Keto Chicken Tenders
These keto chicken tenders made in the air fryer are a delightful and healthy alternative for those following a low-carb diet. Using almond flour and parmesan as a breading alternative, these tenders achieve a crispy exterior without the carbs in traditional breadcrumbs.
Servings: 4
Calories: 283kcal
Equipment
Ingredients
- 1 lb chicken tenderloins
- 1 egg
- 2 tablespoon heavy cream or almond milk
- ½ cup almond flour
- ⅓ cup parmesan cheese grated
- ½ teaspoon salt
- ½ teaspoon black pepper
- ⅓ teaspoon cayenne pepper
- ½ teaspoon paprika
Instructions
- Preheat your air fryer or oven to 400°F (200°C).
- In a large bowl, combine almond flour, grated parmesan cheese, salt, black pepper, cayenne pepper, and paprika.½ cup almond flour, ⅓ cup parmesan cheese, ½ teaspoon salt, ½ teaspoon black pepper, ⅓ teaspoon cayenne pepper, ½ teaspoon paprika
- In another shallow bowl, whisk the egg with milk or heavy cream.1 egg, 2 tablespoon heavy cream
- Dip one chicken tender in the egg mixture, then coat it in the almond flour breading.1 lb chicken tenderloins
- Repeat the process with all the chicken tenders.
- Place the breaded chicken tender in the air fryer basket; depending on the size of your air fryer, you might need to work in batches.
- Air fry at 400F for 6 to 7 minutes, then turn over and cook for another 6 to 7 minutes until chicken tenders are crisp and cooked thoroughly.
- Remove from the air fryer and serve.
Notes
- Use a perforated tray or basket: The proper airflow from the basket will help the tenders get crispy on their entire surface area, resulting in a much better texture.
- Pat the chicken dry before breading: This will help you avoid soggy chicken tenders!
- Coat with keto-friendly buffalo sauce: If you love spicy chicken, then you need to pair this recipe with my keto buffalo sauce. Buffalo chicken tenders are perfect for game day or your next party!
- Use a different breading: Instead of almond flour, you can use crushed pork rinds for a different flavor. If you're really trying to cut calories, you could also skip the breading altogether!
- Make a crunchy coating: Crushed pecans are another chicken coating option, making them crunchier and nuttier.
Nutrition
Calories: 283kcal | Carbohydrates: 4g | Protein: 31g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 119mg | Sodium: 572mg | Potassium: 452mg | Fiber: 2g | Sugar: 1g | Vitamin A: 283IU | Vitamin C: 3mg | Calcium: 142mg | Iron: 1mg