Name: Keto Chicken Tenders
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Ingredients: 1 large egg; 1 tablespoon mayonnaise; ¾ cup almond flour; ¾ cup grated Parmesan cheese; ½ teaspoon garlic salt; ½ teaspoon garlic powder; ½ teaspoon onion powder; ½ teaspoon Italian seasoning; ½ teaspoon freshly ground black pepper; ¼ teaspoon paprika; 1½ pounds boneless, skinless chicken breast; 2 tablespoons unsalted butter

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When I think of comforting, easy weeknight meals, Keto Chicken Tenders always comes to mind. There’s something so satisfying about crispy, golden-brown chicken strips that deliver that crunch we all crave, especially when dipped in a tangy sauce. I remember the first time I tried making these; the aroma filled my kitchen, and I couldn’t wait to share them with my family. It was a busy evening, and I needed something quick yet delicious that everyone would enjoy. These tenders turned out to be a hit! Perfectly seasoned and cooked in the air fryer, they are not only a healthier option but also incredibly simple to whip up. Whether you’re hosting a game night, looking for a snack, or preparing a family dinner, these tenders are a go-to dish that satisfies every time.

Recipe Snapshot

Total Time:
28 mins

Prep Time:
10 mins

Cook Time:
18 mins

Difficulty:
Medium

Calories:
350 kcal

Protein:
40 g

Diet:
Keto, Paleo, Gluten-Free

Fat:
20 g

Tools Used:
Blender, Air Fryer, Skillet, Whisk, Mixing Bowl, Grater

The Magic of This Keto Chicken Tenders

Healthy and Low-Carb

What I adore about Keto Chicken Tenders is how they fit perfectly into a low-carb lifestyle without sacrificing flavor. Using almond flour instead of traditional breadcrumbs makes them ideal for anyone watching their carbohydrate intake. Each bite is packed with protein and healthy fats, keeping you full and satisfied.

Air Fryer Magic

There’s something truly magical about cooking with an air fryer. It allows you to achieve that beloved crispy texture with significantly less oil. I love how the air fryer cooks these tenders evenly, resulting in a perfectly cooked interior while maintaining that golden crust. It’s a game changer for weeknight dinners!

Customizable Flavors

The beauty of Keto Chicken Tenders lies in their versatility. You can easily switch up the spices to create different flavor profiles. Want something spicy? Add cayenne pepper. Prefer a more herby taste? Throw in some dried thyme or oregano. The possibilities are endless!

Quick and Easy Preparation

Let’s face it, we all lead busy lives, and having a straightforward recipe is essential. These tenders come together in no time. With just a few simple ingredients and steps, you’ll have a delicious meal ready to serve without spending hours in the kitchen.

Kid-Friendly Appeal

If you have picky eaters at home, these Keto Chicken Tenders might just become their new favorite dish. They’re fun to eat, perfect for dipping, and are healthier than the fried version. It’s an excellent way to introduce kids to healthier eating habits without them even realizing it!

Perfect for Meal Prep

Meal prepping can be a lifesaver during busy weeks. I often make a batch of these tenders in advance. They store well in the refrigerator and can be reheated quickly, making them a perfect grab-and-go lunch option or a quick dinner when you’re short on time.

Ingredients to Make Keto Chicken Tenders

Creating delicious Keto Chicken Tenders starts with choosing the right ingredients, which work together harmoniously to create that irresistible crunch and flavor. The key players—chicken, almond flour, and Parmesan cheese—combine to give you a satisfying bite without all the carbs. Here’s what you’ll need:

1 large egg: Acts as a binder, ensuring the breading sticks to the chicken.
1 tablespoon mayonnaise: Adds richness and moisture to the egg mixture.
¾ cup almond flour: The low-carb alternative to breadcrumbs, providing a light and crispy coating.
¾ cup grated Parmesan cheese: Infuses flavor and enhances the crunch.
½ teaspoon garlic salt: For that savory garlic flavor.
½ teaspoon garlic powder: Adds depth to the seasoning.
½ teaspoon onion powder: Complements the garlic perfectly.
½ teaspoon Italian seasoning: A blend that brightens the overall flavor.
½ teaspoon freshly ground black pepper: For a slight kick.
¼ teaspoon paprika: Adds color and a hint of smokiness.
1½ pounds boneless, skinless chicken breast: The star of the dish, cut into strips.
2 tablespoons unsalted butter, melted: For brushing on the tenders before cooking.

Making This Keto Chicken Tenders

Ready to dive into making your own Keto Chicken Tenders? It’s easier than you might think! Follow these simple steps to bring crispy deliciousness to your table.

Start by preheating your air fryer to 400°F. Make sure it’s clean and lightly greased to prevent sticking. This step is crucial for achieving that perfect crunch.
In a shallow bowl, whisk together 1 large egg and 1 tablespoon mayonnaise until they are well combined. This mixture helps the coating adhere to the chicken while keeping it moist.
In another shallow bowl, mix together ¾ cup almond flour, ¾ cup grated Parmesan cheese, ½ teaspoon garlic salt, ½ teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon Italian seasoning, ½ teaspoon freshly ground black pepper, and ¼ teaspoon paprika. This flavorful blend creates the crispy coating.
Take each chicken strip and dip it into the egg mixture, ensuring it’s fully coated. This step is key to making sure the breading sticks.
Next, dredge the coated chicken in the almond flour mixture. Press gently to ensure the coating adheres well, and shake off any excess.
Gently brush the breaded tenders with 2 tablespoons melted butter to enhance flavor and promote browning during cooking.
Place the breaded tenders in the air fryer basket in a single layer. Avoid overcrowding to ensure even cooking—this is where the air fryer shines!
Cook for 10 minutes, then carefully flip the tenders over. Continue cooking for an additional 5 to 8 minutes, or until they are golden brown and the internal temperature reaches 165°F.
Once cooked, allow the tenders to rest for a few minutes. This helps lock in the juices and makes them even more succulent.
Serve your Keto Chicken Tenders with a side of mixed greens or your favorite keto-friendly dipping sauce. Enjoy your delicious and healthy meal!

