FREE 5-Ingredient Recipe EBook
- Why You Need My Bacon Wrapped Chicken Tenders Recipe
- Ingredients & Substitutions
- How To Make Bacon Wrapped Chicken Tenders
- My Recipe Tips
- Storage & Meal Prep
- Serving Ideas
- More Bacon Wrapped Recipes
- Bacon Wrapped Chicken Tenders Recipe card
- Recipe Reviews
Anything is better wrapped in bacon, don’t you think? Sure, I’ve done bacon wrapped chicken breasts , but my bacon wrapped chicken tenders from way back in 2017 take it up a notch with melty, gooey cheese inside! I used to wrap the cheese slices straight from the fridge, but the problem was, too much cheese ended up melting onto the pan. So recently, I’ve revamped the method to improve it. Make them with me and see the difference!
Why You Need My Bacon Wrapped Chicken Tenders Recipe
- Truly crispy bacon – One of the challenges of bacon wrapped anything is ensuring that the bacon crisps up by the time the food inside is cooked. So for these bacon wrapped chicken tenders, I’ve got an easy trick to ensure that it turns out crispy!
- Melty cheese and tangy BBQ sauce – You can definitely make these tenders without these add-ins, but I think the cheese and BBQ sauce tucked underneath the bacon makes them special. Plus, they help keep the chicken extra juicy!
- Perfect for any occasion – My bacon wrapped chicken tenders are always a crowd-pleaser, whether it’s a family dinner or a get-together. Everyone loves them… especially the kids!
Ingredients & Substitutions
Here I explain the best ingredients for my chicken tenders wrapped in bacon, what each one does, and substitution options. For measurements, see the recipe card .
- Chicken Tenderloins – Get packs with similar sized pieces, so they cook evenly. I prefer tenderloins because they get extra juicy and tender, but you can also just cut chicken breasts into strips.
- Bacon – Choose regular bacon (I prefer mine with no added sugar or nitrites), not thick-cut, which takes too long to crisp up.
- Cheese – I went with aged sharp cheddar cheese, because it pairs so well with the flavors, and let’s real, it’s what I had on hand. But feel free to use any hard cheese you love (avoid softer cheeses).
- Brining Liquid – You’ll need cool water and sea salt. This helps tenderize the chicken and keep it juicy, but see my tips below for other options.
- Spices – Garlic powder , paprika , and black pepper. Feel free to mix it up with your favorite spices, or use my poultry seasoning instead.
- BBQ Sauce – This is optional, but I got this idea from a reader comment and it’s amazing! I’ve made these bacon wrapped chicken tenders both with and without my sugar free BBQ sauce (feel free to use your favorite kind) underneath the cheese, and both are delicious in their own ways.
Sweet & spicy variation:
Instead of BBQ sauce, brush maple syrup or sprinkle with my Besti brown sweetener over the bacon after wrapping, along with a sprinkle of cayenne pepper or chili powder. It’ll caramelize beautifully and add a nice sweet kick!
How To Make Bacon Wrapped Chicken Tenders
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Freeze the cheese. Place the cheese pieces on a parchment-lined baking sheet and freeze until solid. Keep frozen until you’re ready to use them.
- Brine the chicken. Dissolve salt in a large bowl of water and submerging the tenderloins. Preheat your oven while the chicken brines.
- Partially cook the bacon. Arrange the bacon on a baking sheet with a rack in a single layer. Bake for about 8 minutes, until the bacon is partially cooked, but still very pliable. Set aside.
- Season the chicken. Remove the chicken from the water and pat dry. Season both sides with a mixture of garlic powder, paprika, and black pepper.
- Wrap the chicken tenders in bacon. Brush each chicken tenderloin with BBQ sauce, if you’re using it. Working quickly, add a piece of frozen cheese on top, then wrap with bacon. Place on a baking sheet, cheese and sauce side up, and tuck the bacon ends underneath.
- Pop in the oven. Just like my healthy chicken breast recipe , I bake bacon wrapped chicken tenders in the oven for a short time, at a high temperature, to keep them juicy. They are done when the bacon is crispy and the inside is cooked through — see my tips below.
