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Keto Chicken Tenders

If you are looking for a kid-friendly keto recipe, look no further than these Keto Chicken Tenders. Tender, juicy, and crunchy, this is the perfect family meal.
Prep Time20 mins
Cook Time9 mins
Brining time30 mins
Total Time59 mins
Course: Main
Cuisine: American
Keyword: air fryer, fried
Servings: 6
Calories: 275.64kcal
Author: Wendy Polisi


  • 1 ½ pounds chicken tenders
  • 1 ½ cups dill pickle juice, sugar-free, zero calorie optional - such as Bubbies
  • cup finely grated parmesan
  • cup super-fine almond flour
  • ½ teaspoon garlic powder
  • ½ teaspoon sea salt
  • ¼ teaspoon fresh ground black pepper
  • 3 eggs beaten
  • Avocado Oil for cooking


  • Place the chicken in a large bowl and pour the pickle juice over it. Allow to sit at room temperature for 30 minutes or refrigerate for up to two hours.
  • In a shallow dish, combine the parmesan, almond flour, garlic, powder, salt, and pepper.
  • In a separate bowl, beat the eggs.
  • Drain the chicken and pat it dry with paper towels.
  • Dip the chicken into the eggs, and then coat with the parmesan mixture.
  • Use your hands to gently press the coating into the chicken.

Keto Air Fryer Chicken Tenders

  • Preheat the Air Fryer to 400 degrees. Spray the chicken with the oil. Cook for 6 minutes.
  • Flip and then respray the chicken. Cook for another 3 minutes, or until the internal temperature reaches 160° F.
  • Rest for 5 to 10 minutes before serving.

Fried Chicken Tenders

  • Heat ½ inch of avocado oil in a skillet to 350 degrees.
  • Cook for about 5 minutes per side until golden brown and the internal temperature reaches 160° F.
  • Allow to rest for 5 to 10 minutes before serving.

Ninja Foodi Grill

  • Select Air Crisp on your grill and set the temperature to 390° F and the time to 9 minutes.
  • When the grill says "ADD FOOD" add the chicken in a single layer, being careful not to overcrowd.
  • Cook, flipping after the first 5 minutes until the internal temperature is 160° F and the exterior is golden brown.
  • Allow to rest for 5 minutes and then serve.


Calories: 275.64kcal | Carbohydrates: 3.39g | Protein: 33.5g | Fat: 14.06g | Saturated Fat: 3.59g | Trans Fat: 0.02g | Cholesterol: 161.97mg | Sodium: 534.74mg | Potassium: 464.29mg | Fiber: 1.36g | Sugar: 0.61g | Vitamin A: 240.05IU | Vitamin C: 1.36mg | Calcium: 176.37mg | Iron: 1.39mg