Things Worth Knowing

Check the Temperature: Ensure your chicken reaches an internal temperature of 165°F for safety.
Don’t Overcrowd: Cooking in batches may be necessary to achieve the best crisp.
Experiment with Spices: Feel free to customize the seasonings to suit your taste preferences.
Let Them Rest: Resting for a few minutes after cooking helps retain moisture.

Ways to Customize

Customizing Keto Chicken Tenders is part of the fun! Here are some ideas to make them your own:

Add spices: Experiment with different spices like cumin or cayenne for a kick.
Try different cheeses: Swap out Parmesan for mozzarella or cheddar for a different flavor.
Include herbs: Fresh herbs like parsley or basil can brighten the dish.
Make it a meal: Serve with a side of roasted vegetables or a salad to complete the meal.
Change the protein: Use turkey or tofu for a variation on this recipe.
Switch the dipping sauce: Pair with various sauces like ranch or buffalo for added flavor.

How to Enjoy Keto Chicken Tenders

Serving Keto Chicken Tenders can be as creative as making them! Here are some ideas:

With Dipping Sauces: Enjoy with ranch, blue cheese, or a spicy sriracha mayo.
For Lunch: Slice the tenders to top a salad for a filling, protein-packed lunch.
Snack Time: Perfect for game day snacks or movie nights; they’re finger-friendly!
As Part of a Meal Prep: Store in airtight containers for easy grab-and-go lunches throughout the week.
With Veggies: Pair with roasted vegetables or a fresh side salad for a complete meal.
At Gatherings: Serve these tenders at parties or gatherings to impress your guests!

FAQ

Absolutely! You can use boneless, skinless chicken thighs if you prefer them over breasts. They tend to be juicier and richer in flavor. Just make sure to cut them into strips similar to the breast pieces so they cook evenly. Adjust the cooking time accordingly, as thighs may take a minute or two longer to reach the safe internal temperature of 165°F.

Many dipping sauces complement Keto Chicken Tenders perfectly! Some popular choices include ranch dressing, buffalo sauce, or a homemade honey mustard. If you want something zesty, try a garlic aioli or tzatziki sauce. Feel free to experiment with different flavors to find your favorite combination!

Yes, you can definitely bake Keto Chicken Tenders in the oven! Preheat your oven to 400°F and place the breaded tenders on a baking sheet lined with parchment paper. Bake for approximately 15 to 20 minutes, flipping halfway through, until they are golden brown and crispy. Keep an eye on them to avoid overcooking.

To store leftover Keto Chicken Tenders, place them in an airtight container in the refrigerator. They will keep well for up to three days. When you’re ready to eat them again, reheat in the air fryer for a few minutes to regain that crispy texture. Avoid microwaving, as it can make them soggy.

Conclusion

These Keto Chicken Tenders are a fantastic way to enjoy a classic favorite while sticking to your dietary goals. The combination of crunchy coating and juicy chicken is sure to satisfy your cravings. I encourage you to give this recipe a try; it’s quick, easy, and delicious. You won’t regret adding this to your meal rotation.

Keto Chicken Tenders

The ultimate comfort food, Keto Chicken Tenders are crispy, golden, and oh-so-delicious! Perfect for an easy weeknight dinner, these tenders are packed with flavor and low in carbs. Try making them tonight for a meal the whole family will love!

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Prep Time 10

Cook Time 18

Total Time 28

Course Dinner

Cuisine American

Servings 6 servings

Calories 350 kcal

Equipment

Blender
Air Fryer
Skillet
Whisk
Mixing Bowl
Grater

Ingredients

1 large egg
1 tablespoon mayonnaise
¾ cup almond flour
¾ cup grated Parmesan cheese
½ teaspoon garlic salt
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon Italian seasoning
½ teaspoon freshly ground black pepper
¼ teaspoon paprika
1½ pounds boneless, skinless chicken breast
2 tablespoons unsalted butter

Instructions

Preheat your air fryer to 400°F. Ensure the basket is clean and lightly greased.
In a shallow bowl, whisk together the egg and mayonnaise until well combined. This mixture will help the breading stick to the chicken.
In a separate shallow bowl, mix the almond flour, grated Parmesan cheese, garlic salt, garlic powder, onion powder, Italian seasoning, black pepper, and paprika. This blend will give your chicken tenders a crispy coating.
Dip each chicken strip into the egg mixture, ensuring it's fully coated. Then, dredge the strips in the almond flour mixture one at a time, pressing gently to adhere the breading. Shake off any excess.
Gently brush the melted butter onto the breaded tenders.
Place the breaded tenders in the basket in a single layer, making sure they aren't overlapping or touching.
Cook for 10 minutes, flip the tenders, and cook for another 5 to 8 minutes until golden brown and the internal temperature reaches 165°F.
Let the tenders rest for a few minutes before serving. Serve with a side of mixed greens or your favorite keto-friendly dipping sauce.

Notes

Storage: Keep leftovers in an airtight container in the fridge for up to three days.
Freezing: You can freeze the breaded tenders before cooking. Just thaw and air fry when ready.
Pairing: Serve with a fresh salad or steamed vegetables for a complete meal.
Customize: Add your favorite spices to the breading for a unique twist.
Kids Love Them: These tenders are perfect for picky eaters!