Keto Chicken Tenders

Why You’ll Love This Recipe

• Low-Carb & Gluten-Free: Ideal for keto enthusiasts and those avoiding gluten.

• Versatile Cooking Methods: Can be prepared in the oven or air fryer.

• Family-Friendly: A hit with both adults and kids.

• Meal Prep Friendly: Easy to make ahead and store for later meals.

• Customizable Flavors: Adjust the seasoning to your taste.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1½ pounds chicken breast, cut into strips

• 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 black pepper

• ¼ teaspoon paprika

• 2 tablespoons melted butter

Directions

1. Preheat Oven or Air Fryer: If baking, preheat oven to 425°F (220°C). If using an air fryer, preheat it to 390°F (200°C).

2. Prepare Breading Stations: In one bowl, whisk together the egg and mayonnaise. In another bowl, combine almond flour, parmesan cheese, and all the spices.

3. Coat Chicken: Dip each chicken strip into the egg mixture, allowing excess to drip off, then dredge in the almond flour mixture, pressing to adhere.

4. Arrange for Cooking:

   • Oven: Place breaded chicken on a foil-lined baking sheet. Brush with melted butter.

   • Air Fryer: Place chicken in a single layer in the air fryer basket. Brush with melted butter.

5. Cook:

   • Oven: Bake for 15 minutes, flip, then bake an additional 5-10 minutes until golden and cooked through.

   • Air Fryer: Cook for 8 minutes, flipping halfway through, until crispy and cooked through.

6. Serve: Let rest for a few minutes before serving with your favorite keto-friendly dipping sauce.

Servings and Timing

• Servings: 6

• Prep Time: 10 minutes

• Cook Time: 20-25 minutes (oven) or 8 minutes (air fryer)

• Total Time: 30-35 minutes

Variations

• Spicy Tenders: Add cayenne pepper or chili powder to the breading mix for a kick.

• Herb-Infused: Incorporate fresh herbs like rosemary or thyme into the breading.

• Nut-Free: Replace almond flour with crushed pork rinds for a nut-free version.

• Cheese Swap: Use different hard cheeses like Asiago or Romano for varied flavors.

Storage/Reheating

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Freezing: Freeze cooked tenders on a baking sheet, then transfer to a freezer bag for up to 2 months.

• Reheating:

  • Oven: Bake at 400°F (200°C) for 10 minutes.

  • Air Fryer: Cook at 350°F (175°C) for 5-8 minutes.

  • Microwave: Heat on high for 1-2 minutes, though this may reduce crispiness.

FAQs

What makes these chicken tenders keto-friendly?

They use almond flour and parmesan cheese instead of traditional breadcrumbs, significantly reducing the carbohydrate content.

Can I use chicken thighs instead of breasts?

Yes, chicken thighs can be used; just ensure they are boneless and cut into strips.

Is it necessary to use mayonnaise in the egg mixture?

Mayonnaise adds moisture and helps the breading adhere better, but it can be omitted if preferred.

Can I prepare these tenders ahead of time?

Yes, you can bread the chicken and refrigerate it for a few hours before cooking.

What dipping sauces are keto-friendly?

Options include sugar-free ketchup, mustard, ranch dressing, or homemade aioli.

How do I ensure the breading sticks to the chicken?

Pat the chicken dry before breading and press the coating firmly onto each piece.

Can I double the recipe?

Absolutely; just ensure not to overcrowd the baking sheet or air fryer basket.

What sides pair well with these tenders?

Consider serving with a side salad, roasted vegetables, or cauliflower mash.

Are these tenders suitable for children?

Yes, they are a kid-friendly option, especially when served with a favorite dipping sauce.

Can I use different spices in the breading?

Feel free to customize the spice blend to your taste preferences.

Conclusion

These Keto Chicken Tenders are a flavorful and satisfying meal option that fits perfectly into a low-carb lifestyle. With their crispy coating and juicy interior, they’re sure to become a favorite in your recipe rotation. Whether you’re following a ketogenic diet or simply looking for a healthier alternative to traditional chicken tenders, these keto-friendly strips are the way to go.