This is the recipe I hand people when they tell me they miss fried chicken tenders on keto. Almond flour and Parmesan crisp up in the air fryer the same way breadcrumbs do, minus the wheat flour, and these keto chicken tenders come out crunchy every time.
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I use a two-step dredge here, egg first, then the almond flour and Parmesan mixture, pressed on firmly so it actually sticks instead of falling off in the basket.
This is a fast weeknight dinner for the nights I do not want to think too hard about what to cook, and it works just as well as a dunk-and-eat appetizer for game day.
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Chef Jenn’s Take on Air Fryer Chicken Tenders
Most keto chicken tender recipes fall apart the second you flip them, because the coating never actually bonds to the chicken. You end up with almond flour crumbs scattered around the air fryer basket instead of a crust on the chicken.
The fix is pressing, not just dipping. Dip the chicken in the egg first, then press it into the almond flour and Parmesan mixture with your hand rather than just laying it on top and hoping. That extra ten seconds of pressure is what keeps the coating on through the flip.
Parmesan does double duty here. It adds flavor, but it also helps the coating crisp up in a way that almond flour alone does not manage on its own in an air fryer. If your Parmesan is finely grated rather than shredded, it presses on tighter and browns more evenly, so I would not skip that detail either.
What You’ll Love About Air Fryer Chicken Tenders
- Twenty minutes start to finish means this fits on a weeknight, and it works just as well cold the next day tossed on top of a salad.
- The coating actually stays on through the flip instead of scattering across the air fryer basket, which is the whole battle with keto breading.
- The non-keto people in my house eat these without asking any questions, since a crispy chicken tender is a crispy chicken tender no matter what is in the coating.
Ingredients
- Chicken tenders – Or boneless skinless chicken breast cut into strips.
- Egg – For the first dip, to help the coating stick.
- Almond flour – Superfine almond flour works well.
- Parmesan cheese – Finely grated, not shredded. Grated presses into the coating and browns more evenly than shredded strands.
- Paprika – For color and a little warmth.
- Garlic powder – Adjust to taste.
- Oil – For spraying or brushing before air frying, to help the coating brown.
How To Make Keto Chicken Tenders in the Air Fryer
Scroll down for the full recipe card with exact measurements and printable instructions.
In a shallow plate, combine the almond flour, Parmesan cheese, paprika, and garlic powder. In a second shallow plate, mix one egg with one tablespoon of water.
Pat the tenders dry then dip them in the egg/water mixture, and then into the crumb mixture. You may have to press some of the crumbs to the tenders to help them stick.
Place the tenders in your air fryer basket or on the air fryer tray. Spray or brush them with oil. Air fry the chicken tenders at 400-F for about 4 minutes per side. Enjoy!
Make It A Meal
Keto chicken tenders go splendidly with soooo many different sauces and side dishes. I love dipping these tenders into Creamy Jalapeno Dip or Green Goddess Dressing, but Dill Pickle Ranch is also a favorite.
Chicken tenders in the air fryer pair nicely with sides like: a classic keto Caprese Salad, Broccoli Casserole with Parmesan, and Baked Feta and Zoodles. And for dessert, check out this air fryer Cheesecake or this keto-friendly rainbow sherbet.
Storage
Store leftover keto air fryer chicken tenders in an airtight container in the refrigerator for 3 to 4 days. Reheat them in the air fryer at about 350°F for around 5 minutes, or until heated through. Freezing isn’t recommended because the chicken can dry out and the coating loses its crisp texture after thawing.
Frequently Asked Questions
Yes, when you make them this way they sure are! The carbs from breaded chicken tenders some from the flour in the breading of traditional tenders. When you make the breading with almond flour and Parmesan, you can cut all the carbs! There are just 2 net carbs per hearty serving of these keto chicken tenders!
Yes! Instead of egg, dip the patted-dry tenders into heavy whipping cream, then press them into the breading mixture. It won’t work quite as well as egg, but it’ll do the trick!
Yes! This is an easy recipe to make. Dipping the tenders and breading them can be a bit messy, but the results are so worth it! From start to finished, this recipe should take about 20 minutes, including cooking time!
Add Preferred SourceKeto Air Fryer Chicken Tenders
Ingredients
- 1 pound chicken tenders
- 1 egg
- 1 tablespoon water
- 1/2 cup almond flour
- 1/2 cup Parmesan cheese grated, not shredded
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
Instructions
- In a shallow dish, mix the egg with the water until well combined.
- In another shallow dish, combine the almond flour, grated Parmesan cheese, and spices. Mix well.
- Pat the tenders dry with a paper towel, then working one at a time, dip the tender into the egg to cover all sides. Then dredge the tender through the almond flour and Parmesan mixture, pressing lightly to stick the crumbs to the tender. Repeat.
- Line the tenders up on your airy fryer baking rack or in the basket, in a single layer.
- Spray with oil or lightly brush the tops with oil.
- Air fry at 400-F for 4 minutes then flip and cook an additional 4-5 minutes or until the internal temperature reaches 165-F.
- Serve and enjoy!
Notes
Recipe Card Tips
- Parmesan can already be salty, so cook and taste one tender before adding extra salt to the entire breading mixture.
- If the tenders won’t fit without crowding, cook them in batches rather than stacking them. Air needs to circulate around the coating.
- If you’re cutting chicken breasts into strips, keep them close to the same thickness so one piece doesn’t finish long before another.
Nutrition
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.
Want Even More Easy Keto Recipes?
These are some of my current favorites:
- Crack Cauliflower
- Beefy minestrone soup
- Grilled vegetables
- Air fryer lamb
- And this dump-and-go Instant Pot classic
Having trouble counting carbs? Check out this handy calculator.
The almond flour gives these are really nice flavor and they are so crispy and delicious.
My husband is on keto. He’s going to love this. Thanks. I can’t wait to prepare him your chicken tenders.
Chicken tenders are a family favorite! Ideal as a Game Day appetizer! I love this keto air-fryer version.
I love how crispy these turn out. They are perfect for a weeknight meal that the entire family will enjoy.
I am new to keto and loving it so far! It’s amazing that you can enjoy delicious recipes like this!
These came out much better than expected. My new recipe for the air fryer for sure. I have celiac and am also doing Keto so this recipe was perfect. I only have one comment for the author. She neglects to mention the egg in the list of ingredients. Even though it’s not mixed into the breading seasoning, it still should be mentioned. Luckily I read the instructions. LOL
So glad you loved them, and I’ll fix up that boo boo in the instructions right away! Thanks for coming by to comment! ~Jenn
Do you use grated or shredded parmesan in this recipe?
Grated! The “breading” will be much better if it’s finer so use grated cheese. Enjoy! ~Jenn
Loved the recipe! Do you have a link for the mini fryer baskets to serve them up?
Thank you
freedom
Sure do! I used these: https://amzn.to/4bpSfgy