Low Carb Chicken and Waffles

Name: Low Carb Chicken and Waffles
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: American
Ingredients: 1 lb boneless skinless chicken tenderloins; 1 cup almond flour; ½ tbsp garlic powder; ½ tbsp onion powder; ½ tbsp salt; ½ tbsp pepper, black; 2x large egg; ¼ cup butter, unsalted, melted; ½ cup olive oil, extra virgin, for frying; ¾ cup almond flour; 1 tbsp coconut flour; 1 tsp salt; ½ tsp baking soda; 3x large egg; 2 tbsp heavy whipping cream; 1 tsp vanilla extract; 2 tbsp besti monkfruit sweetener

Published March 16, 2018 Updated August 23, 2026

Fried chicken tenders on a keto waffle drizzled with syrup, on a white square plate

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Introduction

Chicken and waffles is a relatively new combination, but it is one that has caught on like wildfire! Even though it may sound like a strange combination, chicken and waffles really do go together!

Chicken tenders are a classic. They’re delicious, easy to make, and are always a favorite. They’re a great entree for lunch or dinner, and now you can even serve them for breakfast! Best of all, you can now enjoy them without feeling guilty! These chicken tenders are juicy on the inside, crispy on the outside, and are oh-so-tender. These chicken tenders have all of the flavor with a fraction of the carbs! You can also try make flourless fried chicken with Better Than Bread Keto’s Keto Flourless Fried Chicken!

Waffles

It was more difficult than we would have expected to create a low carb waffle. The trick thing was getting that classic waffle consistency. But good news! We have managed to create a low carb waffle that has the same consistency as a traditional waffle without all the carbs! For our waffles, we used a blend of both almond flour and coconut flour. This kept them from turning out too grainy or too spongy. Then, we found the perfect combination of wet ingredients! These waffles aren’t rubbery, nor are they sandy. Goldy Locks would be proud because these are juuuuuust right.

Syrup

Recently, we have discovered ChocZero’s Honest Syrups which are absolutely amazing! In fact, these syrups are what inspired this recipe. We purchased these syrups and loved them, but we didn’t really have much to put them on. Then it hit us: chicken and waffles! These syrups are the perfect compliment to this recipe!

Nutrition (per serving) | Makes 2 servings

You’ll find the full per-serving breakdown — calories, fat, fiber, protein, and net carbs — in the Nutrition Facts panel with the recipe below. One batch makes about 6 tenders and 2 large waffles, so a serving is roughly 3 tenders and a waffle. The panel doesn’t count the frying oil: the half cup is the cooking medium, not an amount assumed to be eaten, and how much a batch takes up varies.

Delicious Keto-Friendly Waffle Add-Ons

Click HERE to Pin Chicken and Waffles

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Enjoy!

