Keto Chicken Tender Parmesan Subs

By Chef Geri

This recipe uses our bread mix. We no longer make it, so the seven ingredients are listed in the recipe below, or grab them all in one go.

Get the mix ingredients

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Keto Chicken Tender Parmesan Subs

Chicken tenders + parmesan + submarine sandwich= pure comfort food goodness. I used to make these for John when he played football back in high school. Now he can eat them again without looking like an offensive lineman! These subs are packed with flavor and you guessed it, keto and low carb to keep your diet in check. When’s the last time you could snarf down a flavorful sub without feeling that post hanger regret cheating on your diet.

Print Recipe

Servings: 4

Calories: 920

Ingredients Equipment Method Nutrition

Ingredients

157 g vital wheat gluten with the next 6 lines, replaces 1 Ketonia Bread Mix (discontinued)
84 g golden flax meal
38 g oat fiber
35 g almond flour
6 g salt
1 g xanthan gum
0.5 g citric acid
1 lb chicken tenders
2 eggs
1.5 cups Ketonia panko bread crumbs
½ cup grated Parmesan Cheese
1 tsp red pepper flakes
1 tsp garlic salt
Black pepper to taste
½ Roa’s Marinara sauce
½ cup Mozzarella Cheese shredded

Equipment

1 Sheet pan
1 Parchment paper

Method

Make Ketonia bread according to directions. Let rise for 30 minutes.
Divide into 6 pieces. Roll into 8-inch rolls. Place on a sheet pan to rise for 30 minutes. Spray with water, sprinkle with parmesan cheese and score down the center.
Bake for 15 to 20 minutes.
Meanwhile, combine breadcrumbs parmesan, garlic salt, red pepper, and black pepper. I usually do this in a rectangular Tupperware container.
Whisk eggs with a couple of tablespoons water and whisk in a bowl.
Get a try or Sheet pan ready with a sheet of parchment or wax paper to lay your breaded chicken tender on.
Now dip your tenders in the egg, plop them in the breadcrumbs making sure to cover both sides, then place in1 layer on the parchment.
Dredge all the tenders and let chill in the fridge for half an hour. Discard any leftover egg and panko.
When you are ready to fry the tenders, get a good size 10 or 12-inch skillet (I use my electric frying pan, cause it’s HUGE!) and add about half an inch of oil.
Heat to medium-high 375*F or so and fry tenders on both sides. This will take 4 minutes per side depending on the thickness of the tenders. You want them NICE, GOLDEN BROWN, AND DELICIOUS! (or GBAD as I call it) internal temp 165*F.
Slice your rolls in half horizontally and make garlic bread as in the meatball hero recipe. Place chicken tenders (2 or 3) on the garlic bread, spoon on a bit of sauce, sprinkle with mozzarella cheese and melt under the broiler. Serve with more tomato sauce to dunk!