Air Fryer Chicken Tenders | Keto Chicken Tenders Recipe

These Air Fryer Keto Chicken Tenders have a crisp, savory coating made with almond flour, Parmesan, and Cajun seasoning. There are no breadcrumbs or pork rinds, and the tenders cook in approximately 15 minutes for an easy low carb dinner the whole family can enjoy.

The egg helps the almond flour mixture stick, while powdered Parmesan adds flavor and encourages browning. A light coating of oil and a short high-temperature finish help create a crisp exterior without deep-frying.

What Makes These Air Fryer Chicken Tenders So Great?

• Low Carb. Each serving contains approximately 2 net carbs based on the current nutrition calculation.
• No Pork Rinds. The coating uses almond flour and Parmesan instead of crushed pork rinds.
• Gluten-Free. No wheat flour or breadcrumbs are used. Check individual seasoning and cheese labels if cross-contact is a concern.
• High Protein. Each serving contains approximately 33 grams of protein based on the current recipe card.
• Fast. The tenders cook in about 15 minutes after breading.
• Family Friendly. Serve them with different low carb dipping sauces so everyone can choose a favorite.

So if you've lived a low carb lifestyle for any length of time, one of the things you often miss is fried foods. Something about the crispy, breaded exterior really adds a lot to a dish, but breading and frying foods aren't exactly conducive to a low carb diet.

You get all that delightful crunchiness with these Keto Chicken Tenders without any worry of going over your carb intake for the day.

I know what you're probably thinking. "Another low carb chicken recipe using pork rinds..." But wait! This recipe DOES NOT USE PORK RINDS for breading! The breading for this recipe is actually almond flour-based, which gives it a delightful nuttiness while still keeping the recipe gluten-free.

Another trick to how these Air Fryer Chicken Tenders turn out so delightfully crispy and juicy is how they're cooked. No, they're not deep-fried, so no worries about filling your house with an obnoxious odor or having your food dripping with cooking oil.

These bad boys are cooked in an air fryer, and if you haven't made anything in an air fryer yet, you really must get yourself one! They give you all the crispiness of fried foods minus all that excessive oiliness. Learn everything you need about the process in my air fryer chicken cooking times guide.

Make the perfect meal out of these Keto Chicken Tenders by pairing them with my Mushrooms and Bacon Keto side dish.

Is Fried Chicken Bad For Keto?

If keto is all about eating fat, what's wrong with frying chicken?? This is a legitimate question. Here are three points to consider:

1. No one recommends eating more vegetable oil. We are talking about naturally occurring fats in meats, nuts, dairy, and avocados.
2. Many people on keto do choose to fry in lard. That's an option available to you.
3. You still have to watch calories even on keto. Frying in lard, while delicious, is also caloric. So you may need to trade off calories that day. I prefer saving my fat calories for a delicious fat bomb.

Are Chicken Tenders Keto-Friendly?

Traditional chicken tenders are usually coated with wheat flour or breadcrumbs, which increases their carbohydrate content. These keto chicken tenders use almond flour and Parmesan for a lower-carb coating.

The recipe contains approximately 2 net carbs per serving based on the current nutrition calculation, although the exact amount will vary by ingredient brand and how much coating adheres to the chicken.

Is Fried Food OK On A Keto Diet?

I don't think a diet heavy in fried foods is considered healthy on any diet. Vegetable oils can be inflammatory. Animal fats used in frying can increase calories dramatically. But of course, the biggest culprit for most fried foods is the breading.

So, can you eat fried foods? Yes, you could if you don't use traditional breading and vegetable oils.

Should you? Occasionally, but keto is not carte blanche to start frying up your frozen butter.

If you're on the run and absolutely have to grab Keto Fast Food, here are a few options to make it as healthy as possible.

An air fryer also helps keep your food healthier by minimizing the amount of oil that it takes to get the food crispy. And the less oil the food absorbs, the fewer calories you consume.

Can I Eat Chicken Tenders On Keto?

It depends on what it's breaded with. Flour or breadcrumbs? Nope. Pork rinds? Yes.

