Crispy Keto Chicken Tenders with Almond Flour Breading
The ultimate low-carb, gluten-free alternative to traditional chicken tenders
KEY INFO
- Prep Time: 10 minutes
- Cook Time: 12-20 minutes
- Total Time: 22-30 minutes
- Servings: 4
- Difficulty: Easy
- Dietary: Keto, Gluten-free, Grain-free
EQUIPMENT NEEDED
- Large mixing bowls (2)
- Baking sheet or air fryer
- Cooking thermometer
- Whisk
- Cutting board
Alternative: Use ziplock bags for breading if bowls are unavailable
INGREDIENTS
For the Chicken:
- 1 pound (450g) chicken tenders (or chicken breast cut into strips)
- 2 large eggs
- ⅔ cup (64g) almond flour [or lupin meal]
- 1½ teaspoons salt
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ½ teaspoon black pepper
Optional Garnish:
- ¼ cup grated Parmesan
- Fresh parsley
- Chives
METHOD
- Preheat oven to 400°F (204°C) or set air fryer to the same temperature.
- Mix almond flour, salt, garlic powder, Italian seasoning, and pepper in a bowl.
- Whisk eggs in a separate bowl.
- Dip each chicken tender in egg wash, letting excess drip off.
- Coat in almond flour mixture, pressing gently to adhere.
- Place on a greased baking sheet or in the air fryer basket (don’t overcrowd).
- Cook for 12-14 minutes, flipping halfway through.
- Check that the internal temperature reaches 165°F (74°C).
CRUCIAL TIPS
- Let excess egg drip completely before breading.
- Don’t stack tenders while cooking.
- Press breading firmly onto the chicken.
- Rest for 5 minutes before serving.
STORAGE & VARIATIONS
Storage:
- Refrigerate for up to 3 days.
- Reheat in an air fryer/oven at 350°F for 5 minutes.
Common Mistakes:
- Overcrowding the pan.
- Wet breading.
- Not preheating properly.
Variations:
- Spicy: Add cayenne pepper.
- Cheesy: Mix Parmesan into the breading.
- Ranch: Add ranch seasoning to the mixture.
These keto chicken tenders deliver that satisfying crunch you crave while keeping carbs low. The almond flour creates a golden-brown crust that rivals traditional breadcrumbs. Perfect for meal prep or family dinners!
