper seasoning, garlic powder, salt and black pepper in a bowl.
• Add the chicken tenders and coat them well in the marinade.
• Let the chicken rest for 20 minutes so flavors absorb fully.
• Heat butter and olive oil in a skillet over medium heat.
• Place the marinated chicken into the pan in a single layer.
• Cook for 4–6 minutes per side until lightly browned.
• Spoon melted butter over the tenders as they cook for extra flavor.
• Remove from heat and rest briefly before serving.

These tenders deliver a vibrant lemon flavor balanced by smooth butter richness.

The mild spices keep the dish light while still providing satisfying depth.

Each piece remains moist and juicy thanks to the buttery cooking method.

This recipe is refreshing, flavorful and ideal for low-carb eating.

Crispy Coconut Almond Chicken Tenders

These chicken tenders use shredded coconut and almond flour to create a crisp, low-carb crust.

The coconut adds gentle sweetness while the almond flour provides a rich, nutty texture.

The coating becomes golden and crunchy while the inside stays tender and juicy.

This recipe feels tropical, light and incredibly satisfying.

Ingredients

• 1 ½ lbs chicken tenders
• ¾ cup almond flour
• ½ cup unsweetened shredded coconut
• 1 tsp paprika
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper
• 1 egg, beaten
• 3 tbsp coconut oil

Instructions

• Mix almond flour, shredded coconut, paprika, garlic powder, salt and pepper in a bowl.
• Dip each chicken tender into the beaten egg thoroughly.
• Press the tenders into the coconut-almond mixture to coat all sides.
• Heat coconut oil in a skillet over medium heat.
• Add the coated chicken tenders carefully into the pan.
• Cook for about 4 minutes per side until golden and crisp.
• Remove and let them cool slightly before serving.

These tenders offer a crispy texture with a mild coconut aroma that feels warm and comforting.

The almond and coconut blend creates a balanced, low-carb crust.

Each bite provides crunch followed by tender, juicy chicken.

This recipe is simple, flavorful and perfect for nutritious low-carb meals.

Spicy Cajun Skillet Chicken Tenders

These Cajun chicken tenders deliver bold, smoky flavors with a gentle heat that builds slowly.

The seasoning blend coats the chicken completely and creates a deep red crust when seared.

Each piece cooks quickly while staying juicy and tender inside.

The final result is spicy, aromatic and incredibly satisfying.

Ingredients

• 1 ½ lbs chicken tenders
• 1 tbsp Cajun seasoning
• 1 tsp garlic powder
• ½ tsp onion powder
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp black pepper
• 2 tbsp olive oil

Instructions

• Mix Cajun seasoning, garlic powder, onion powder, smoked paprika, salt and black pepper in a bowl.
• Add chicken tenders and rub the seasoning mixture into all sides thoroughly.
• Heat olive oil in a skillet over medium-high heat.
• Place the seasoned chicken into the hot pan carefully.
• Cook each side 3–5 minutes until browned and aromatic.
• Reduce heat slightly and cook one extra minute to finish.
• Remove and rest before serving.

These tenders deliver bold spices without adding excess carbs.

The smoky paprika and Cajun heat make each bite flavorful and exciting.

The quick cooking method keeps the chicken soft and juicy.

This is a perfect low-carb option for spice lovers.

Creamy Garlic Dijon Chicken Tenders

These creamy Dijon chicken tenders offer a smooth, rich sauce that clings beautifully to each piece.

The garlic adds warmth while the mustard provides a tangy depth that enhances the chicken’s natural flavor.

The dish feels decadent while staying low-carb and surprisingly light.

Each tender absorbs the sauce and becomes incredibly flavorful.

Ingredients

• 1 ½ lbs chicken tenders
• 1 tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper
• 1 tbsp olive oil
• 2 tbsp Dijon mustard
• ½ cup heavy cream
• ½ tsp paprika
• ½ tsp dried parsley

Instructions

• Season the chicken tenders with garlic powder, salt and black pepper.
• Heat olive oil in a skillet over medium heat.
• Add the chicken into the pan and cook until lightly browned on both sides.
• Stir Dijon mustard and heavy cream together in a small bowl.
• Pour the sauce over the chicken and lower the heat.
• Simmer for 5–7 minutes until the sauce thickens.
• Sprinkle paprika and parsley on top before serving.

These tenders feel rich and creamy while still fitting perfectly into a low-carb meal plan.

The Dijon adds pleasant sharpness that balances the cream.

Each tender soaks up the sauce and becomes tender and flavorful.