Ingredients

Chicken Tenders

Waffles

Nutrition Facts

2 servings per recipe

	Per Serving 1290		Per Recipe 2580
4.05 servings of boneless skinless chicken tenderloins (1 lb) @ 110 each	222.75		445.49
8 servings of almond flour (1 cup) @ 90 each	360		720
1 ½ servings of garlic powder (½ tbsp) @ 9 each	6.75		13.5
1 ½ servings of onion powder (½ tbsp) @ 8 each	6		12
1 ½ servings of pepper, black (½ tbsp) @ 6 each	4.5		9
2 servings of large egg (2 x) @ 60 each	60		120
4 servings of butter, unsalted (¼ cup) @ 100 each	200		400
6 servings of almond flour (¾ cup) @ 90 each	270		540
½ serving of coconut flour (1 tbsp) @ 60 each	15		30
3 servings of large egg (3 x) @ 60 each	90		180
2 servings of heavy whipping cream (2 tbsp) @ 50 each	50		100
1 serving of vanilla extract (1 tsp) @ 12 each	6		12
	97g	124%	193g	248%
4.05 servings of boneless skinless chicken tenderloins (1 lb) @ 1.5 g each	3.04 g		6.07 g
8 servings of almond flour (1 cup) @ 8 g each	32 g		64 g
2 servings of large egg (2 x) @ 4 g each	4 g		8 g
4 servings of butter, unsalted (¼ cup) @ 11 g each	22 g		44 g
6 servings of almond flour (¾ cup) @ 8 g each	24 g		48 g
½ serving of coconut flour (1 tbsp) @ 2 g each	0.5 g		1 g
3 servings of large egg (3 x) @ 4 g each	6 g		12 g
2 servings of heavy whipping cream (2 tbsp) @ 5 g each	5 g		10 g
	25g	126%	50g	252%
8 servings of almond flour (1 cup) @ 0.5 g each	2 g		4 g
2 servings of large egg (2 x) @ 1.5 g each	1.5 g		3 g
4 servings of butter, unsalted (¼ cup) @ 7 g each	14 g		28 g
6 servings of almond flour (¾ cup) @ 0.5 g each	1.5 g		3 g
½ serving of coconut flour (1 tbsp) @ 2 g each	0.5 g		1 g
3 servings of large egg (3 x) @ 1.5 g each	2.25 g		4.5 g
2 servings of heavy whipping cream (2 tbsp) @ 3.5 g each	3.5 g		7 g
Trans Fat	0g	0%	0g	0%
	716mg	239%	1433mg	478%
4.05 servings of boneless skinless chicken tenderloins (1 lb) @ 55 mg each	111.37 mg		222.75 mg
2 servings of large egg (2 x) @ 210 mg each	210 mg		420 mg
4 servings of butter, unsalted (¼ cup) @ 30 mg each	60 mg		120 mg
3 servings of large egg (3 x) @ 210 mg each	315 mg		630 mg
2 servings of heavy whipping cream (2 tbsp) @ 20 mg each	20 mg		40 mg
	3520mg	153%	7040mg	306%
4.05 servings of boneless skinless chicken tenderloins (1 lb) @ 40 mg each	81 mg		162 mg
1 ½ servings of garlic powder (½ tbsp) @ 1 mg each	0.75 mg		1.5 mg
1 ½ servings of onion powder (½ tbsp) @ 1 mg each	0.75 mg		1.5 mg
6 servings of salt (½ tbsp) @ 590 mg each	1770 mg		3540.01 mg
2 servings of large egg (2 x) @ 70 mg each	70 mg		140 mg
½ serving of coconut flour (1 tbsp) @ 28 mg each	7 mg		14 mg
4 servings of salt (1 tsp) @ 590 mg each	1180 mg		2360 mg
2 servings of baking soda (½ tsp) @ 300 mg each	300 mg		600 mg
3 servings of large egg (3 x) @ 70 mg each	105 mg		210 mg
2 servings of heavy whipping cream (2 tbsp) @ 5 mg each	5 mg		10 mg
1 serving of vanilla extract (1 tsp) @ 0.4 mg each	0.2 mg		0.4 mg
	42g	15%	84g	31%
8 servings of almond flour (1 cup) @ 3 g each	12 g		24 g
1 ½ servings of garlic powder (½ tbsp) @ 2 g each	1.5 g		3 g
1 ½ servings of onion powder (½ tbsp) @ 1.9 g each	1.43 g		2.85 g
1 ½ servings of pepper, black (½ tbsp) @ 1.5 g each	1.13 g		2.25 g
2 servings of large egg (2 x) @ 0.99 g each	0.99 g		1.98 g
6 servings of almond flour (¾ cup) @ 3 g each	9 g		18 g
½ serving of coconut flour (1 tbsp) @ 8 g each	2 g		4 g
3 servings of large egg (3 x) @ 0.99 g each	1.49 g		2.97 g
2 servings of heavy whipping cream (2 tbsp) @ 0.4 g each	0.4 g		0.8 g
1 serving of vanilla extract (1 tsp) @ 0.5 g each	0.25 g		0.5 g
6 servings of besti monkfruit sweetener (2 tbsp) @ 4 g each	12 g		24 g
	9g	33%	18g	66%
8 servings of almond flour (1 cup) @ 1 g each	4 g		8 g
1 ½ servings of garlic powder (½ tbsp) @ 0.3 g each	0.23 g		0.45 g
1 ½ servings of onion powder (½ tbsp) @ 0.1 g each	0.08 g		0.15 g
1 ½ servings of pepper, black (½ tbsp) @ 0.6 g each	0.45 g		0.9 g
6 servings of almond flour (¾ cup) @ 1 g each	3 g		6 g
½ serving of coconut flour (1 tbsp) @ 6 g each	1.5 g		3 g
	8g		15g
8 servings of almond flour (1 cup) @ 1 g each	4 g		8 g
1 ½ servings of garlic powder (½ tbsp) @ 0.1 g each	0.08 g		0.15 g
1 ½ servings of onion powder (½ tbsp) @ 0.2 g each	0.15 g		0.3 g
6 servings of almond flour (¾ cup) @ 1 g each	3 g		6 g
½ serving of coconut flour (1 tbsp) @ 1 g each	0.25 g		0.5 g
1 serving of vanilla extract (1 tsp) @ 0.5 g each	0.25 g		0.5 g
	12g		24g
6 servings of besti monkfruit sweetener (2 tbsp) @ 4 g each	12 g		24 g
	21g		42g
8 servings of almond flour (1 cup) @ 2 g each	8 g		16 g
1 ½ servings of garlic powder (½ tbsp) @ 1.7 g each	1.28 g		2.55 g
1 ½ servings of onion powder (½ tbsp) @ 1.8 g each	1.35 g		2.7 g
1 ½ servings of pepper, black (½ tbsp) @ 0.9 g each	0.68 g		1.35 g
2 servings of large egg (2 x) @ 0.99 g each	0.99 g		1.98 g
6 servings of almond flour (¾ cup) @ 2 g each	6 g		12 g
½ serving of coconut flour (1 tbsp) @ 2 g each	0.5 g		1 g
3 servings of large egg (3 x) @ 0.99 g each	1.49 g		2.97 g
2 servings of heavy whipping cream (2 tbsp) @ 0.4 g each	0.4 g		0.8 g
1 serving of vanilla extract (1 tsp) @ 0.5 g each	0.25 g		0.5 g
	90g	180%	180g	361%
4.05 servings of boneless skinless chicken tenderloins (1 lb) @ 26 g each	52.65 g		105.3 g
8 servings of almond flour (1 cup) @ 3 g each	12 g		24 g
1 ½ servings of garlic powder (½ tbsp) @ 0.5 g each	0.38 g		0.75 g
1 ½ servings of onion powder (½ tbsp) @ 0.2 g each	0.15 g		0.3 g
1 ½ servings of pepper, black (½ tbsp) @ 0.2 g each	0.15 g		0.3 g
2 servings of large egg (2 x) @ 6 g each	6 g		12 g
6 servings of almond flour (¾ cup) @ 3 g each	9 g		18 g
½ serving of coconut flour (1 tbsp) @ 2 g each	0.5 g		1 g
3 servings of large egg (3 x) @ 6 g each	9 g		18 g
2 servings of heavy whipping cream (2 tbsp) @ 0.4 g each	0.4 g		0.8 g

