Crispy Keto Chicken Tenders in the Air Fryer

A Crunchy Comfort Food Favorite—Adapted for Our Table

One of my biggest victories with managing type 2 diabetes has been learning how to recreate my favorite comfort foods in a way that’s both satisfying and healthy. Living in the Dominican Republic, fried foods are a local staple, but I’ve had to find ways to make them work for our lifestyle and my dietary needs. These crispy keto chicken tenders became an instant hit with my kids, and the fact that they’re air-fried means less mess and guilt. I usually make a double batch because they vanish fast—especially when we serve them with homemade sugar-free ranch or a spicy garlic sauce. Whether you’re in a carb-conscious season or just looking for a better way to fry, this recipe hits the spot.

Perfectly Crispy Keto Chicken Tenders

The allure of crispy chicken tenders is undeniable, especially when they are keto-friendly. This recipe provides a delightful twist to traditional comfort food, ensuring that you can enjoy a satisfying crunch without the extra carbs. The use of almond flour and Parmesan cheese creates a golden-brown coating that delivers both texture and flavor.

Each bite offers a juicy interior complemented by a crispy exterior, making them perfect for snacking or as a main dish. Pair these tenders with a variety of low-carb sauces to elevate your meal experience. The simplicity of the ingredients allows for easy preparation, making them a go-to choice for any occasion.

The first time I made these, I wasn’t sure if the almond flour would crisp up well in the air fryer we brought down with us. But after one bite, my teenage son said, these are better than Chick-fil-A, and that was all I needed.

Ingredients for Success

The key to achieving the perfect crispy chicken tenders lies in the right combination of ingredients. Essential components include chicken breasts, which are not only high in protein but also tender when cooked correctly.

Almond flour serves as a fantastic low-carb alternative to traditional breadcrumbs, while Parmesan cheese adds a rich flavor that enhances the overall taste. Seasonings like garlic powder, onion powder, and paprika contribute depth, ensuring that each tender is packed with flavor.

Out here, we sometimes have to get creative when ingredients run low—once I had to blend sunflower seeds into flour because we ran out of almond flour, and it still turned out tasty.

Preparation Made Easy

Preparing these chicken tenders is straightforward and quick. Begin by cutting the chicken breasts into strips, ensuring they are of uniform size for even cooking. The next step involves creating the breading mixture, which is done by combining the almond flour and Parmesan cheese with spices.

After setting up your breading station, dip each chicken strip in beaten eggs before coating them with the almond flour mixture. This step is crucial for achieving that satisfying crunch. Once coated, the tenders are ready for the air fryer.

On particularly hectic afternoons, I’ll prep these ahead of time, pop them in the fridge, and just toss them in the air fryer when we get back from school runs and errands. Fast, filling, and everyone’s happy.

The Cooking Process

Preheating the air fryer is an important step that should not be overlooked. This ensures that the chicken tenders cook evenly and develop a crispy texture. Place the coated tenders in a single layer in the air fryer basket. Spraying them with a light coat of cooking spray or drizzling olive oil will help enhance the crispiness.

I’ve learned not to skip this step—the oil not only helps them crisp up beautifully but also adds a golden color that’s hard to resist when you’re serving a crowd.

Cook the tenders for about 10-12 minutes, flipping halfway through for even browning. The aroma that fills your kitchen during this process is a delightful preview of the meal to come. The end result is a beautifully golden-brown plate of chicken tenders that are sure to impress.

Serving Suggestions

Once cooked, allow the chicken tenders to cool for a moment before serving. This brief cooling period helps maintain their crispy texture. Garnish with fresh parsley for an added touch of color and flavor, enhancing the presentation.

These tenders can be served alongside a variety of low-carb dipping sauces, ranging from creamy ranch to zesty buffalo sauce. Each dip adds a unique flavor profile, allowing for customization based on personal preferences. Whether it’s a casual meal or a gathering with friends, these crispy chicken tenders will be a hit.