My Recipe Tips
- Don’t cut the cheese too thin. I slice a standard block crosswise, making pieces about 3 inches long, 1 inch wide, and 1/4 inch thick. This size fits perfectly over the chicken tenders. Thin slices melt too fast and leak out.
- You only need to brine the chicken while cooking the bacon, but you can skip it if you like. Just season with 3/4 teaspoon of salt instead. Brining makes it juicier and doesn’t add extra time, though.
- Be careful not to crisp the bacon in the initial step. Pre-baking helps it get crispy (since it needs more time than chicken tenderloins), but if you bake it for too long, it won’t be flexible enough to wrap around the chicken. If it wraps but doesn’t stay wrapped, you can secure the ends with toothpicks.
- Take the cheese out of the freezer just before wrapping and work quickly. I mean really fast! If the cheese thaws too much, it’ll ooze out in the oven. Keeping it partially frozen helps it stay inside.
- Use a baking sheet with a rack. This is my favorite set . It’s completely nonstick and crisps the bacon perfectly, but even more important, the cheese fares better with it due to more even heating. I tried this without a rack, and it does work, but more of the cheese leaks out and the bacon comes out less crispy.
- The harder your cheese, the better. They won’t melt as fast. Aged sharp cheddar works great, and much better than softer cheddars.
- What if the cheese oozes out anyway? It’s totally fine. I made these bacon wrapped chicken tenders for years with the cheese coming out, and they were still delicious, even if less pretty.
- Use a meat thermometer. Double check that your chicken reaches an internal temperature of 165 degrees F to ensure it’s perfectly cooked. I love this thermometer because it beeps when it hits the right temp.
- For extra crispy bacon, place the tenders under the broiler for a couple of minutes. Keep an eye on them to avoid burning. The cheese might melt more, though.
- Can you cook them in the air fryer? Yes! The time is the same as my air fryer chicken tenders .
Storage & Meal Prep
- Store: Keep in an airtight container in the fridge for 3-4 days. Whip up my BBQ chicken salad with the leftovers!
- Meal prep: On weekends, I brine the chicken, partially cook the bacon, and freeze the cheese slices 24 hours in advance. Store the chicken and bacon in the fridge, and the cheese in the freezer, until you’re ready to bake.
- Reheat: Air frying at 350 degrees F is the best way to keep them extra crispy, but you can also use your oven.
- Freeze: After cooling, freeze the pieces in a single layer on a baking sheet. Once solid, transfer to a zip lock bag and store in the freezer for up to 3 months. I usually thaw chicken fully before reheating, for these bacon wrapped chicken tenders, I actually prefer to warm them from a half-thawed state, to keep more of the cheese inside.
Serving Ideas
You really just need some healthy side dishes and a dipping sauce to complete this delicious meal. Here are some ideas:
- Dipping Sauce – Enjoy your bacon wrapped chicken strips with extra BBQ sauce. If I skip the BBQ, I dip them in sugar-free honey mustard or my homemade ranch dressing .
- Fries & Potatoes – For a classic kid-friendly meal, you can’t go wrong with air fryer fries , but I also love healthier zucchini fries with marinara .
- Veggie Sides – Serve these tenders alongside fried brussels sprouts with bacon or my air fryer green beans . For a comforting side, try my cheesy zucchini casserole .
- Side Salad – You can’t go wrong with my fresh cucumber tomato salad , Caprese salad , or Greek salad .
More Bacon Wrapped Recipes
If you’re as crazy about bacon-wrapped food as I am, you’ll love these other tasty recipes:
Ingredients
Tap underlined ingredients to see the ones I use.
