Keto Bacon-Wrapped Chicken Tenders with Avocado Cream Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Crispy bacon-wrapped chicken tenders smothered in a rich avocado-cream sauce, perfect for post-workout recovery with 26g of protein per serving. This american-inspired keto (high protein, keto) ready in about 35 minutes blends Chicken breast, boneless skinless, Bacon strips, medium Avocado into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 400 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.2 (11 ratings) Prep: 15 min Cook: 20 min Serves 4 American cuisine 400 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F (200°C). Bake 6 bacon strips on a parchment-lined baking sheet for 10 minutes until partially crisp; remove and set aside.
  2. Step 2: Cut 12 oz chicken breast into 1-inch thick tenders. Season with 1/4 tsp salt and 1/8 tsp black pepper.
  3. Step 3: Wrap each chicken tender with 1 bacon strip (using the cooked bacon from step 1), securing with toothpicks if needed. Place on a wire rack over a baking sheet.
  4. Step 4: Brush chicken with 1 tbsp olive oil and bake at 400°F for 18-20 minutes until chicken is cooked through (internal temperature 165°F) and bacon is crispy.
  5. Step 5: While chicken bakes, scoop flesh from 1 medium avocado into a bowl. Add 2 oz cream cheese, 1 tbsp Dijon mustard, and 1/2 tsp garlic powder. Mash until smooth with a fork.
  6. Step 6: Let chicken rest for 5 minutes before serving, drizzling with avocado cream sauce.

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Frequently asked questions

How long does Keto Bacon-Wrapped Chicken Tenders with Avocado Cream Sauce take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Keto Bacon-Wrapped Chicken Tenders with Avocado Cream Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Keto Bacon-Wrapped Chicken Tenders with Avocado Cream Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Keto Bacon-Wrapped Chicken Tenders with Avocado Cream Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Keto Bacon-Wrapped Chicken Tenders with Avocado Cream Sauce high protein?

Yes — this recipe is tagged high protein, keto based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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