Nutritional Benefits

For those mindful of their dietary choices, these chicken tenders are a winning option. With low carbohydrate content and high protein, they fit perfectly within a ketogenic lifestyle. Each serving offers a substantial amount of protein, making them satisfying without the guilt of traditional fried foods.

I often double the batch and save leftovers for lunchboxes the next day. Even cold, they hold their crunch surprisingly well.

At just 250 calories per serving, they provide a guilt-free indulgence that doesn’t compromise on taste or texture. This balance of nutrition and flavor makes them an excellent choice for anyone looking to enjoy a delicious meal while staying on track with their dietary goals.

Ingredients

• 1 pound chicken breast, cut into strips
• 1 cup almond flour
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 large eggs, beaten
• Cooking spray or olive oil for spraying

Ingredient Substitutions

• Almond flour: Substitute with crushed pork rinds or sunflower seed flour for a nut-free option.
• Parmesan cheese: Nutritional yeast can provide a cheesy flavor for dairy-free diets.
• Chicken breast: Chicken thighs work well too, offering a juicier bite.
• Eggs: Use mayonnaise as a binder if you’re out of eggs.
• Paprika: Smoked paprika adds extra depth if you’re after a more robust flavor.

Instructions

1. Prep the Chicken: Cut the chicken breasts into strips and set aside.
2. Make the Breading: In a shallow bowl, combine almond flour, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper.
3. Coat the Chicken: Dip each chicken strip into the beaten eggs, then coat thoroughly with the almond flour mixture. Press gently to ensure the coating adheres well.
4. Preheat the Air Fryer: Preheat your air fryer to 400°F (200°C).
5. Cook the Chicken: Place the coated chicken tenders in a single layer in the air fryer basket. Spray lightly with cooking spray or drizzle with olive oil. Cook for 10-12 minutes, turning halfway through, until golden brown and cooked through.
6. Serve: Remove the chicken tenders from the air fryer and let them cool slightly before serving. Enjoy with your favorite low-carb dipping sauce.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 12 minutes
• Total Time: 27 minutes
• Servings: 4 servings

Pro Tips

1. Pat your chicken dry with paper towels before dipping to help the coating stick better.
2. Don’t overcrowd the air fryer basket; space between tenders ensures even crisping.
3. If the coating looks pale after 12 minutes, give it another 2–3 minutes at 375°F.
4. For extra flavor, marinate the chicken strips in pickle juice or buttermilk for 30 minutes before coating.
5. Use a meat thermometer—internal temp should reach 165°F for perfectly cooked chicken.

Tip from Grammie Shirley

Always keep a bag of frozen chicken tenders coated and ready to go. You can cook them straight from the freezer—just add a few extra minutes in the air fryer.

Nutrition and Serving Info

Estimated per serving (1/4 of recipe):

• Calories: 250 kcal
• Protein: 28g
• Fat: 15g
• Carbohydrates: 5g
• Servings per recipe: 4

Q&A

Can I bake these instead of air frying?

Yes, bake at 425°F for 20–25 minutes, flipping halfway through. They won’t be quite as crispy but still delicious.

What’s the best dipping sauce for keto?

Try homemade ranch, sugar-free BBQ, or a mix of mayo and sriracha for a spicy kick.

How do I store and reheat leftovers?

Store in an airtight container in the fridge for up to 3 days. Reheat in the air fryer at 350°F for 4–5 minutes.

Can I freeze them?

Yes! Freeze uncooked breaded tenders on a tray, then transfer to a bag. Cook from frozen at 375°F for 15–18 minutes.

What other seasonings can I try?

Feel free to experiment with Italian seasoning, Cajun spice, or a sprinkle of cayenne for heat.

Final Thoughts

It’s a blessing to find recipes that check all the boxes—healthy, satisfying, and easy to make even with ingredient shortages or a tight schedule. These keto chicken tenders have earned a regular spot on our meal rotation, not just because they align with my health goals, but because they bring everyone around the table with smiles. I hope they become a favorite in your kitchen too.