- 4 oz Cheddar cheese (sliced into 8 narrow rectangular slices from a block, about 3 inches long, 1 inch wide, and 1/4 inch thick) ▢
- 1 lb Chicken tenderloins (8-12 pieces) ▢
- 4 cups Water ▢
- 1 tbsp Sea salt ▢
- 8 slices Bacon (or the same number as how many chicken tenderloins you have) ▢
- 1/2 tsp Garlic powder ▢
- 1/2 tsp Paprika ▢
- 1/4 tsp Black pepper ▢
- 1/4 cup BBQ sauce (optional; I use my sugar-free BBQ sauce ) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Arrange the cheese pieces on a parchment paper lined baking sheet and freeze for at least 2 hours , until solid. Keep frozen until right before using. (You can do this ahead and transfer to a zip lock bag once they are solid.)
- Preheat the oven to 450 degrees F (232 degrees C). Set up an oven-safe rack fitted over a baking sheet ( I use this set ). (You can line the pan with foil before placing the rack if you like.)
- Fill a large bowl with water, add the salt, and stir to dissolve. Add the chicken tenderloins, making sure the water covers them. Set aside to brine.
- Arrange the bacon on the baking sheet in a single layer. Bake for about 8 minutes , until the bacon is partially cooked, but still very pliable. Set aside.
- Remove the chicken from the water and pat dry. Season both sides with garlic powder, paprika, and black pepper.
- Brush or spread the tops of the chicken tenderloins with BBQ sauce, about 1/2 tablespoon each. Remove the cheese from the freezer, and working quickly so that it doesn’t thaw, add a piece on each piece of chicken. Wrap a piece of bacon around each piece, and place onto the prepared baking sheet. Make sure the side that has cheese and BBQ sauce facing up, and tuck the ends of the bacon underneath.
- Bake for about 15 minutes , until the chicken is cooked through. If you like, place under the broiler for a couple of minutes to crisp up the bacon more.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 2-3 bacon wrapped chicken tenders, or 1/4 of the entire recipe
- Tips & substitutions: See the details in the post above! I’ve got tips to ensure that the cheese doesn’t ooze out too much, the chicken turns out juicy, and the bacon gets crispy. Plus, you can make a sweet and spicy variation.
- Dipping ideas: Serve with more BBQ sauce, or if you omit it, try my sugar-free honey mustard or ranch .
- Store: 3-4 days in the fridge.
- Meal prep: Brine the chicken, pre-cook the bacon, and freeze the cheese the day before.
- Reheat: Air fryer or oven at 350 degrees F.
- Freeze: Up to 3 months in the freezer. Thaw partially rather than fully before reheating, which keeps more of the cheese inside.
Nutrition info does not include the optional BBQ sauce. It will vary depending on the brand you use (or if you make my homemade BBQ sauce ), too.
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Bacon Wrapped Chicken Tenders
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Bacon Wrapped Chicken Tenders
My bacon wrapped chicken tenders are stuffed with cheddar cheese and tangy BBQ sauce, and crisped in the oven. So easy and flavorful!
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/bacon-wrapped-chicken-tenders-recipe/
Ingredients
- 4 oz Cheddar cheese (sliced into 8 narrow rectangular slices from a block, about 3 inches long, 1 inch wide, and 1/4 inch thick)
- 1 lb Chicken tenderloins (8-12 pieces)
- 4 cups Water
- 1 tbsp Sea salt
- 8 slices Bacon (or the same number as how many chicken tenderloins you have)
- 1/2 tsp Garlic powder
- 1/2 tsp Paprika
- 1/4 tsp Black pepper
- 1/4 cup BBQ sauce (optional; I use my sugar-free BBQ sauce )
Instructions
- Arrange the cheese pieces on a parchment paper lined baking sheet and freeze for at least 2 hours , until solid. Keep frozen until right before using. (You can do this ahead and transfer to a zip lock bag once they are solid.)
- Preheat the oven to 450 degrees F (232 degrees C). Set up an oven-safe rack fitted over a baking sheet ( I use this set ). (You can line the pan with foil before placing the rack if you like.)
- Fill a large bowl with water, add the salt, and stir to dissolve. Add the chicken tenderloins, making sure the water covers them. Set aside to brine.
- Arrange the bacon on the baking sheet in a single layer. Bake for about 8 minutes , until the bacon is partially cooked, but still very pliable. Set aside.
