Air Fryer Keto Chicken Tenders Recipe: 5 Steps to Success

Name: Air Fryer Keto Chicken Tenders Recipe: 5 Steps to Success
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Cuisine: Keto
Ingredients: 1 pound chicken tenderloins; 1 cup almond flour; 1/2 cup grated Parmesan cheese; 2 large eggs; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1 teaspoon paprika; Salt to taste; Pepper to taste; Cooking spray

August 16, 2025

By:

Julia marin

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Oh my goodness, let me tell you about these air fryer keto chicken tenders! They’re honestly a game changer. Not only are they crispy and delicious, but they’re also low in carbs, making them perfect for anyone following a keto diet. I remember the first time I made them; I had friends over for a movie night, and I thought, “Why not whip up something that’s both healthy and satisfying?” Everyone loved them, and I couldn’t believe how easy and quick they were to prepare. The air fryer gives them that perfect crunch without all the guilt of traditional frying. Seriously, if you’re looking for a meal that’s packed with flavor and won’t sabotage your diet, these tenders are the way to go. Trust me, you’ll be making them on repeat!

air fryer keto chicken tenders recipe - detail 1

Ingredients Overview

Let’s dive into the ingredients that make these air fryer keto chicken tenders a must-try! Each one plays a crucial role in delivering that satisfying crunch and rich flavor.

1 pound chicken tenderloins: These are the stars of the show! Tenderloins are lean, juicy, and cook up beautifully in the air fryer.
1 cup almond flour: This gluten-free alternative to traditional flour provides a nutty flavor and a delightful crunch. Make sure it’s finely ground for the best texture!
1/2 cup grated Parmesan cheese: Adding a cheesy, savory kick, Parmesan not only enhances the flavor but also helps achieve that golden-brown crust.
2 large eggs: These act as the binding agent in our coating process. Make sure they’re beaten well to ensure even coverage.
1 teaspoon garlic powder: A dash of garlic powder brings an aromatic depth to the tenders, giving them a delicious savory note.
1 teaspoon onion powder: This adds sweetness and complexity, complementing the garlic perfectly.
1 teaspoon paprika: For a touch of color and a hint of smokiness, paprika is essential in the coating mix.
Salt and pepper to taste: These simple seasonings elevate the flavors, so don’t skip them!
Cooking spray: This is vital for achieving that crispy exterior without adding extra fat. A light mist goes a long way!

Gather these ingredients, and you’ll be well on your way to making some seriously tasty chicken tenders!

How to Prepare the Air Fryer Keto Chicken Tenders Recipe

Alright, let’s get down to the nitty-gritty of making these delicious air fryer keto chicken tenders! Follow my step-by-step guide, and you’ll have perfectly crispy tenders in no time.

Preheat Your Air Fryer

First things first, preheating your air fryer is crucial! Set it to 400°F (200°C) and let it warm up for about 5 minutes. This step is essential because it helps to create that glorious crunch on the outside while keeping the chicken tender and juicy on the inside. Trust me, you don’t want to skip this part!

Prepare the Coating Mixture

Next, grab a mixing bowl and combine your 1 cup of almond flour, 1/2 cup of grated Parmesan cheese, and all those fantastic spices: 1 teaspoon garlic powder, 1 teaspoon onion powder, and 1 teaspoon paprika. Add a little salt and pepper to taste, too! Mix everything until it’s well combined. You want a consistent texture that’s not too clumpy, so take your time here. The aroma is going to be heavenly!

Prepare the Egg Wash

Now, let’s move on to the egg wash. In another bowl, beat those 2 large eggs until they’re nice and frothy. This egg wash is super important as it helps the coating stick to the chicken tenders. Make sure you mix it well—you want a smooth consistency here!

Coat the Chicken Tenders

Time to get messy! Take each chicken tender and dip it into the egg wash, letting any excess egg drip off. Then, transfer it to the almond flour mixture. Make sure to coat it thoroughly, pressing the mixture onto the chicken so it sticks well. You don’t want any clumps—just a nice even layer that’ll crisp up beautifully in the air fryer!

Arrange and Air Fry

Once all your tenders are coated, it’s time to arrange them in the air fryer basket. Be sure to place them in a single layer, leaving a little space between each tender. This ensures they cook evenly and get that perfect golden color. Give them a light spray with cooking spray to help enhance that crunch. Now, pop them in the air fryer and set the timer for 10-12 minutes, flipping them halfway through. You’ll want to keep an eye on them as they cook, but oh boy, is it going to be worth it!