This dish is comforting, smooth and ideal for easy weeknight meals

Herbed Almond Crusted Chicken Tenders

These chicken tenders develop a deeply aromatic herbal crust made from almond flour and dried spices.

Each bite stays juicy inside while the almond coating becomes golden and crisp without adding extra carbs.

The herbs bring warmth, earthiness and a fragrant flavor profile that makes the chicken taste richer and more satisfying.

This dish is simple to prepare but tastes elevated and comforting.

Ingredients

• 1 ½ lbs chicken tenders
• 1 cup almond flour
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp garlic powder
• ½ tsp onion powder
• ½ tsp paprika
• ½ tsp salt
• ½ tsp pepper
• 1 egg, beaten
• 3 tbsp olive oil

Instructions

• Pat the chicken tenders dry thoroughly so that the almond flour coating sticks firmly and does not fall off during cooking.
  This drying step helps the seasoning cling more effectively and gives a crispier finish.
• Mix almond flour, thyme, rosemary, garlic powder, onion powder, paprika, salt and pepper in a large bowl.
  Combine the ingredients slowly so the herbs distribute evenly through the flour, preventing clumps and ensuring every bite is seasoned equally.
• Dip each chicken tender into the beaten egg and coat it fully.
  Let the excess egg drip off to avoid making the coating too thick or mushy.
• Press each chicken tender gently but firmly into the almond mixture.
  Make sure all sides are coated in a smooth layer so that the crust browns evenly during cooking.
• Heat olive oil in a skillet over medium heat and wait until it begins to shimmer.
  This indicates the oil is hot enough to create a crispy crust immediately.
• Lay the chicken tenders into the skillet without overcrowding the pan.
  Overcrowding lowers the oil temperature and prevents proper browning.
• Cook each tender for about 4–6 minutes per side until the crust becomes golden and firm.
  Flip carefully to avoid breaking the almond crust.
• Remove the chicken tenders and let them rest for two minutes before serving.
  This resting time helps the crust set and keeps the meat juicy.

These chicken tenders deliver comforting herbal flavor with a crisp texture that is completely low-carb.

The almond coating adds richness without heaviness.

Every bite feels warm, aromatic and deeply satisfying.

This recipe is great for easy dinners, meal prep or dipping into low-carb sauces.

Zesty Chili Lime Chicken Tenders

These chicken tenders are marinated in lime juice and chili spices that seep into the meat and brighten every bite.

The combination of tangy citrus and warm chili creates layers of flavor that make the chicken taste lively and refreshing.

The fast cooking method keeps the tenders soft, juicy and perfectly tender.

This dish adds bold flavor to low-carb eating without adding extra calories.

Ingredients

• 1 ½ lbs chicken tenders
• 2 tbsp lime juice
• 1 tbsp lime zest
• 1 tsp chili powder
• ½ tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp pepper
• 2 tbsp olive oil

Instructions

• Mix lime juice, lime zest, chili powder, smoked paprika, garlic powder, salt and pepper in a bowl.
  Stir thoroughly so the acid and spices blend smoothly without settling at the bottom.
• Add the chicken tenders and coat each piece evenly in the marinade.
  Massage gently so the lime flavor penetrates deeper into the meat fibers.
• Let the chicken sit for 20–30 minutes.
  This resting time allows the chili and lime flavors to develop fully and tenderize the chicken naturally.
• Heat olive oil in a skillet over medium heat until it warms evenly across the surface.
  You want gentle sizzle, not aggressive frying.
• Place the marinated tenders in a single layer and avoid stacking them.
  A single layer ensures even browning and prevents steaming.
• Cook each side for 4–5 minutes until the tenders become lightly charred and aromatic.
  The lime caramelizes slightly and creates a flavorful outer layer.
• Remove from heat and allow the chicken to settle briefly before serving.
  This helps the juices redistribute evenly.

These chili lime tenders offer bold, lively flavor with a refreshing citrus twist.

The warm spices balance the brightness of the lime perfectly.

The chicken remains moist and tender throughout.

This recipe is vibrant, satisfying and perfect for low-carb meals.

Cheesy Basil Pesto Chicken Tenders

These chicken tenders are coated in a rich layer of pesto and parmesan that melts into a fragrant, cheesy crust.

The basil creates a fresh herbal aroma while the parmesan adds savory depth and crispness.

The chicken stays juicy inside and takes on the flavors beautifully.

This recipe feels indulgent while still low-carb.

