Low Carb Chicken and Waffles
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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 tender) | Serving Size: 6 Tenders (about 1 pound of chicken)
Calories: 250 | Fat: 20.7g | Carbs: 3.3g | Fiber: 2g | Protein: 13.1g | Net Carbs: 1.3g
Nutrition (per waffle) | Serving Size: 2 Large Waffles
Calories: 465 | Fat: 36g | Carbs: 10g | Fiber: 12g | Protein: 19.5g | Net Carbs: 4g
Delicious Keto-Friendly Waffle Add-Ons
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Enjoy!
Other Recipes You Might Enjoy:
Nutritional Disclaimer: We are not certified nutritionists. Nutritional data is provided as a courtesy. The information provided is calculated through a free-web based nutrition calculator and is not guaranteed to be accurate. To ensure we provide you with good information, we look at a variety of calculators.
Ingredients
Chicken Tenders
- 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
Waffles
- 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
Nutrition Facts
2 servings per recipe| Calories | Per Serving 1770 | Per Recipe 3540 | ||
|---|---|---|---|---|
| 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 | ||
| 8 servings of olive oil, extra virgin (½ cup) @ 120 each | 480 | 960 | ||
| 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 | ||
| Total Fat | 153g | 196% | 305g | 391% |
| 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 | ||
| 8 servings of olive oil, extra virgin (½ cup) @ 14 g each | 56 g | 112 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 | ||
| Saturated Fat | 33g | 166% | 66g | 332% |
| 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 | ||
| 8 servings of olive oil, extra virgin (½ cup) @ 2 g each | 8 g | 16 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% |
| Cholesterol | 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 | ||
| Sodium | 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 | ||
| Total Carbohydrate | 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 | ||
| Dietary Fiber | 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 | ||
| Total Sugars | 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 | ||
| Sugar Alcohols | 12g | 24g | ||
| 6 servings of besti monkfruit sweetener (2 tbsp) @ 4 g each | 12 g | 24 g | ||
| Net Carbohydrates | 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 | ||
| Protein | 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 | ||
Directions
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Pour olive oil into large skillet and place over medium heat.
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To create coating, crack eggs into a bowl and pour in melted butter.
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To create breading, in another bowl, combine almond flour, garlic powder, onion powder, salt, and pepper.
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Cut chicken breast into strips proximately 2 inches wide (if they are too thick, the breading will burn before the chicken is cooked thoroughly).
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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.
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Place the chicken strip into the hot oil and fry for approximately 3 minutes on each side, or until cooked through.
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Repeat until all chicken has been fried.
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Heat waffle maker to approximately 350 degrees (or equivalent to "medium" setting).
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In a large bowl, stir together almond flour, coconut flour, salt, baking soda, and monk fruit.*
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Add eggs, heavy cream, and vanilla into the bowl and mix well.
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Once your batter is mixed, pour it into your waffle maker and cook for approximately 1 minute.
Notes
- 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.