Tips for Success with the Air Fryer Keto Chicken Tenders Recipe

If you want to take your air fryer keto chicken tenders to the next level, I’ve got some fantastic tips to share! These little nuggets of wisdom will help you achieve that perfect crunch and flavor every time.

Crushed Pork Rinds: For extra crunch, consider mixing in some crushed pork rinds with your almond flour coating. It adds a delightful texture and flavor that’s hard to resist!
Spice It Up: Don’t be afraid to experiment with different spices! Try adding a pinch of cayenne pepper for some heat or Italian seasoning for a herbaceous twist. The beauty of this recipe is its versatility!
Don’t Overcrowd the Basket: Space is key! If you overcrowd the air fryer, the tenders won’t cook evenly, and you might miss out on that crispy texture. Always cook in batches if necessary.
Adjust Cooking Time: Every air fryer is a little different, so keep an eye on your chicken tenders as they cook. If they’re golden and crispy before the timer goes off, feel free to take them out early!
Let Them Rest: After cooking, let the tenders rest for a couple of minutes before serving. This allows the juices to redistribute, ensuring they stay moist and delicious.
Low-Carb Dipping Sauces: Pair your tenders with a low-carb dipping sauce like a spicy mayo or a homemade ranch dressing. It elevates the whole experience and makes every bite even more satisfying!

Follow these tips, and you’ll be well on your way to mastering the art of keto chicken tenders in your air fryer. Enjoy the crunch and flavor that comes with every bite!

Nutritional Information Disclaimer

It’s important to note that nutritional values for these air fryer keto chicken tenders can vary based on the specific ingredients and brands you choose to use. While I’ve provided estimates for calories, fat, protein, and carbohydrates, these figures may not be precise. For the most accurate information, I recommend checking the nutritional labels on your ingredients or using a nutrition calculator. So, while you enjoy these delicious tenders, remember that every bite might have a slightly different nutritional profile!

Serving Suggestions

Now that you’ve whipped up those crispy air fryer keto chicken tenders, let’s talk about how to serve them up! Pairing them with the right sides and sauces can really elevate your meal and make it even more satisfying.

Low-Carb Dipping Sauces: A must-have! Try a zesty homemade ranch dressing, creamy avocado dip, or a spicy mayo for an extra kick. These sauces not only add flavor but also complement the crunchy texture of the tenders perfectly!
Fresh Salad: A light, refreshing salad is a fantastic side. Think mixed greens with cherry tomatoes, cucumber, and a tangy vinaigrette. It adds a burst of color and freshness to your plate!
Roasted Vegetables: For something warm and hearty, serve your chicken tenders alongside roasted Brussels sprouts, cauliflower, or zucchini. Drizzle them with olive oil and sprinkle with herbs before roasting for maximum flavor.
Cauliflower Rice: This is a great low-carb alternative to traditional rice! You can sauté it with garlic and a bit of butter for added flavor, creating a nice base for your chicken tenders.
Pickled Vegetables: Adding a tangy crunch with some pickled veggies like cucumbers or radishes can balance out the richness of the tenders and add a delightful pop of flavor!

With these serving suggestions, you can create a delicious spread that’s not only appealing to the eye but also perfectly complements your air fryer keto chicken tenders. Enjoy!

FAQ about Air Fryer Keto Chicken Tenders Recipe

Got questions about these scrumptious air fryer keto chicken tenders? Don’t worry, I’ve got you covered! Here are some of the most common queries I’ve come across, along with my answers.

How do I store leftovers?
If you have any leftovers (which I doubt, because they’re so good!), let them cool completely and then store them in an airtight container in the fridge. They’ll keep well for up to 3 days. Just remember to reheat them in the air fryer or oven to get that crispy texture back!

Can I make the recipe spicier?
Absolutely! If you’re looking to add some heat, throw in a pinch of cayenne pepper or red pepper flakes into your coating mixture. You could also serve them with a spicy dipping sauce, like sriracha mayo or a chipotle aioli. Trust me, it’ll take your tenders to a whole new level!

Can I freeze these chicken tenders?
Yes, you can! After cooking, let them cool completely, then place them in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer-safe bag or container. They’ll keep well for about 2 months. When you’re ready to eat, you can reheat them straight from the freezer in the air fryer!