Ingredients

• 1 ½ lbs chicken tenders
• 3 tbsp basil pesto (no sugar added)
• ½ cup grated parmesan
• ½ tsp garlic powder
• ½ tsp black pepper
• 1 tbsp olive oil

Instructions

• Rub the chicken tenders evenly with the basil pesto so each piece is well coated.
  The pesto acts both as seasoning and adhesive for the cheese.
• Sprinkle garlic powder and black pepper over the pesto-coated tenders.
  These mild seasonings boost flavor without overpowering the basil.
• Press grated parmesan onto each chicken tender.
  The cheese will melt during cooking and form a crisp, golden coating.
• Heat olive oil in a skillet over medium heat and swirl to coat the pan.
  A thin oil layer helps the cheese crisp instead of burn.
• Place the chicken tenders gently into the skillet and keep the heat steady.
  Sudden temperature changes can cause the cheese to stick.
• Cook each side for 4–6 minutes until the cheese melts fully and becomes golden.
  Flip slowly to preserve the crust.
• Allow the chicken to rest for a minute before serving.
  This sets the cheese coating and locks in moisture.

These pesto tenders taste bright, cheesy and incredibly aromatic.

The basil enhances the chicken without adding carbs.

The parmesan creates a rich crust that feels indulgent.

This dish is perfect for low-carb comfort food cravings.

Smoky Paprika Dijon Chicken Tenders

These chicken tenders combine the tanginess of Dijon mustard with the warm smokiness of paprika.

The flavors coat the chicken fully and create a deeply flavorful crust when cooked.

The mustard tenderizes the meat while the paprika gives a rich, smoky aroma.

This dish is hearty, bold and low-carb friendly.

Ingredients

• 1 ½ lbs chicken tenders
• 2 tbsp Dijon mustard
• 1 tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp pepper
• 1 tbsp olive oil

Instructions

• Rub Dijon mustard over each chicken tender until coated evenly.
  The mustard provides tang and helps the spices cling to the surface.
• Mix smoked paprika, garlic powder, salt and pepper in a small bowl.
  Sprinkle the mixture over the mustard-coated tenders and rub lightly.
• Heat olive oil in a skillet over medium heat until warm and smooth.
  This helps the chicken brown nicely.
• Place the seasoned chicken in the pan and cook 4–5 minutes on each side.
  The mustard will thicken slightly and adhere to the meat.
• Reduce heat and allow the flavors to finish melding for 1–2 extra minutes.
  This final warming step boosts flavor depth.
• Remove from heat and let the tenders rest briefly.
  Resting keeps the chicken juicy and helps the spices settle.

These smoky Dijon tenders offer a bold mix of tangy and warm flavors.

The paprika adds depth without overpowering.

The mustard keeps the chicken moist and tender.

This recipe is simple, flavorful and ideal for low-carb meals.

Creamy Spinach Garlic Chicken Tenders

These chicken tenders simmer in a creamy spinach and garlic sauce that becomes thick, velvety and full of flavor.

The garlic adds warmth while the spinach gives a hearty, earthy taste.

The chicken absorbs the creamy sauce and becomes soft, tender and delicious.

This dish feels luxurious while still low-carb.

Ingredients

• 1 ½ lbs chicken tenders
• 1 tsp garlic powder
• ½ tsp salt
• ½ tsp pepper
• 1 tbsp butter
• ½ cup heavy cream
• 1 cup chopped spinach
• ½ tsp Italian seasoning

Instructions

• Season the chicken with garlic powder, salt and pepper so the flavor penetrates from the start.
  Light seasoning enhances the sauce later.
• Melt butter in a skillet over medium heat until it foams lightly.
  This helps the chicken sear evenly.
• Add the chicken tenders and cook until lightly browned on both sides.
  The browning adds flavor to the final sauce.
• Stir heavy cream and chopped spinach together in a bowl briefly.
  This ensures the cream coats the spinach evenly.
• Pour the mixture into the skillet and lower the heat.
  The cream will thicken slowly and absorb garlic flavors.
• Add Italian seasoning and let the sauce simmer for 5–7 minutes.
  This creates a velvety, flavorful coating.
• Remove the chicken and let the sauce settle slightly before serving.
  The sauce thickens more as it cools.

These creamy spinach tenders taste rich and comforting without feeling heavy.

The garlic adds warmth to the smooth sauce.

The spinach gives color and earthy balance.

This recipe is luxurious, filling and perfect for low-carb dinners.

Garlic Butter Rosemary Chicken Tenders

These low-carb chicken tenders cook in rich garlic butter that melts into the meat and makes every bite fragrant and juicy.

