Healthy Pork Rind Crusted Chicken Tenders


Yield: 4 servings


  • 2 oz pork rinds
  • 1½ lb. chicken tenders (about 12 pieces)
  • 3 tablespoons Dijon mustard
  • 1 teaspoon kosher salt
  • 1 teaspoon garlic powder
  • ½ teaspoon cayenne pepper
  • 2 tablespoons olive oil


  1. Place the pork rinds in a large ziploc bag. Seal, removing as much air as possible. Use a meat pounder to crush the pork rinds into crumbs, similar to Panko. Place in a shallow bowl.
  2. Brush the chicken tenders with the mustard and sprinkle with kosher salt, garlic powder and cayenne.
  3. Dip each chicken tender into the crushed pork rinds, pressing on both sides to help the crumbs adhere.
  4. Heat a nonstick double-burner griddle (or two large nonstick skillets) over medium-high heat, about 2 minutes. Brush with olive oil.
  5. Add the coated chicken tenders. Fry until golden-brown, about 3 minutes on each side, working in batches if necessary.*


*If working in batches, keep the cooked chicken tenders on a cooling rack in a 200 degree F oven, while you cook more batches.

Nutrition Per Serving

Serving size: 3 chicken tenders; Calories: 337; Fat: 13g; Saturated fat: 3g;Carbohydrates: 0g; Sugar: 0g; Sodium: 868mg; Fiber: 0g; Protein: 48g

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