For an easy and delicious weeknight dinner, these crispy keto air fryer chicken tenders are just what you need. Perfectly cooked juicy chicken tenders coated in an irresistible crunchy golden brown exterior - what more could you ask for?
When you are on a low-carb diet, sometimes dinnertime means cooking one meal for yourself and another for the family. One of my biggest goals is to end this by creating simple meals that the whole family can agree on.
These keto chicken tenders in the air fryer are just that!
Juicy chicken is coated in a crispy exterior for a delicious keto main course that the whole family will be excited to eat. Serve this with your favorite low-carb dipping sauce, and be prepared for happy smiles all around!
Ingredients
- Chicken: I buy boneless skinless chicken tenderloins, but you could certainly cut your own from chicken breasts to make air fryer keto chicken tenders.. Chicken thighs will work just fine if you prefer that.
- Salt: Use 1 teaspoon of salt per pound of meat.
- Almond flour: Using almond flour rather than all-purpose flour keeps these air fryer chicken tenders keto. Use fine almond flour to keep the coating crispy.
- Parmesan cheese: Grate your own parmesan cheese for the most flavor.
Step By Step Instructions
For the full recipe with measurements, see the recipe card below.
The first step to making almond flour chicken tenders in the air fryer is to prep the chicken. Gently pat the chicken tenders dry and season on both sides with salt.
In a shallow bowl, crack two eggs. In a separate bowl, stir together almond flour, parmesan cheese, garlic powder, thyme, and cayenne pepper.
Dip the chicken strips into the eggs, and then coat with the parmesan mixture.
Use one hand (or set of tongs) when handling the eggs and another when handling the dry mixture to avoid clumping. Gently press the coating into the chicken.
Preheat your air fryer to 400° F for about five minutes. Once preheated, spray both sides of the chicken tenders with cooking oil spray and add them to your air fryer in a single layer.
Air fry for 12 - 16 minutes, flipping once halfway through cooking, until golden brown and crispy. Serve immediately with your favorite dipping sauce!
A Few Things I've Learned to Get Crispy Chicken Tenders
Almond flour will crisp up, but you've got to follow a few key steps.
- I don't always preheat my air fryer, but this is one recipe where it is a must. If they go in cold, you get steaming rather than crisping. Give it five minutes at 400°F first.
- Press the coating on. Don't just dip.
- Spray both sides with oil before adding to the basket. If you don't use enough oil, the chicken comes out powdery.
- Tenders need room for the air to move, so work in batches rather than piling them in.
Make it a Meal
These air fryer chicken tenders are even better when served with a sauce. Try my keto bbq sauce, keto honey mustard, or keto blue cheese dressing.
Pair this with a simple side like keto brussels sprouts, cauliflower rice, or green beans with parmesan for a simple and delicious meal.
Making Baked Low Carb Chicken Tenders
To make these in the oven, preheat your oven to 400° F and bake on a foil lined baking sheet for 20-30 minutes, flipping once halfway through.
Tools Needed
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- Air Fryer
- Air fryer liners (optional)
- Cooking spray
- Instant read thermometer
- Spatula
30-Minute Crispy Keto Air Fryer Chicken Tenders
Equipment
Ingredients
- 1 ½ pound boneless skinless chicken tenders
- 1 ½ teaspoons salt
- 2 eggs
- ⅔ cup fine almond flour
- ⅔ cup finely grated parmesan cheese
- 11/2 teaspoons garlic powder
- ½ teaspoon dried thyme
- ¼ teaspoon cayenne pepper
Instructions
- Gently pat the chicken tenders dry. Season on both sides with salt.
- Place the eggs in a shallow bowl.
- In a separate bowl, stir together the almond flour, parmesan, garlic powder, thyme, and cayenne pepper.
- Dip the chicken into the eggs, and then coat with the parmesan. Use one hand (or set of tongs) when handling the eggs and another when handling the dry mixture to avoid clumping.
- Use your hands to gently press the coating into the chicken.
- Preheat your air fryer to 400° F.
- Spray both sides of the chicken with cooking spray and add them to your air fryer in a single layer, cooking in batches if necessary.
- Cook for 8 minutes and then flip. Cook for another 4 to 8 minutes, until the exterior is golden brown and the internal temperature reaches 160° F.
- Allow to rest for 5 minutes before serving.
- Serve with your favorite dipping sauce.
Journa Liz Ramirez says
These chicken tenders are so easy to make. t was my first time using the air fryer, glad it turned out so great. So crispy and tender. Everyone is pleased in my family. Highly recommended!
Sharina says
I enjoyed these healthy chicken tenders! They are irresistibly delicious and pleasing! Must-try!
Cam says
Love this! So easy to make!