Are Chicken Strips High in Carbs? A Look at Preparation, Not Just Protein

November 22, 2025 •

3 min read

Plain chicken meat contains zero carbohydrates, but a single serving of typical fast-food chicken tenders can contain 15-20 grams, making the preparation method the key factor. So, are chicken strips high in carbs? The definitive answer depends entirely on whether they are breaded and fried or simply grilled.

Quick Summary

Breaded and fried chicken strips are typically high in carbohydrates due to the coating, while unbreaded, grilled strips contain none. The exact carb count varies significantly by brand, restaurant, and cooking method, making it essential to check labels or preparation.

Key Points

Breading is the Carb Source: The chicken itself is zero-carb, while the flour, batter, and breadcrumbs used for coating add all the carbohydrates.
Grilled is Best for Low-Carb: Opting for grilled chicken strips over breaded and fried versions is the most effective way to eliminate carbs.
Fast Food Varies Greatly: Carb counts for restaurant chicken strips can differ dramatically, so checking specific nutrition information is crucial.
Homemade Offers Control: Making chicken strips at home allows you to use low-carb breading alternatives like almond flour for a keto-friendly option.
Air Fryers are a Healthy Choice: Air-frying provides a crispy texture similar to deep-frying but uses less oil and is ideal for low-carb coatings.
Don't Forget the Sides: High-carb sauces and sides can add hidden carbs, so pair your strips with low-carb options to keep your meal in check.

Plain Chicken vs. The Breaded Coating

At its core, chicken meat itself is a zero-carb, high-protein food. Chicken breast, the cut most commonly used for strips or tenders, is a lean protein source. The real source of carbohydrates in many chicken strips is the breading, batter, or flour used to coat the meat before it's cooked. This coating, along with the oil absorbed during frying, transforms a low-carb food into a significantly higher-carb option. The type of flour, added starches, and breading mix determines the final carbohydrate load.

The Impact of Cooking Method

Fried: Deep-frying chicken strips involves a heavy, flour-based batter, resulting in high carb counts and increased fat and calories. Fast-food and frozen varieties are often the highest in carbs and sodium. For instance, a platter from a chain restaurant could have over 100 grams of carbohydrates.
Baked: Baking or air-frying is a healthier alternative that reduces the amount of oil needed. When baking, a lighter, less absorbent breading can be used to control the carb content. Using alternative flours, like almond flour, can significantly lower the carb count.
Grilled: Grilled chicken strips contain no carbohydrates because there is no breading involved. This is the leanest and healthiest option, focusing on the protein content of the chicken itself.

Comparison Table: Carb Counts in Chicken Strips


Type of Chicken Strip	Carb Content (Approx.)	Preparation Method	Notes
Grilled Chicken Breast Strips	0g per serving	Grilled	Leanest, high protein, no carb coating
Tyson Crispy Strips	17g per serving (84g)	Frozen, oven-baked	Moderate carbs, some preservatives
KFC Extra Crispy Tenders	48g per 6 tenders	Fried	High carbs, high sodium, high fat
Popeye's Handcrafted Tenders	29g per 3 tenders	Fried	Moderately high carbs, high sodium
Restaurant-Breaded Strips	8.5g per 50g tender	Fried	Varies widely by restaurant and size
Homemade Keto Strips	<5g per serving	Baked/Air-Fried	Uses low-carb alternatives like almond flour

Making Healthier Low-Carb Choices

If you're watching your carb intake, you don't have to give up chicken strips entirely. Smart choices can help you enjoy this classic comfort food without the carb overload.

Opt for Grilled: Many restaurants and grocery stores offer unbreaded, pre-grilled chicken strips. These are your best bet for a zero-carb option.
Make Them at Home: Creating your own homemade chicken strips gives you full control over the ingredients. This allows you to use low-carb alternatives for the coating.
Consider Keto Coatings: For a crispy texture without the carbs, consider using nut meals (like almond flour), crushed pork rinds, or a combination of parmesan cheese and spices. These options replicate the satisfying crunch while keeping the carbohydrate count minimal.
Use an Air Fryer: An air fryer is a great tool for making healthier, low-carb chicken strips. It achieves a crispy exterior with very little oil, mimicking the taste and texture of fried chicken without the added fat.

Low-Carb Recipe Tips

Here are some tips for making your own keto-friendly chicken strips:

Use the right ingredients: Opt for almond flour or crushed pork rinds instead of wheat flour or traditional breadcrumbs. Season generously with salt, pepper, garlic powder, and paprika for flavor.
Master the technique: Use one hand for the wet mixture (egg wash) and the other for the dry coating to avoid clumpy breading on your fingers.
Don't overcook: Chicken tenders can dry out quickly. Bake or air fry them until just golden brown and a thermometer reads 165°F internally.
Serve with low-carb sides: Pair your strips with a Caesar salad, steamed vegetables, or cauliflower hash browns to keep the meal low-carb.

Conclusion: Navigating Your Chicken Strip Options

In short, the high carbohydrate content in chicken strips is not inherent to the chicken but is a direct result of the breading and frying process. Plain chicken is naturally low-carb and high in protein, but the moment flour, breadcrumbs, or batter are introduced, the carb count rises significantly. To keep your meal low-carb and healthier, opt for grilled or homemade versions using alternative coatings like almond flour. Always check the nutritional information for frozen products and be mindful of serving sizes at restaurants. By being aware of preparation methods, you can easily fit chicken strips into a carb-conscious diet. For more in-depth nutritional data and comparisons of different brands, visit Verywell Fit, a reliable source for health and nutrition information.

Frequently Asked Questions

The carb content depends on the type and amount of coating used. Thicker batters and coatings made with standard wheat flour or breadcrumbs will result in a much higher carb count than lighter or alternative low-carb coatings.

Traditional breaded and fried chicken tenders are not keto-friendly due to their high carb content. However, you can make or purchase keto-specific versions that use low-carb breading alternatives like almond flour or pork rinds.

Plain chicken meat contains zero carbohydrates. The only carbs come from the batter or breading used in preparation.

Yes, most frozen, pre-breaded chicken strips are high in carbs. For example, some frozen brands can contain around 17 grams of carbs per serving. Always check the nutrition label on the packaging.

Excellent low-carb breading alternatives include crushed pork rinds, almond flour, or a mix of parmesan cheese and spices. These provide a crispy texture without the high carb count of wheat flour.

Yes, grilled chicken is significantly lower in carbs than fried chicken because it is not coated in a breading or batter. A piece of grilled chicken can have 0g of carbs, while a fried piece can have a substantial amount.

Yes, carb counts vary widely between different restaurant chains. The size of the serving, the thickness of the batter, and the specific recipe all contribute to different nutritional profiles. A restaurant platter could contain over 100 grams of carbohydrates.