Get healthy, keto-friendly chicken tenders straight from the air fryer! They taste as good as they look.
Perhaps this is just a sweeping generalization, but I think everyone who’s ever been on the keto diet has died a little inside when they have to turn down fried chicken. Can anyone out there confirm this? Very-low-carb eating generally doesn’t leave much room for flour-based breading, yet we all know how delicious fried chicken is. And other than the flour, it would be the perfect keto food.
Keto dieters don’t have to turn down all fried chicken, though. Thankfully, we have products like almond flour to replace regular wheat-based flour, which cut down the carb content significantly. It’s not a perfect substitute for every single use of flour, but when you use it to bread chicken, it actually turns out pretty great!
This recipe for keto chicken tenders involves an air fryer, which makes it easy and far less messy than the average deep-frying session in a home kitchen. You’ll end up with a pile of golden, crispy, perfectly seasoned chicken strips that satisfies the deep yearnings for fried chicken. Dip it in your favorite keto-friendly chicken sauce, and you have a perfectly low-carb main dish!
Are These Keto Chicken Tenders Healthy?
Chicken breast is high in protein and potassium, while also being low in fat. Almond flour is a source of protein and healthy fats, albeit fairly high in calories. The butter, almonds, Parmesan, and mayonnaise provide most of the fat in this recipe. I wouldn’t call these chicken tenders low-fat or low-calorie, but they’re likely lower in fat and calories than fried chicken you’d get at a drive-thru, and the saturated fat content is moderate.
These chicken tenders are gluten-free and keto-friendly, and you can make them dairy-free by swapping the Parmesan for a dairy-free alternative (like nutritional yeast) and using non-dairy butter.
Dial In Your Seasoning Mix
Every fried chicken place has their own secret blend of seasonings for fried chicken, and for this recipe, you have the option to play around with your own top-secret chicken flavoring mix. We’ve started you off with a foolproof seasoning blend in the recipe, but try some of these fun flavor additions!
- Crushed red pepper: Do you always order your fried chicken spicy? If so, this option is for you! Kick up the heat a notch with a quarter to a half teaspoon of crushed red pepper flakes.
- Nori: If you enjoy umami flavors, go ahead and crumble up a quarter sheet of nori (seaweed) into the flour mixture. Make sure the crumbles are as small as they can be! I personally love this addition.
- Smoked paprika: Those who like a smoky flavor will love what a bit of smoked paprika does to these chicken tenders. You can either swap out the regular paprika with smoked paprika, or simply use both.
How Do I Store Leftovers?
These chicken tenders are at their best when eaten fresh and hot. However, they can be stored in the fridge for up to 4 days in an airtight container and reheated in the air fryer or toaster oven. You can also freeze them in freezer-safe ziplock bags, and they’ll stay good for up to 3 months. Thaw in the fridge overnight before reheating.
Serving Suggestions
Chicken tenders go well with pretty much every dipping sauce on the planet, so try a few! FFF has excellent recipes for Keto BBQ Sauce, Keto Tzatziki, and Creamy Chipotle Sauce. If you don’t need the sauce to be keto, your options expand to things like Honey-Mustard Dipping Sauce and Onion Ring Sauce, or just plain old ketchup!
As for sides, consider whipping up a healthy bowl of Mediterranean Cucumber Salad, Air-Fryer Vegetables, or Garlic Brussels Sprouts to go with your chicken tenders!
Ingredients
- 1 large egg
- 1 tablespoon mayonnaise
- ¾ cup almond flour
- ¾ cup grated Parmesan cheese
- ½ teaspoon garlic salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon Italian seasoning
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon paprika
- 1½ pounds boneless, skinless chicken breast cut into 12 strips
- 2 tablespoons unsalted butter melted
Instructions
- Preheat your air fryer to 400°F. Ensure the basket is clean and lightly greased.
- In a shallow bowl, whisk together the egg and mayonnaise until well combined. This mixture will help the breading stick to the chicken.
- In a separate shallow bowl, mix the almond flour, grated Parmesan cheese, garlic salt, garlic powder, onion powder, Italian seasoning, black pepper, and paprika. This blend will give your chicken tenders a crispy coating.
- Dip each chicken strip into the egg mixture, ensuring it's fully coated. Then, dredge the strips in the almond flour mixture one at a time, pressing gently to adhere the breading. Shake off any excess. Gently brush the melted butter onto the breaded tenders.
- Place the breaded tenders in the basket in a single layer, making sure they aren't overlapping or touching. Cook for 10 minutes, flip the tenders, and cook for another 5-8 minutes until golden brown and the internal temperature reaches 165°F.
- Let the tenders rest for a few minutes before serving. Serve with a side of mixed greens or your favorite keto-friendly dipping sauce.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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