What if I don’t have almond flour?
If almond flour isn’t available, you can substitute it with other low-carb flours like coconut flour or finely crushed pork rinds. Just keep in mind that the texture and flavor might vary slightly, but they’ll still be delicious!

How can I make these tenders more flavorful?
To amp up the flavor, consider marinating your chicken tenderloins in a little buttermilk, lemon juice, or your favorite marinade before coating them. You can also add herbs like dried oregano or thyme to the coating mixture for an extra punch!

Are these chicken tenders kid-friendly?
Definitely! Kids love the crispy texture and the savory flavor. Plus, they’re a healthier alternative to traditional chicken tenders, so you can feel good about serving them. You can even let the kids help with the coating process—it’s a fun activity!

Have more questions? Feel free to reach out! I’m always excited to help you enjoy these amazing air fryer keto chicken tenders!

Variations of the Air Fryer Keto Chicken Tenders Recipe

If you’re anything like me, you love to mix things up in the kitchen! These air fryer keto chicken tenders are incredibly versatile, and there are so many fun ways to put your own spin on them. Here are some variations that I think you’ll absolutely enjoy!

Herb-Infused Coating: For a fresh twist, try adding dried herbs like oregano, thyme, or basil to your coating mixture. They’ll add a lovely aromatic flavor that pairs beautifully with the chicken.
Spicy Kick: If you love heat, don’t hold back! Mix some cayenne pepper or chili powder into the almond flour mixture for a spicy version. You could even toss the cooked tenders in a spicy buffalo sauce before serving for a real kick!
Cheesy Variations: Instead of just using Parmesan cheese, consider blending in some shredded cheddar or mozzarella with the almond flour. This gives an extra cheesy flavor that’s oh-so-delicious!
Low-Carb BBQ Tenders: Brush the chicken tenders with a low-carb barbecue sauce before coating them in the almond flour mixture. This adds a sweet and smoky flavor that’s simply irresistible.
Asian-Inspired Tenders: Swap out the spices for a more Asian flavor profile by using sesame seeds, garlic powder, and a touch of ginger in the coating. Serve with a soy sauce or sweet chili dipping sauce for an exciting twist!
Nutty Crust: For extra crunch and flavor, mix in some finely chopped nuts (like pecans or walnuts) with the almond flour. This creates a delightful texture and nutty taste that complements the chicken perfectly.
Sweet and Savory: Add a bit of erythritol or another low-carb sweetener to the coating mix for a sweet-and-savory flavor that’s sure to impress. It’s a unique combination that works wonderfully!

Feel free to get creative and experiment with these variations! The beauty of this recipe is that you can easily adapt it to suit your tastes and mood. Have fun in the kitchen, and enjoy discovering new favorite flavors!

Equipment Needed for the Air Fryer Keto Chicken Tenders Recipe

Before you get started on these mouthwatering air fryer keto chicken tenders, let’s make sure you have all the right tools in your kitchen. Having the right equipment will make the process smoother and more enjoyable!

Air Fryer: This is the star of the show! An air fryer is essential for achieving that crispy texture without all the oil. I recommend a model with a good capacity, especially if you’re cooking for a crowd.
Mixing Bowls: You’ll need a couple of mixing bowls—one for the coating mixture and another for the egg wash. Opt for medium-sized bowls so you have enough room to mix everything without spilling!
Whisk or Fork: A whisk or a fork is perfect for beating the eggs and mixing dry ingredients. It helps to get that lovely frothy texture in the egg wash.
Measuring Cups and Spoons: Accurate measurements are key in cooking! Make sure you have measuring cups for the almond flour and Parmesan, as well as measuring spoons for the spices.
Tongs: Tongs are super helpful for dipping the chicken tenders in the egg wash and coating them with the almond flour mixture. They keep your hands clean and make the process easier!
Cooking Spray: You’ll want to have a can of cooking spray handy to lightly coat the tenders before they go into the air fryer. It helps with that golden, crispy finish!
Spatula: A spatula can come in handy for flipping the chicken tenders halfway through cooking, ensuring they brown evenly on both sides.

Gather these tools, and you’ll be all set to create some deliciously crispy air fryer keto chicken tenders that everyone will love!

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About me

Hi, my name is Julia, I am the heart of Vihaad Recipes and a passionate lover of good food. My love for cooking began in childhood, inspired by my grandmother's delicious meals. Today, I share tasty recipes that bring people together through the shared enjoyment of food.