Crispy Keto Chicken Tenders Recipe

When we moved to the Dominican Republic, I knew I’d have to get creative in the kitchen. Between ingredient shortages and feeding a hungry crew of six, quick, healthy meals became my go-to. These keto chicken tenders were born out of one of those improv nights, when I needed something crunchy and satisfying that wouldn’t spike my blood sugar. With almond flour in the pantry and some spices on hand, I experimented—and it worked. Crispy on the outside, juicy on the inside, and diabetic-friendly. Now, they’re a regular in our family’s meal rotation, especially on nights when we need something fast but fun.

These chicken tenders are not only keto-friendly but also packed with flavor. The breading is made from almond flour and spices, giving you that satisfying crunch without the carbs. Feel free to customize the spices to suit your taste, whether you prefer a bit of heat or a savory blend.

The Allure of Crispy Keto Chicken Tenders

These golden-brown keto chicken tenders bring a delightful crunch that satisfies cravings without the carbs.

With a perfectly seasoned almond flour coating, each bite delivers a satisfying crunch while keeping the interior tender and juicy.

They’re not just a dish; they’re an experience, making them an excellent option for those adhering to a low-carb lifestyle.

Whether enjoyed as a snack, appetizer, or main course, these tenders are sure to impress everyone around the table.

Ingredients That Make a Difference

The magic of these chicken tenders lies in their simple yet effective ingredients.

Almond flour serves as a fantastic alternative to traditional breadcrumbs, ensuring a crispy texture that is keto-friendly.

Adding grated Parmesan cheese enhances the flavor profile, while spices like garlic powder, paprika, and onion powder provide an extra kick.

These elements combine to create a dish that is not just satisfying but also rich in flavor, allowing for customization to suit various palates.

Preparation: Simple Steps to Perfection

Preparing these chicken tenders is straightforward and quick, making them perfect for weeknight dinners or casual gatherings.

Start by cutting chicken breasts into strips, ensuring they’re uniform for even cooking.

The breading process involves two simple bowls: one for the egg mixture and another for the seasoned almond flour blend.

After dipping the chicken strips in the egg, thoroughly coat them in the seasoned mix, pressing to make sure the breading adheres well.

This method guarantees that each tender is enveloped in a crispy layer that will fry to a beautiful golden color.

Back home, my younger son loves helping with the breading station. He’s our designated “egg dipper,” while I handle the hot skillet. It’s a little messy, but it makes dinner more fun—and he’s learning his way around the kitchen.

Cooking: Achieving the Perfect Crisp

When it comes to frying, maintaining the right oil temperature is crucial.

Heat oil over medium until shimmering, which indicates it’s ready for the chicken.

Adding the tenders in batches will help maintain the temperature and ensure a perfect cook on each piece.

Cook each side for about 4-5 minutes, watching for that golden-brown finish.

Once cooked, draining on paper towels helps remove excess oil, keeping these tenders light and crispy.

Living at sea level here in the DR means I’ve had to tweak frying times a bit. Things cook a little slower, but the payoff is a perfectly crisp crust that holds up even after cooling.

Serving Suggestions: Elevating Your Meal

Presentation plays a key role in enhancing the dining experience.

Arranging the chicken tenders neatly on a plate garnished with fresh parsley adds a touch of color and freshness.

Pairing them with a small bowl of tangy dipping sauce elevates the entire dish, inviting guests to savor each bite.

Whether it’s a creamy ranch or a spicy buffalo sauce, the right dip can complement the flavors of the tenders beautifully.

This dish is not just about the taste; it’s about creating an enjoyable meal that brings everyone together.

We usually serve these with a homemade ranch made from local sour cream and dried herbs. My daughter adds fresh parsley from our tiny balcony garden for a little flair.

Nutritional Benefits: Guilt-Free Indulgence

These keto chicken tenders offer a nutritious twist on a classic favorite.

Each serving is packed with a solid amount of protein and healthy fats while keeping carbohydrates to a minimum.

This makes them a suitable option for anyone following a low-carb diet.

At just 350 calories per serving, it’s easy to incorporate these tenders into your meal planning without feeling guilty.

They provide a satisfying option that aligns with health goals while still allowing for enjoyment at the dinner table.

The Ultimate Keto Chicken Tenders

These crispy keto chicken tenders are golden brown and perfectly seasoned, offering a delightful crunch with every bite. Juicy and tender on the inside, they are an excellent choice for anyone looking to maintain a low-carb diet without sacrificing flavor.

Ingredients

• 1 lb 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 teaspoon salt
• 1/2 teaspoon black pepper
• 2 large eggs
• 1 tablespoon water
• Oil for frying

Instructions

1. Prepare 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. In another bowl, whisk together the eggs and water.
3. Coat the Chicken: Dip each chicken strip into the egg mixture, allowing excess to drip off, then coat in the almond flour mixture, pressing to adhere.
4. Heat the Oil: In a large skillet, heat oil over medium heat until shimmering.
5. Cook the Tenders: In batches, add the coated chicken strips to the skillet and cook for 4-5 minutes on each side, or until golden brown and cooked through. Remove and drain on paper towels.
6. Serve: Enjoy warm with your favorite keto-friendly dipping sauce.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Pro Tips

1. Pat the chicken strips dry with a paper towel before dipping—this helps the breading stick better.
2. Use one hand for wet ingredients and one for dry to avoid clumping the coating.
3. Avoid overcrowding the pan. Fry in batches to maintain oil temperature and ensure even crispiness.
4. Place fried tenders on a wire rack over a baking sheet instead of paper towels if you want them extra crispy.
5. Reheat in an air fryer or oven at 375°F for 5-7 minutes to revive the crunch without drying them out.

Ingredient Substitutions

1. Almond flour: Use crushed pork rinds or coconut flour for a different texture and flavor.
2. Parmesan cheese: Swap with nutritional yeast for a dairy-free option.
3. Eggs: Use unsweetened almond milk or mayo for an egg-free coating.
4. Paprika: Try smoked paprika or chili powder for a bolder kick.
5. Chicken breast: Chicken thighs work great for a juicier result.

Tip from Grammie Shirley

To keep chicken tenders juicy, let them rest for a couple of minutes after frying before serving. This helps the juices redistribute and keeps the meat tender.

Q&A

1. Can I bake these instead of frying?
   Yes! Bake at 400°F for 20-25 minutes on a greased wire rack, flipping halfway through.
2. What oil should I use for frying?
   Avocado oil or light olive oil are great choices for high-heat frying with a clean taste.
3. How do I store leftovers?
   Store in an airtight container in the fridge for up to 3 days. Reheat in an air fryer or oven for best texture.
4. Are these freezer-friendly?
   Yes! Freeze uncooked, breaded tenders on a tray, then transfer to a freezer bag. Cook directly from frozen, adding 3-4 extra minutes.
5. Can I make these dairy-free?
   Yes—skip the Parmesan and use dairy-free alternatives like nutritional yeast or dairy-free cheese crumbles.

Nutrition & Serving Info

• Servings: 4
• Calories per serving (estimated): 350 kcal
• Fat: 22g
• Protein: 30g
• Carbohydrates: 5g
• Fiber: 2g
• Net carbs: 3g

On Fridays, we turn these tenders into a DIY wrap night. Low-carb tortillas, fresh lettuce, and whatever sauce we can scrape together—it’s always a hit, and everyone builds their own.