The Difference: Real Good vs. Traditional Tenders
Traditional frozen chicken tenders are typically not keto-friendly because they are coated in high-carb breading made from wheat flour or other starchy, grain-based flours. This can quickly add up to a significant portion of a keto dieter's daily carbohydrate allowance. The Real Good brand, however, has engineered a different approach. Their lightly breaded tenders are made with a grain-free coating using a blend of chickpea flour, whey protein concentrate, and seasonings. This ingredient list is the key to their low net carb count and gluten-free status, making them accessible to a wider range of dietary preferences.
Why Traditional Tenders Are Out
For context, a typical frozen fried chicken tender can contain around 17 grams of carbohydrates per serving, or even higher at fast-food restaurants. Since a standard keto diet aims for a daily intake of 20-50 grams of net carbs, a single serving of these traditional tenders could derail your entire day's plan. This is why reading the nutrition label and ingredient list is critical for anyone on a ketogenic diet.
Nutritional Breakdown of Real Good Tenders
Let's take a closer look at the macronutrient profile that makes these tenders a suitable keto choice. According to information from retailers, a 4oz (112g) serving offers impressive numbers:
- Protein: 23g
- Total Carbohydrates: 4g
- Dietary Fiber: 1g
- Net Carbs: 3g (Total Carbs - Dietary Fiber)
- Fat: 2-6g (varies slightly by product variation)
- Calories: 130-170 (depending on fat content)
This balance of high protein, low net carbs, and moderate fat is exactly what keto dieters look for in a convenient meal or snack. The high protein content also contributes to a feeling of fullness, which can help prevent overeating throughout the day.
How Real Good Tenders Fit into a Keto Diet
Incorporating Real Good chicken tenders into your keto meal plan is straightforward and can be a lifesaver for busy days. Here are a few ways they can be utilized:
- Quick Main Dish: Pair them with a large, low-carb side salad tossed in a high-fat dressing for a complete meal in minutes.
- Convenient Snack: A small portion can be a great way to boost protein and fat intake without the carb overload of traditional finger foods.
- Recipe Ingredient: Cut them up and toss into a keto-friendly stir-fry with low-carb vegetables and a keto teriyaki sauce.
- Lunchbox Filler: A few tenders can be included in a work or school lunch for a satisfying and easy protein source.
Preparing Your Real Good Keto Tenders
These tenders are versatile and can be cooked in a few different ways, with an air fryer being a popular option for maximum crispiness.
Air Frying
For the best results, many users recommend an air fryer. The high heat and circulating air create a golden, crispy texture that mimics traditional frying without excess oil. Just follow the package directions and cook until golden brown.
Baking
If you don't have an air fryer, an oven works perfectly well. Place the tenders on a baking sheet and bake according to the package instructions. This method still provides a satisfying crunch and is a simple, hands-off approach.
Other Keto Chicken Options
While Real Good is a great choice, there are other ways to get your chicken tender fix on keto. Many people opt for homemade versions using alternatives to standard flour. This allows for total control over ingredients and macros.
- Almond Flour Breading: A mixture of almond flour, Parmesan cheese, and spices is a popular option for homemade keto tenders.
- Crushed Pork Rind Breading: For a zero-carb option, crushed pork rinds can be used as a breading, providing a similar crispy texture.
- Grilled or Unbreaded: If breading isn't a priority, opting for unbreaded grilled chicken strips is the purest low-carb option.
Comparing Real Good vs. Traditional Frozen Tenders
| Feature | Real Good Lightly Breaded Tenders | Traditional Frozen Chicken Tenders |
|---|---|---|
| Net Carbs (per serving) | 3-4g | ~17-30+g |
| Breading Ingredients | Chickpea flour, whey protein, seasonings | Wheat flour, starches |
| Keto Friendly | Yes | No |
| Gluten-Free | Yes | No (often) |
| Protein (per serving) | ~23g | ~13-20g |
| Key Benefit | Convenient, low-carb, high-protein | Familiar flavor, but high-carb |
Conclusion
In summary, Real Good chicken tenders are indeed keto-friendly, providing a quick, easy, and satisfying option for those on a low-carb diet. Their use of alternative, grain-free breading ensures a low net carb count without sacrificing flavor or convenience. However, it's always wise to remember that while this is a great processed option, a diet centered around whole, unprocessed foods remains the ideal path for overall health and wellness. For those times when convenience is key, Real Good offers a delicious and macro-friendly solution.
