These Crispy Keto Chicken Tenders are everything you want in a low-carb dish: crunchy, flavorful, and satisfying. With a simple coating that packs a punch, they’re perfect for a quick weeknight meal or a fun appetizer. Enjoy the delicious crunch without the guilt!
Steps
- Preheat your oven to 425°F or your air fryer to 390°F. Prepare a baking sheet by lining it with aluminum foil or spraying it with cooking spray. In a shallow bowl, mix together one beaten egg and a tablespoon of mayonnaise until well combined.
- In a separate shallow bowl, combine almond flour, grated parmesan, and your choice of spices. Cut chicken breasts into strips resembling tenderloins, or use pre-cut tenderloins. Ensure the strips are uniform in size for even cooking.
- Set up a breading station with the egg mixture, flour mixture, and prepared baking sheet. Dip each chicken strip into the egg mixture, allowing excess to drip off, then coat thoroughly in the flour mixture. Place the breaded chicken on the baking sheet.
- If using the oven, brush the breaded chicken tenders with melted butter and bake for 15 minutes. Turn them over and bake for an additional 5-10 minutes until fully cooked. For the air fryer, cook the tenders for 5 minutes, flip, and cook for another 2-3 minutes until done.
- Allow the cooked chicken tenders to rest for a few minutes before serving. Enjoy them with your favorite low-carb sides and dipping sauces.
Ingredients
- 1 1/2 pounds chicken breast, cut into 12 strips
- 1 large egg, beaten
- 1 tablespoon mayonnaise
- Almond flour (quantity not specified, used for breading)
- Grated or powdered parmesan cheese (quantity not specified, used for breading)
- Garlic powder (quantity not specified, used for seasoning)
- Onion powder (quantity not specified, used for seasoning)
- Paprika (quantity not specified, used for seasoning)
- Italian seasoning (quantity not specified, used for seasoning)
- Garlic salt (quantity not specified, used for seasoning)
- 2 tablespoons butter, melted
Nutritional Values
Calories: 1914kcal | Carbohydrates: 17.4g | Protein: 194.4g | Fat: 87.6g | Cholesterol: 792mg | Sodium: 2082mg | Fiber: 3g | Sugar: 3.6g
FAQ
- What are Keto Chicken Tenders made of?
- Keto Chicken Tenders are crafted using chicken, typically breasts or tenderloins. They are coated with a mixture of almond flour, parmesan cheese, and spices, and are held together using an egg and mayonnaise mixture.
- Can these chicken tenders be made in both the oven and air fryer?
- Yes, these Keto Chicken Tenders can be prepared either in the oven or using an air fryer. Both methods yield a crispy and delicious outcome, though cooking times may vary slightly.
- Are these chicken tenders suitable for meal prep?
- Absolutely, they are perfect for meal prep as they can be reheated well the next day and also freeze excellently. You can freeze them before or after cooking for added convenience.
- How do you reheat Keto Chicken Tenders?
- To reheat, preheat your oven to 450°F, wrap the chicken in foil, and heat for 8-12 minutes. Alternatively, you can use an air fryer at 400°F until they’re heated through.
- Can Keto Chicken Tenders be frozen?
- Yes, you can freeze them. Allow the tenders to cool completely before freezing to avoid soggy breading. You can freeze them after breading but before cooking, or after they’ve been cooked, for later use.
- What are some side dishes that go well with Keto Chicken Tenders?
- Some great low-carb sides include Crispy Green Bean Fries, Loaded Cauliflower Casserole, or Cheesy Cauliflower Casserole. You can also try pairing them with Keto Fries made from rutabaga or Cauliflower Tots for a complete meal.
Tips
- Avoid Overcrowding: To achieve perfectly crispy chicken tenders, make sure they do not touch each other while cooking in the oven or air fryer. If necessary, cook them in batches to ensure even crispiness.
- Even Breading: Use your hands to thoroughly coat each chicken strip with the breading mixture. Assign one hand to handle the wet ingredients and the other for the dry ingredients to keep the process clean and efficient.
- Double Dipping for Extra Crunch: For an extra crispy texture, consider dipping the chicken tenders in the egg wash and breading mixture a second time before cooking.
- Freezing Tips: To freeze chicken tenders, allow them to cool completely first. Freeze them in a single layer on a plate for about 2 hours before transferring them to a freezer bag. This helps prevent soggy breading and makes it easy to grab the desired amount later.
Equipment
- Air Fryer (if you don’t already have one)
- Baking Sheet with Wire Rack (for oven baking and freezing breaded chicken)
- Shallow Mixing Bowls (for egg wash and breading mixture)
- Tongs (for flipping chicken tenders)
- Cooking Oil Spray (for air fryer cooking)
