Keto Air Fryer Chicken Tenders

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Keto air fryer chicken tenders are a delightful and healthy alternative for those following a low-carb diet. Using almond flour and parmesan as a breading alternative, these tenders achieve a crispy exterior without the carbs in traditional breadcrumbs.

Golden brown keto air fryer chicken tenders

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Just because you’re on a keto diet doesn’t mean you can’t have a chicken tender every now and then! This low-carb chicken tender recipe is flavorful, crunchy, and easy to make – perfect for satisfying your fast-food cravings.

❤️ Why you’ll love it

Made with almond flour and parmesan cheese, this keto chicken tender recipe will meet your dietary needs without compromising on flavor. It is gluten-free and keto-friendly, yet it still tastes great!

The best part? No deep frying is necessary! All you have to do is coat the chicken with an easy breading and pop them in the air fryer. There’s no need for a deep fryer or a pan of messy vegetable oil with this recipe. Chicken tenders have never been easier to make.

These chicken tenders are great for the kids, whether they need a quick lunch or an easy snack. They are also great for parties or as an appetizer for your next get-together. I really like using them on salads or wraps for easy workday lunches. This recipe is so versatile and comes out so tasty every time!

🧾 Ingredients Used

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Chicken Tenders, Grated Parmesan Cheese, Black pepper

Chicken tenders: For this recipe, use raw, fully thawed chicken tenders. I personally like using free-range chicken tenders.
Egg: This helps the breading to stick to the chicken easily.
Milk or heavy cream: Mix this with the egg to create a sticky base for the breading.
Almond flour: This is a low-carb alternative to wheat flour, but it tastes just as good!
Parmesan cheese: This adds flavor to the almond flour breading!
Spices: For this recipe, I use salt, black pepper, cayenne pepper, and paprika. This gives the tenders a nice kick!

🔪 How To Make This Recipe

steps on how to make Keto air fryer chicken tenders 1

Preheat your air fryer or oven to 400F (200°C).
In a large bowl, combine almond flour, grated parmesan cheese, salt, black pepper, cayenne pepper, and paprika.
In another shallow bowl, whisk the egg with milk or heavy cream.
Dip one chicken tender in the egg mixture, then coat it in the almond flour breading.
Repeat the process with all the chicken tenders.
Place the breaded chicken tender in the air fryer basket; depending on the size of your air fryer, you might need to work in batches.
Air fry for 6 to 7 minutes, then turn over and cook for another 6 to 7 minutes until chicken tenders are crisp and cooked thoroughly.
Remove from the air fryer and serve.

steps on how to make Keto air fryer chicken tenders 2

🥫 Storing and Reheating

These chicken tenders can be kept in the refrigerator for three to four days. Feel free to make a big batch and freeze them for nights when you just don’t feel like cooking!

The best way to reheat chicken tenders is to put them back in the air fryer or in the oven. Don’t use the microwave—they’ll likely get soggy.

💭 Tips and Variations

Use a perforated tray or basket: The proper airflow from the basket will help the tenders get crispy on their entire surface area, resulting in a much better texture.
Pat the chicken dry before breading: This will help you avoid soggy chicken tenders!
Add different types of spices: You can add ranch seasoning, taco seasoning, cajun seasoning, or any of your other favorite seasonings, depending on what you’re in the mood for!
Make a keto-friendly ranch: You can dip these keto chicken tenders in store-bought keto ranch or make your own healthy ranch with Greek yogurt and ranch seasoning.
Coat with keto-friendly buffalo sauce: If you love spicy chicken, then you need to pair this recipe with my keto buffalo sauce. Buffalo chicken tenders are perfect for game day or your next party!
Use a different breading: Instead of almond flour, you can use crushed pork rinds for a different flavor. If you’re really trying to cut calories, you could also skip the breading altogether!
Make a crunchy coating: Crushed pecans are another chicken coating option, making them crunchier and nuttier.

🍽️ What can I eat this recipe with?

These air fryer chicken tenders are great on their own, but they are also delicious with sauces like keto ranch or keto buffalo sauce. I also really like them with my keto BBQ sauce, keto blue cheese dressing, or my homemade dijonaise recipe. Just add some raw veggies on the side, and you’ve got a tasty and filling meal.

I really like using these keto chicken tenders on a wrap for lunch or dinner. Just take a low-carb wrap or lettuce wrap, then top with a few chicken tenders, cheese, lettuce, and your sauce of choice. It’s so delicious and easy!

These air fryer chicken tenders are also great on a salad. I like using them for buffalo ranch chicken salads. Just put the tenders on a bed of lettuce, add some chopped celery and cucumbers, and shredded cheese. Finally, top with buffalo sauce and ranch. Yum!

👩‍🍳 Frequently asked questions

Is an air fryer good for keto?

An air fryer can be one of the best purchases you’ll ever make to support your keto diet! Because they cook food with hot air and very little to no oil, it’s easy to skip out on the unhealthy fats and oils and prioritize healthy fats instead. Your food can turn out crunchy and crispy without all the extra calories.

Can I eat chicken strips on keto?

It is possible to eat chicken strips on a keto diet! The key is to bread the chicken with low-carb ingredients, like pork rinds, grated parmesan, or almond flour.

Are air-fried chicken tenders healthy?

This homemade air fryer chicken tender recipe is definitely healthier than going out for chicken tenders or even eating store-bought frozen chicken tenders.

Why are my chicken tenders soggy from the air fryer?

Air-fried chicken tenders can be soggy for a few reasons. First, they may end up soggy due to overcrowding – so make sure you don’t put too many in at once. It also might be due to not patting your chicken dry before breading.

Air fried chicken tenders on a plate with sauce

📖 Recipe