This easy, high-protein appetizer is packed with flavor, crunch, and juiciness. Whether served as a snack, party dish, or meal, these bacon-wrapped chicken tenders will satisfy any craving while keeping carbs low and protein high!
- Total Cooking Time: 30 minutes
- Preparation Time: 10 minutes
- Cooking Time: 20 minutes
- Servings: 4
Contents
Ingredients
- 8 chicken tenders (or 2 chicken breasts, cut into strips)
- 8 slices of bacon (thin-cut for better crispiness)
- ½ tsp garlic powder
- ½ tsp smoked paprika
- ½ tsp black pepper
- ¼ tsp salt
- ½ tsp Italian seasoning (optional)
- 1 tbsp olive oil (for brushing)
Optional Additions:
- ½ tsp red pepper flakes (for spice)
- 1 tbsp honey (for a slightly sweet glaze, not keto)
- ¼ cup grated Parmesan (for extra flavor)
Substitutions:
- Turkey bacon: Use for a leaner option.
- Extra crunch: Sprinkle crushed pork rinds before baking.
- Dairy-free: No changes needed!
Step-by-Step Instructions
- Preheat the Oven:
- Set oven to 200°C (400°F) and line a baking sheet with parchment paper or a wire rack.
- Season the Chicken:
- In a bowl, toss chicken tenders with garlic powder, smoked paprika, black pepper, salt, and Italian seasoning.
- Wrap with Bacon:
- Wrap each chicken tender with a slice of bacon, slightly overlapping as you go.
- Place seam-side down on the baking sheet.
- Bake Until Crispy:
- Brush with olive oil for extra crispiness.
- Bake for 20–25 minutes, flipping halfway for even cooking.
- Optional: Broil for 2–3 minutes at the end for extra crisp bacon.
- Serve & Enjoy:
- Let cool slightly, then serve with dipping sauce of choice (ranch, honey mustard, or BBQ sauce).
Nutritional Information (Per Serving – 2 Tenders)
- Calories: 240
- Protein: 28 g
- Fats: 14 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Sugar: 0 g
Vitamins & Benefits
- Chicken: High in lean protein for muscle maintenance.
- Bacon: Adds flavor and healthy fats for keto diets.
- Garlic & Paprika: Provide antioxidants and anti-inflammatory benefits.
Did you know? Bacon-wrapped chicken is a popular dish in both American BBQ and European cuisines, often paired with dipping sauces for extra flavor!
Storage Tips
- Refrigeration: Store in an airtight container for up to 3 days.
- Reheating: Bake at 180°C (350°F) for 5 minutes or air fry for 2–3 minutes.
- Freezing: Freeze raw bacon-wrapped tenders for up to 2 months, then bake directly from frozen.
FAQ
❓ Can I make these in the air fryer?
✔️ Yes! Cook at 200°C (400°F) for 12–15 minutes, flipping halfway.
❓ What sauces pair best with these tenders?
✔️ Ranch, honey mustard, buffalo sauce, or sugar-free BBQ sauce.
❓ How do I get the bacon extra crispy?
✔️ Use thin-cut bacon and broil for 2–3 minutes at the end.
