Keto Chicken & Waffles


Makes 8 servings

INGREDIENTS Fried Chicken Ingredients:

  • 1 pound of chicken tenderloins, lightly flattened

  • Avocado or refined coconut oil for frying.


Chicken Marinade:

  • 1 cup of heavy whipping cream2 teaspoons of tabasco hot sauce

  • 1 tablespoon of apple cider vinegar

  • 1/4 teaspoon of ground black pepper

  • 1 teaspoon of sea salt


Chicken Coating

  • 1/2 cup of finely milled almond flour, measured and sifted

  • 1/4 cup of coconut flour1/4 cup of finely grated Parmesan cheese, the kind that comes in a container

  • 1 teaspoon of paprika

  • 1/2 teaspoon of garlic powder

  • 1/2 teaspoon of onion powder

  • 1/4 teaspoon of ground black pepper

  • 1 teaspoon of salt

  • 1/4 or to taste of cayenne pepper

  • 2 large eggs lightly beaten, for egg wash


Waffle Ingredients

Makes 4 Belgium Waffles

  • 8 ounces full-fat cream cheese, room temperature

  • 5 whole eggs, room temperature

  • 1/2-3/4 cup of water1 cup finely milled almond flour, measured and sifted

  • 1/4- cup coconut flour

  • 1 tablespoon of psyllium husk powder

  • 2 tablespoons granulated sugar substitute

  • 2 tsp baking powder

  • 1/2 tsp salt

  • 1/4 tsp black pepper


Cayenne Maple Syrup

  • 3/4 cup sugar-free syrup

  • 1/2 - 1 teaspoon of Tabasco

  • 1/4 cup of unsalted butter, cold


INSTRUCTIONS Fried Chicken Tenderloins Instructions


  1. Rinse and pad dry your chicken tenders. Using a meat mallet place your chicken between to pieces of cling wrap and gently flatten. Set aside.

  2. In a large bowl mix the heavy cream, hot sauce, apple cider vinegar, salt, and pepper. This will be the marinade for the chicken tenderloins

  3. Add the chicken to the bowl and allow to marinate in the fridge for at least 1 1/2 hours to overnight.

  4. While your chicken marinates prepare your waffles.

  5. After the chicken has marinated make your chicken coating.

  6. Set two bowls for the coating. In one bowl mix all the add all the dry ingredients and combine well.

  7. In the second bowl whisk the two eggs for the egg wash.

  8. Dip your chicken tenderloins one at a time in the egg wash, followed by the dry coating.

  9. I douple coated my chicken tenderloins by dipping them a second time in the egg wash and coating. Shake off any excess before frying.

  10. Preheat some oil in a skillet to medium-high heat and cook both sides of the chicken until lightly brown. You will want to fry your chicken in two or three batches. The oil may need to be changed if it begins the oil gets too murky from the coating.

  11. Place the chicken tenderloins on a baking sheet and lightly cover with foil and bake at 350 degrees for about 15-20 minutes until fully cooked.


Waffle Instructions

  1. Pre-heat the waffle iron according to its manufacturing recommendations.

  2. In a large bowl combine the finely milled almond flour, coconut flour, psyllium husk powder, sweetener, baking powder, salt, and pepper.

  3. In a medium-sized bowl using an electric mixer combine the cream cheese and eggs. Adding one egg at a time scraping the bowl to ensure the mixture fully combines.

  4. Next, add the cream cheese and egg mixture to the dry ingredients using a spatula.

  5. Add the 1/2 cup of water and stir to combine. Add up to an additional 1/4 cup of water as needed since the batter thickens as it sits.

  6. Grease the waffle iron well and add 1/3 cup of batter and spread. Note that the batter will be thick. Close the waffle iron and allow to cook on until golden brown according to your waffle’s manufacturing instructions.

  7. Serve your chicken and waffles by placing a piece of chicken on top of waffle and drizzle with sugar-free maple syrup or my recipe for cayenne maple syrup.

  8. Optionally also dust your chicken and waffles with some confectioner's sugar substitute and dash of cayenne pepper.

  9. Store any leftovers separately. The chicken can be stored in the refrigerator for up to 3 days. Store the waffles in the refrigerator for up to 5 days or freeze them for up to 3 weeks.


Cayenne Maple Syrup Instructions

  1. Heat the sugar-free maple syrup in a small saucepan until it just begins to simmer and add the tabasco sauce to taste. I added 1 teaspoon. Turn off the stove.

  2. Next stir in the cold unsalted butter and stir. The syrup will quickly thicken due to the butter emulsifying the sauce.

  3. Place in a serving container to use as a topping for the chicken and waffles.


NOTES The serving size for this recipe is 1/2 a Belgium waffle. The waffle recipe makes 4 waffles. The chicken serving is approximately two pieces of chicken tenderloins.



Serving size: 1 portion

Calories: 508

Fat: 40.7g

Net carbs: 5.6g

Protein: 29.3g


Recipe courtesy of Fit to Serve


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