- Remove the chicken from the water and pat dry. Season both sides with garlic powder, paprika, and black pepper.
- Brush or spread the tops of the chicken tenderloins with BBQ sauce, about 1/2 tablespoon each. Remove the cheese from the freezer, and working quickly so that it doesn’t thaw, add a piece on each piece of chicken. Wrap a piece of bacon around each piece, and place onto the prepared baking sheet. Make sure the side that has cheese and BBQ sauce facing up, and tuck the ends of the bacon underneath.
- Bake for about 15 minutes , until the chicken is cooked through. If you like, place under the broiler for a couple of minutes to crisp up the bacon more.
Maya’s Recipe Notes
Serving size: 2-3 bacon wrapped chicken tenders, or 1/4 of the entire recipe
- Tips & substitutions: See the details in the post above! I’ve got tips to ensure that the cheese doesn’t ooze out too much, the chicken turns out juicy, and the bacon gets crispy. Plus, you can make a sweet and spicy variation.
- Dipping ideas: Serve with more BBQ sauce, or if you omit it, try my sugar-free honey mustard or ranch .
- Store: 3-4 days in the fridge.
- Meal prep: Brine the chicken, pre-cook the bacon, and freeze the cheese the day before.
- Reheat: Air fryer or oven at 350 degrees F.
- Freeze: Up to 3 months in the freezer. Thaw partially rather than fully before reheating, which keeps more of the cheese inside.
Nutrition info does not include the optional BBQ sauce. It will vary depending on the brand you use (or if you make my homemade BBQ sauce ), too.
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
FREE 5-Ingredient Recipe EBook
- Why You Need My Bacon Wrapped Chicken Tenders Recipe
- Ingredients & Substitutions
- How To Make Bacon Wrapped Chicken Tenders
- My Recipe Tips
- Storage & Meal Prep
- Serving Ideas
- More Bacon Wrapped Recipes
- Bacon Wrapped Chicken Tenders Recipe card
- Recipe Reviews
Anything is better wrapped in bacon, don’t you think? Sure, I’ve done bacon wrapped chicken breasts , but my bacon wrapped chicken tenders from way back in 2017 take it up a notch with melty, gooey cheese inside! I used to wrap the cheese slices straight from the fridge, but the problem was, too much cheese ended up melting onto the pan. So recently, I’ve revamped the method to improve it. Make them with me and see the difference!
Why You Need My Bacon Wrapped Chicken Tenders Recipe
- Truly crispy bacon – One of the challenges of bacon wrapped anything is ensuring that the bacon crisps up by the time the food inside is cooked. So for these bacon wrapped chicken tenders, I’ve got an easy trick to ensure that it turns out crispy!
- Melty cheese and tangy BBQ sauce – You can definitely make these tenders without these add-ins, but I think the cheese and BBQ sauce tucked underneath the bacon makes them special. Plus, they help keep the chicken extra juicy!
- Perfect for any occasion – My bacon wrapped chicken tenders are always a crowd-pleaser, whether it’s a family dinner or a get-together. Everyone loves them… especially the kids!
Ingredients & Substitutions
Here I explain the best ingredients for my chicken tenders wrapped in bacon, what each one does, and substitution options. For measurements, see the recipe card .
- Chicken Tenderloins – Get packs with similar sized pieces, so they cook evenly. I prefer tenderloins because they get extra juicy and tender, but you can also just cut chicken breasts into strips.
- Bacon – Choose regular bacon (I prefer mine with no added sugar or nitrites), not thick-cut, which takes too long to crisp up.
- Cheese – I went with aged sharp cheddar cheese, because it pairs so well with the flavors, and let’s real, it’s what I had on hand. But feel free to use any hard cheese you love (avoid softer cheeses).
- Brining Liquid – You’ll need cool water and sea salt. This helps tenderize the chicken and keep it juicy, but see my tips below for other options.
- Spices – Garlic powder , paprika , and black pepper. Feel free to mix it up with your favorite spices, or use my poultry seasoning instead.