I also have this Pecan Chicken Tenders recipe that uses nuts for breading.

For this recipe, I decided to omit the pork rinds since many people choose not to eat pork, or don't keep pork rinds at home.

Can You Stack Chicken Tenders In An Air Fryer?

Yes and no. A slight overlap won't hurt anything. A stack 2 deep may be okay, though not optimal.

But you will definitely have to toss and turn the tenders a lot more than if you had not stacked.

It will also take a lot longer to cook a double stack, and I find that they cook unevenly.

The fact is, you're better off cooking in two quick batches and getting even cooking, vs cooking for twice as long, having to toss and turn and potentially shredding the breading straight off, and having them cook unevenly.

Ingredients for Keto Chicken Tenders

• Chicken tenderloin- Use similarly sized pieces so they finish cooking at the same time. If using chicken breasts, cut them into uniform strips and retest the cooking time.
• Egg- Creates the wet layer that helps the almond flour coating adhere.
• Superfine almond flour- Use finely ground almond flour rather than coarse almond meal for more even coverage.
• Powdered Parmesan- The shelf-stable, finely grated Parmesan blends evenly with the almond flour and helps the coating brown.
• Kosher salt- Season conservatively because Parmesan and Cajun seasoning may already contain salt.
• Black pepper- Adds mild heat throughout the coating.
• Cajun seasoning- Adds paprika, garlic, herbs, and heat. This is not a salt-free option, so season accordingly.
• Oil spray- Use a light, even coating of avocado oil, canola oil, or vegetable oil that is approved for air fryer use.

These ingredients work together to create a delicious low-carb coating for the chicken tenderloins in the air fryer. The eggs bind the almond flour, Parmesan cheese, and seasonings to the chicken, resulting in a crispy, flavorful, and low-carb alternative to traditional fried chicken tenders.

How to Make Keto Chicken Tenders in the Air Fryer

Prepare the chicken. Pat the chicken tenderloins thoroughly dry. Remove the tough white tendon if desired.

Prepare the egg. Beat the egg in a shallow bowl until completely blended.

Mix the coating. Combine the almond flour, powdered Parmesan, salt, black pepper, and Cajun seasoning in a zip-top bag or shallow dish.

Coat the chicken. Dip each tender in the egg and let the excess drip off. Transfer it to the coating and shake or press gently until covered.

Prepare the basket. Preheat the air fryer to 350F. Lightly oil the basket to prevent sticking.

Arrange the tenders. Place them in a single layer with space between each piece. Do not stack or overlap them.

Add oil. Lightly mist the tops until no large dry patches remain.

Air fry. Cook for 12 minutes at 350F.

Check for doneness. Cook until the center of the thickest piece reaches 165°F.

Brown and serve. Increase the air fryer temperature to 400F and air fry for an additional 3-4 minutes to continue browning the breading. Serve with your favorite low carb dipping sauce, and enjoy!

How To Reheat Chicken Tenders In The Air Fryer

The air fryer is fantastic for reheating food. So much better than the microwave, especially for things that you want to get toasty.

I usually do 350F for about five or six minutes and then check to see if it has heated through.

My air fryer definitely gets some use every day for reheating. I find it works much better for smaller pieces of things.

Reheating a massive pan of lasagna is probably faster in the microwave. But a slice of lasagna gets nice and toasty on top in an air fryer and heats quickly.