The rosemary adds deep herbal warmth that complements the buttery flavor beautifully.

The chicken becomes golden, tender and incredibly aromatic as the garlic browns slowly in the pan.

This dish feels fancy but stays simple and low-carb.

Ingredients

• 1 ½ lbs chicken tenders
• 2 tbsp butter
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tbsp minced fresh garlic
• 1 tsp dried rosemary
• ½ tsp salt
• ½ tsp pepper

Instructions

• Pat the chicken tenders completely dry so the butter browns properly and the seasoning clings tightly to the surface.
  Dry chicken helps the rosemary and garlic form a flavorful crust rather than sliding off during cooking.
• Season the chicken evenly with garlic powder, salt and pepper.
  This creates a flavorful base so the tenders absorb the buttery herbs later.
• Heat olive oil and butter together in a skillet over medium heat.
  Allow the butter to melt slowly so it turns slightly frothy but not burnt.
• Add minced garlic to the melted butter and stir gently until it becomes fragrant and lightly golden.
  This infuses the fat with rich garlic aroma that spreads into the chicken.
• Place the chicken tenders in the pan and let them sear without moving them.
  This creates a strong golden crust and prevents the tenders from tearing.
• Sprinkle dried rosemary over the chicken and gently press it into the meat.
  This helps the herb warm up and release its natural oils.
• Cook 4–6 minutes per side, spooning the garlic butter over the chicken as it cooks.
  This bastes the tenders and keeps them moist and richly flavored.
• Remove from heat and let the chicken rest for two minutes.
  This helps the butter settle into the meat for maximum juiciness.

These tenders deliver buttery richness with fragrant garlic and soft rosemary herbiness.

The chicken stays moist and flavorful from the constant basting.

Each bite feels warm, aromatic and satisfying.

This recipe is perfect for an elegant but low-carb meal.

Crispy Parmesan Paprika Chicken Tenders

These chicken tenders create a beautifully crisp crust from parmesan mixed with smoky paprika.

The parmesan melts and hardens into a crunchy shell while the paprika gives a warm, smoky aroma.

The chicken inside stays tender thanks to the fast skillet cooking method.

This recipe feels indulgent yet remains low-carb.

Ingredients

• 1 ½ lbs chicken tenders
• ¾ cup grated parmesan
• ½ cup almond flour
• 1 tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp pepper
• 1 egg, beaten
• 3 tbsp olive oil

Instructions

• Dry the chicken tenders thoroughly so the crust can stick evenly without peeling away.
  Moisture prevents browning, so this step is important for crispiness.
• Mix almond flour, parmesan, smoked paprika, garlic powder, salt and pepper.
  Combine the ingredients slowly so the paprika spreads evenly for uniform color and flavor.
• Dip each chicken tender into the beaten egg and shake off excess liquid.
  A thin egg layer works better for crisp texture.
• Press each tender into the parmesan mixture and ensure every surface is coated well.
  The cheese should cling tightly so it crisps instead of falling off.
• Heat olive oil in a large skillet over medium heat.
  The oil should shimmer gently for proper browning.
• Lay the coated chicken tenders into the skillet without crowding.
  This helps the crust form without steaming.
• Cook each side 4–6 minutes until the parmesan becomes golden and crunchy.
  The cheese will harden into a crisp shell as it cooks.
• Remove the chicken and rest for one minute before serving.
  This keeps the crust intact and the inside juicy.

These tenders taste smoky, cheesy and satisfyingly crisp with very low carbs.

The parmesan creates a crunchy shell that feels indulgent.

The paprika adds warmth and color.

This recipe works beautifully with any low-carb dipping sauce.

Sesame Ginger Stir-Fried Chicken Tenders

These tenders are cooked in a sesame-ginger sauce that coats the chicken with warm, aromatic flavor.

The ginger adds brightness while the sesame deepens the richness of the dish.

The chicken cooks quickly and absorbs the flavorful sauce fully.

This dish feels comforting and Asian-inspired while staying low-carb.