- BBQ Sauce – This is optional, but I got this idea from a reader comment and it’s amazing! I’ve made these bacon wrapped chicken tenders both with and without my sugar free BBQ sauce (feel free to use your favorite kind) underneath the cheese, and both are delicious in their own ways.
Sweet & spicy variation:
Instead of BBQ sauce, brush maple syrup or sprinkle with my Besti brown sweetener over the bacon after wrapping, along with a sprinkle of cayenne pepper or chili powder. It’ll caramelize beautifully and add a nice sweet kick!
How To Make Bacon Wrapped Chicken Tenders
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Freeze the cheese. Place the cheese pieces on a parchment-lined baking sheet and freeze until solid. Keep frozen until you’re ready to use them.
- Brine the chicken. Dissolve salt in a large bowl of water and submerging the tenderloins. Preheat your oven while the chicken brines.
- Partially cook the bacon. Arrange the bacon on a baking sheet with a rack in a single layer. Bake for about 8 minutes, until the bacon is partially cooked, but still very pliable. Set aside.
- Season the chicken. Remove the chicken from the water and pat dry. Season both sides with a mixture of garlic powder, paprika, and black pepper.
- Wrap the chicken tenders in bacon. Brush each chicken tenderloin with BBQ sauce, if you’re using it. Working quickly, add a piece of frozen cheese on top, then wrap with bacon. Place on a baking sheet, cheese and sauce side up, and tuck the bacon ends underneath.
- Pop in the oven. Just like my healthy chicken breast recipe , I bake bacon wrapped chicken tenders in the oven for a short time, at a high temperature, to keep them juicy. They are done when the bacon is crispy and the inside is cooked through — see my tips below.
My Recipe Tips
- Don’t cut the cheese too thin. I slice a standard block crosswise, making pieces about 3 inches long, 1 inch wide, and 1/4 inch thick. This size fits perfectly over the chicken tenders. Thin slices melt too fast and leak out.
- You only need to brine the chicken while cooking the bacon, but you can skip it if you like. Just season with 3/4 teaspoon of salt instead. Brining makes it juicier and doesn’t add extra time, though.
- Be careful not to crisp the bacon in the initial step. Pre-baking helps it get crispy (since it needs more time than chicken tenderloins), but if you bake it for too long, it won’t be flexible enough to wrap around the chicken. If it wraps but doesn’t stay wrapped, you can secure the ends with toothpicks.
- Take the cheese out of the freezer just before wrapping and work quickly. I mean really fast! If the cheese thaws too much, it’ll ooze out in the oven. Keeping it partially frozen helps it stay inside.
- Use a baking sheet with a rack. This is my favorite set . It’s completely nonstick and crisps the bacon perfectly, but even more important, the cheese fares better with it due to more even heating. I tried this without a rack, and it does work, but more of the cheese leaks out and the bacon comes out less crispy.
- The harder your cheese, the better. They won’t melt as fast. Aged sharp cheddar works great, and much better than softer cheddars.
- What if the cheese oozes out anyway? It’s totally fine. I made these bacon wrapped chicken tenders for years with the cheese coming out, and they were still delicious, even if less pretty.
- Use a meat thermometer. Double check that your chicken reaches an internal temperature of 165 degrees F to ensure it’s perfectly cooked. I love this thermometer because it beeps when it hits the right temp.
- For extra crispy bacon, place the tenders under the broiler for a couple of minutes. Keep an eye on them to avoid burning. The cheese might melt more, though.
- Can you cook them in the air fryer? Yes! The time is the same as my air fryer chicken tenders .
Storage & Meal Prep
- Store: Keep in an airtight container in the fridge for 3-4 days. Whip up my BBQ chicken salad with the leftovers!
- Meal prep: On weekends, I brine the chicken, partially cook the bacon, and freeze the cheese slices 24 hours in advance. Store the chicken and bacon in the fridge, and the cheese in the freezer, until you’re ready to bake.
- Reheat: Air frying at 350 degrees F is the best way to keep them extra crispy, but you can also use your oven.