How To Make Keto Chicken Tenders In The Oven

1. Preheat the oven. Heat the oven to 375°F. Place a wire rack inside a rimmed baking sheet and lightly coat it with cooking spray. The rack allows hot air to circulate underneath the chicken, helping the coating brown more evenly. If you do not have a wire rack, use a parchment-lined baking sheet and lightly spray the parchment with oil.
2. Prepare the chicken. Pat 1 pound of chicken tenderloins thoroughly dry with paper towels. Remove the tough white tendon from each tenderloin if desired. Try to use pieces of similar thickness so they finish cooking at approximately the same time.
3. Make the egg wash. Crack one egg into a shallow bowl and beat it until the yolk and white are fully combined.
4. Mix the breading. Combine ½ cup superfine almond flour, ½ cup powdered Parmesan cheese, ½ teaspoon kosher salt, 1 teaspoon black pepper, and ½ teaspoon Cajun seasoning in a large zip-top bag. Seal and shake the bag until the ingredients are evenly distributed.
5. Coat the chicken with egg. Dip each tenderloin in the beaten egg, turning it to coat every side. Lift the chicken from the bowl and allow the excess egg to drip off. Too much egg can make the almond flour coating thick, wet, or uneven.
6. Add the keto breading. Transfer one egg-coated tenderloin to the bag of almond flour mixture. Seal the bag and shake until the chicken is completely covered. Gently press the coating onto any bare areas. Do not dip the chicken in the egg and breading a second time because the heavy coating may cook unevenly.
7. Arrange the chicken. Place the coated tenderloins on the prepared rack or baking sheet in a single layer. Leave space between each piece so the hot air can circulate. Do not allow the tenders to overlap.
8. Apply the oil. Lightly mist the tops of the chicken tenders with an oven-safe oil spray. Focus on dry-looking areas without saturating the coating.
9. Bake the tenders. Bake at 375°F for approximately 15 minutes. Begin checking the smaller pieces at that point and continue baking thicker tenders as needed.
10. Check for doneness. Insert an instant-read thermometer through the side of the thickest tenderloin and into the center. The chicken is ready when it reaches an internal temperature of 165°F. Remove smaller tenders as they finish so they do not become dry.
11. Brown the coating if needed. If the chicken is fully cooked but the coating needs more color, place it briefly under the broiler. Watch it constantly because almond flour and Parmesan can burn quickly. Only use this step if necessary.
12. Rest and serve. Let the baked keto chicken tenders rest for 3 to 5 minutes. This gives the coating time to set and helps keep the chicken juicy. Serve warm with Big Mac Sauce, Bang Bang Sauce, or your favorite low carb dipping sauce.

How Long Do They Last?

Air fryer keto chicken tenders will stay fresh in the refrigerator for about 3 to 4 days when stored in an airtight container.

Make sure they are cooled completely before refrigerating to prevent excess moisture, which can make the coating soggy.

Can You Freeze Them?

For longer storage, you can freeze them for up to 2 to 3 months. Place the cooled tenders on a baking sheet in a single layer to freeze individually, then transfer them to a freezer-safe bag or container to prevent sticking.

What to Serve With Keto Chicken Tenders

Serve these low carb chicken tenders with Big Mac Sauce for a creamy, tangy dip or add heat with this Bang Bang Sauce. To turn them into a complete meal, pair them with Keto Broccoli Salad, Air Fryer Zucchini Fries, or Keto Creamed Spinach.

Looking For More Great Air Fryer or Chicken Recipes?

• I've put together a list of the 21 Best Keto Air Fryer Main Dishes for you to try out. There's something for everybody on this list!
• Did you know you can make a burger in the air fryer? My Air Fryer Montreal Steak Burgers are fantastically juicy, and flavorful!
• If you aren't trying to keep things low carb, check out my delightfully crispy Air Fried Breaded Chicken Wings!
• The air fryer doesn't just do savory! These Fruit Hand Pies are absolutely to die for and they're crazy easy to make in your air fryer!
• Caldo de Pollo - A family favorite that's easy to make!
• Butter Chicken - How I got my nickname (and for good reason).
• Philly Cheesesteak - Made simple in the air fryer.
• Keto Basil Pesto Chicken - Creamy, delicious, and simple.
• Instant Pot Chicken Tortilla Soup- quick, easy, and flavorful.
• Keto Chicken Nuggets- A low carb meal that is fun for the whole family.

Pin It!

So the next time you get a craving for some fried chicken put that deep fryer away and make some of these Keto Chicken Tenders! Make sure to leave a comment if you enjoyed this recipe!

Don't forget to check out my other Keto cookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.