Ingredients

• 1 ½ lbs chicken tenders
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 1 tsp grated ginger
• 1 tsp garlic powder
• 1 tbsp soy sauce (low sugar)
• ½ tsp salt
• ½ tsp pepper

Instructions

• Cut the chicken tenders into thinner strips so they cook faster and absorb flavor more deeply.
  Thinner pieces also allow more sauce to cling to the meat.
• Season the chicken lightly with salt, pepper and garlic powder.
  This adds a base flavor so the ginger-sesame sauce does not overpower the meat.
• Heat sesame oil and olive oil together in a skillet over medium heat.
  The oils blend into a rich base that enhances the Asian flavor profile.
• Add grated ginger to the hot oils and stir until aromatic.
  Ginger releases fragrance quickly, infusing the pan with warmth.
• Place the chicken into the skillet and spread the pieces out.
  This prevents steaming and helps the chicken brown slightly.
• Stir-fry for 6–8 minutes until the chicken becomes lightly golden.
  The ginger flavor will soak into the chicken during this time.
• Add soy sauce and toss to coat the chicken fully.
  The sauce thickens slightly and clings to the tenders, creating a glossy finish.
• Cook for one additional minute so the sauce reduces.
  This ensures a more concentrated flavor.

These sesame-ginger tenders taste warm, aromatic and deeply satisfying.

The chicken soaks up the sauce beautifully.

The ginger adds brightness, while the sesame brings earthy richness.

This recipe is perfect for low-carb Asian-inspired meals.

Creamy Sun-Dried Tomato Chicken Tenders

These tenders cook in a luxuriously creamy sauce made from sun-dried tomatoes and herbs.

The tomatoes add sweet, tangy depth while the cream makes the dish silky and rich.

The chicken absorbs the sauce beautifully and becomes incredibly tender.

This dish feels comforting and restaurant-quality yet low-carb.

Ingredients

• 1 ½ lbs chicken tenders
• 1 tbsp olive oil
• 1 tsp garlic powder
• ½ tsp pepper
• ½ tsp salt
• ½ cup heavy cream
• ¼ cup finely chopped sun-dried tomatoes
• ½ tsp Italian seasoning

Instructions

• Season the chicken with garlic powder, salt and pepper.
  This ensures the chicken has base flavor before absorbing the creamy sauce.
• Heat olive oil in a skillet over medium heat until warm and glossy.
  This helps the tenders sear evenly.
• Add the chicken tenders and cook until lightly browned on both sides.
  Browning creates deeper flavor in the final sauce.
• Mix heavy cream, chopped sun-dried tomatoes and Italian seasoning in a small bowl.
  This prepares the sauce so each ingredient blends consistently.
• Pour the mixture into the skillet and lower the heat.
  The cream will thicken gradually while the tomatoes release flavor.
• Simmer for 5–7 minutes, stirring gently so the sauce coats the chicken completely.
  The tomatoes soften and enhance the cream with rich sweetness.
• Let the sauce thicken slightly before removing from heat.
  This creates the perfect creamy consistency.

These tenders taste rich, smooth and deeply flavorful.

The sun-dried tomatoes add a sweet-tangy punch to the cream.

The chicken soaks up the sauce and becomes irresistibly tender.

This dish is perfect for a comforting low-carb dinner.

Spicy Mustard Garlic Chicken Tenders

These chicken tenders combine the tanginess of mustard with bold garlic heat.

The sauce coats the chicken completely and gives every bite a strong, vibrant flavor.

The mustard tenderizes the chicken while keeping it juicy and flavorful.

This recipe is bold, zesty and ideal for low-carb meals.

Ingredients

• 1 ½ lbs chicken tenders
• 1 tbsp Dijon mustard
• 1 tsp garlic powder
• 1 tbsp minced garlic
• ½ tsp chili flakes
• ½ tsp salt
• ½ tsp pepper
• 1 tbsp olive oil

Instructions

• Spread Dijon mustard over each chicken tender so the surface is covered completely.
  This tangy layer helps the garlic cling and provides natural tenderizing.
• Season the chicken with garlic powder, salt and pepper.
  This ensures each bite is flavorful from the inside out.
• Heat olive oil in a skillet over medium heat until lightly shimmering.
  This creates the ideal cooking surface for mustard-coated meat.
• Add minced garlic to the pan and sauté for a few seconds until aromatic.
  This releases a strong, warm garlic flavor.
• Lay the chicken tenders in the skillet and avoid moving them at first.
  This helps the mustard caramelize slightly and form a flavorful coating.
• Sprinkle chili flakes over the chicken to add heat and vibrant flavor.
  The heat intensifies as the chicken cooks.
• Cook the chicken for 4–6 minutes per side until fully browned.
  The garlic and mustard blend into a rich, savory crust.
• Rest the chicken briefly before serving.
  This locks in the moisture and enhances the final flavor.

These tenders offer bold garlic heat mixed with tangy mustard sharpness.

The chili adds a gentle kick that builds slowly.

The chicken stays tender and flavorful throughout cooking.

This recipe is perfect for strong, vibrant low-carb meals.