- Freeze: After cooling, freeze the pieces in a single layer on a baking sheet. Once solid, transfer to a zip lock bag and store in the freezer for up to 3 months. I usually thaw chicken fully before reheating, for these bacon wrapped chicken tenders, I actually prefer to warm them from a half-thawed state, to keep more of the cheese inside.
Serving Ideas
You really just need some healthy side dishes and a dipping sauce to complete this delicious meal. Here are some ideas:
- Dipping Sauce – Enjoy your bacon wrapped chicken strips with extra BBQ sauce. If I skip the BBQ, I dip them in sugar-free honey mustard or my homemade ranch dressing .
- Fries & Potatoes – For a classic kid-friendly meal, you can’t go wrong with air fryer fries , but I also love healthier zucchini fries with marinara .
- Veggie Sides – Serve these tenders alongside fried brussels sprouts with bacon or my air fryer green beans . For a comforting side, try my cheesy zucchini casserole .
- Side Salad – You can’t go wrong with my fresh cucumber tomato salad , Caprese salad , or Greek salad .
More Bacon Wrapped Recipes
If you’re as crazy about bacon-wrapped food as I am, you’ll love these other tasty recipes:
Ingredients
Tap underlined ingredients to see the ones I use.
- 4 oz Cheddar cheese (sliced into 8 narrow rectangular slices from a block, about 3 inches long, 1 inch wide, and 1/4 inch thick) ▢
- 1 lb Chicken tenderloins (8-12 pieces) ▢
- 4 cups Water ▢
- 1 tbsp Sea salt ▢
- 8 slices Bacon (or the same number as how many chicken tenderloins you have) ▢
- 1/2 tsp Garlic powder ▢
- 1/2 tsp Paprika ▢
- 1/4 tsp Black pepper ▢
- 1/4 cup BBQ sauce (optional; I use my sugar-free BBQ sauce ) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Arrange the cheese pieces on a parchment paper lined baking sheet and freeze for at least 2 hours , until solid. Keep frozen until right before using. (You can do this ahead and transfer to a zip lock bag once they are solid.)
- Preheat the oven to 450 degrees F (232 degrees C). Set up an oven-safe rack fitted over a baking sheet ( I use this set ). (You can line the pan with foil before placing the rack if you like.)
- Fill a large bowl with water, add the salt, and stir to dissolve. Add the chicken tenderloins, making sure the water covers them. Set aside to brine.
- Arrange the bacon on the baking sheet in a single layer. Bake for about 8 minutes , until the bacon is partially cooked, but still very pliable. Set aside.
- Remove the chicken from the water and pat dry. Season both sides with garlic powder, paprika, and black pepper.
- Brush or spread the tops of the chicken tenderloins with BBQ sauce, about 1/2 tablespoon each. Remove the cheese from the freezer, and working quickly so that it doesn’t thaw, add a piece on each piece of chicken. Wrap a piece of bacon around each piece, and place onto the prepared baking sheet. Make sure the side that has cheese and BBQ sauce facing up, and tuck the ends of the bacon underneath.
- Bake for about 15 minutes , until the chicken is cooked through. If you like, place under the broiler for a couple of minutes to crisp up the bacon more.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 2-3 bacon wrapped chicken tenders, or 1/4 of the entire recipe
- Tips & substitutions: See the details in the post above! I’ve got tips to ensure that the cheese doesn’t ooze out too much, the chicken turns out juicy, and the bacon gets crispy. Plus, you can make a sweet and spicy variation.
- Dipping ideas: Serve with more BBQ sauce, or if you omit it, try my sugar-free honey mustard or ranch .
- Store: 3-4 days in the fridge.
- Meal prep: Brine the chicken, pre-cook the bacon, and freeze the cheese the day before.
- Reheat: Air fryer or oven at 350 degrees F.
- Freeze: Up to 3 months in the freezer. Thaw partially rather than fully before reheating, which keeps more of the cheese inside.
Nutrition info does not include the optional BBQ sauce. It will vary depending on the brand you use (or if you make my homemade BBQ sauce ), too.
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
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Bacon Wrapped Chicken Tenders