About these numbers: We are home cooks, not certified nutritionists. Nutrition is shared as a courtesy and calculated with free online nutrition calculators — we compare a few to get as close as we can — so please treat it as a helpful estimate rather than a guarantee. The brands you buy, any swaps you make, and how generously you portion the recipe will all move these numbers.

Directions

Pour olive oil into large skillet and place over medium heat.
To create coating, crack eggs into a bowl and pour in melted butter.
To create breading, in another bowl, combine almond flour, garlic powder, onion powder, salt, and pepper.
Cut chicken breast into strips proximately 2 inches wide (if they are too thick, the breading will burn before the chicken is cooked thoroughly).
Dip chicken strips in egg and butter mixture to coat, then add it to the almond flour mixture and cover so that it is completely covered.
Place the chicken strip into the hot oil and fry for approximately 3 minutes on each side, or until cooked through.
Repeat until all chicken has been fried.
Heat waffle maker to approximately 350 degrees (or equivalent to "medium" setting).
In a large bowl, stir together almond flour, coconut flour, salt, baking soda, and monk fruit.*
Add eggs, heavy cream, and vanilla into the bowl and mix well.
Once your batter is mixed, pour it into your waffle maker and cook for approximately 1 minute.

Notes

This makes about 6 tenders and 2 large waffles, which we count as 2 servings — roughly 3 tenders and a waffle each.
The nutrition below does not count the frying oil. The half cup listed is the cooking medium, not an amount assumed to be eaten; how much a batch absorbs varies with your pan and heat.
If your waffle batter is too thick, add 1 tbs of water to thin it out.
Chocolate chips are a great add in. If you are going to add them to your batter, add them in with the dry ingredients. We suggest Lily’s Chocolate chips.

Correction — August 23, 2026: The nutrition figures were wrong. The old per-tender and per-waffle numbers no longer matched the recipe, and the count treated the whole half cup of frying oil as eaten rather than left in the pan.

Low Carb Chicken and Waffles

Introduction

Waffles

Syrup

Delicious Keto-Friendly Waffle Add-Ons

Ingredients

Chicken Tenders

Waffles

Nutrition Facts

Directions

Pour olive oil into large skillet and place over medium heat.

To create coating, crack eggs into a bowl and pour in melted butter.

To create breading, in another bowl, combine almond flour, garlic powder, onion powder, salt, and pepper.

Cut chicken breast into strips proximately 2 inches wide (if they are too thick, the breading will burn before the chicken is cooked thoroughly).

Dip chicken strips in egg and butter mixture to coat, then add it to the almond flour mixture and cover so that it is completely covered.

Place the chicken strip into the hot oil and fry for approximately 3 minutes on each side, or until cooked through.

Repeat until all chicken has been fried.

Heat waffle maker to approximately 350 degrees (or equivalent to "medium" setting).

In a large bowl, stir together almond flour, coconut flour, salt, baking soda, and monk fruit.*

Add eggs, heavy cream, and vanilla into the bowl and mix well.

Once your batter is mixed, pour it into your waffle maker and cook for approximately 1 minute.

Notes

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