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If you’ve been craving that crispy, golden perfection of classic chicken tenders but want to keep things keto-friendly, these Keto Chicken Tendies are the answer! Coated in a crunchy, flavorful low-carb breading, these tenders give you everything you love about fried chicken—without the carbs.
Air-fried or baked, they come out irresistibly crispy on the outside while staying juicy and tender on the inside. Whether you’re looking for a fun appetizer, a kid-friendly meal, or just a way to satisfy your fried food cravings while staying on track, these keto-friendly tenders won’t disappoint.
Pair them with your favorite low-carb dipping sauce, and you’ve got a meal that feels indulgent but keeps you in ketosis.
If you’re loving keto-friendly recipes like this, why not take your journey to the next level? Discover meal plans crafted to suit your taste and help you stay on track with your goals. Start your custom plan today!
Why You’ll Love Keto Chicken Tendies
- Crispy and Golden: A perfect crunch without using traditional breadcrumbs.
- Juicy and Flavorful: The chicken stays moist inside, while the coating locks in the flavor.
- Low-Carb and Keto-Friendly: No flour or high-carb breading—just delicious, keto-approved ingredients.
- Easy to Make: Simple steps, everyday ingredients, and ready in no time!
- Versatile Cooking Options: You can bake, air-fry, or pan-fry for different textures.
- Family-Friendly: Even picky eaters love these crispy tenders!
My Personal Experience
I’ve always been a fan of crispy chicken tenders—there’s something so satisfying about that crunchy coating and juicy bite. But when I switched to keto, finding a substitute that gave me the same satisfaction without the carbs was a challenge.
After a lot of experimenting, I finally perfected this Keto Chicken Tendies recipe! The combination of almond flour and pork rinds makes an unbeatable crispy coating, while a touch of Parmesan adds even more crunch and flavor.
I love making these in my air fryer because it gives them a perfectly golden crust without extra oil. But I’ve also tried baking them, and they turn out amazing that way too! These tenders are now a regular in my meal rotation, and they’re always a hit with family and friends—even the non-keto ones!
Equipment You’ll Need
Having the right equipment makes all the difference in achieving the perfect crispy chicken tenders. Here’s what I recommend:
- Mixing Bowls – You’ll need a few bowls: one for the egg wash and another for the crispy keto-friendly coating. I always prefer wide, shallow bowls because they make dredging the chicken so much easier.
- Tongs – These help keep your hands clean while coating the chicken and flipping them while cooking. Trust me, once you use tongs for this, you won’t go back to using your hands!
- Air Fryer or Oven – If you have an air fryer, you’ll love how crispy these get without deep frying. But the oven works too if you don’t have one!
- Wire Rack – If baking, placing the tenders on a wire rack over a baking sheet helps air circulate, making them extra crispy instead of soggy.
- Parchment Paper – Keeps everything from sticking and makes cleanup a breeze. I never bake without it!
Ingredients & Substitutions
Here’s everything you need to make these Keto Chicken Tendies and some easy swaps:
Main Ingredients:
- Chicken Tenders (1 lb.) – You can also use boneless, skinless chicken breasts and slice them into strips.
- Eggs (2 large) – Helps the breading stick to the chicken.
- Heavy Cream (2 tbsp.) – Adds richness to the egg wash.
Breading:
- Almond Flour (½ cup) – A great low-carb alternative to flour. You can also use coconut flour, but it will have a slightly different texture.
- Crushed Pork Rinds (½ cup) – The secret to a super crispy coating! If you don’t like pork rinds, you can use more almond flour, but the texture won’t be as crunchy.
- Grated Parmesan Cheese (¼ cup) – Adds a crispy, cheesy crust.
- Garlic Powder (1 tsp.) – Gives a deep, savory flavor.
- Onion Powder (1 tsp.) – Adds a subtle sweetness and depth.
- Paprika (½ tsp.) – A little smokiness enhances the flavor.
- Salt & Pepper (to taste) – Essential for seasoning.
Cooking Oil:
- Avocado Oil Spray – Helps crisp up the coating without excess grease. You can also use melted butter for extra flavor.
How to Make Keto Chicken Tendies
1. Prep the Chicken
Pat the chicken tenders dry with paper towels to help the breading stick.
2. Make the Egg Wash
In a bowl, whisk together the eggs and heavy cream until well combined.
3. Prepare the Breading
In another bowl, mix almond flour, crushed pork rinds, Parmesan, garlic powder, onion powder, paprika, salt, and pepper.
4. Coat the Chicken
Dip each chicken tender into the egg wash, making sure it’s fully coated. Then, dredge it in the breading mixture, pressing gently to coat evenly.
5. Cook the Chicken
For Air Fryer:
- Preheat the air fryer to 375°F (190°C).
- Place chicken tenders in a single layer.
- Air-fry for 10-12 minutes, flipping halfway through, until golden brown and crispy.
For Oven:
- Preheat oven to 400°F (200°C).
- Place tenders on a wire rack over a baking sheet.
- Bake for 18-20 minutes, flipping once, until golden brown.
Tips for Perfect Keto Chicken Tendies
- Pat the chicken dry before breading to help the coating stick better.
- Use a wire rack if baking to prevent soggy tenders.
- Don’t overcrowd the air fryer—cook in batches if needed.
- Let them rest for a few minutes before serving for maximum crispiness.
Optional Additions
- Spicy Version: Add cayenne pepper to the breading.
- Cheesy Tenders: Mix shredded cheddar into the coating.
- Herb Flavor: Add dried oregano or thyme.
Serving Ideas
- Serve with keto-friendly dipping sauces like ranch, sugar-free BBQ, or buffalo sauce.
- Pair with a crisp salad for a complete meal.
- Serve with low-carb coleslaw for a classic combo.
Storage & Reheating
Store: Keep leftovers in an airtight container in the fridge for up to 4 days.
Reheat: Air-fry at 350°F (175°C) for 5 minutes, or bake at 375°F (190°C) for 10 minutes.
Frequently Asked Questions
Can I use coconut flour instead of almond flour?
Yes, but use only ¼ cup coconut flour since it absorbs more moisture.
Can I make these ahead of time?
Yes! You can bread the chicken and refrigerate it for a few hours before cooking.
Nutritional Breakdown (Per Serving)
- Calories: 275
- Fat: 18g
- Protein: 25g
- Total Carbs: 3g
- Net Carbs: 2g
Keto Chicken Tendies Recipe
Ingredients
- 1 lb. chicken tenders
- 2 large eggs
- 2 tbsp. heavy cream
- ½ cup almond flour
- ½ cup crushed pork rinds
- ¼ cup grated Parmesan cheese
- 1 tsp. garlic powder
- 1 tsp. onion powder
- ½ tsp. paprika
- Salt & pepper to taste
- Avocado oil spray
Instructions
- Pat chicken tenders dry with paper towels.
- In a bowl, whisk together eggs and heavy cream.
- In another bowl, mix almond flour, crushed pork rinds, Parmesan, garlic powder, onion powder, paprika, salt, and pepper.
- Dip each chicken tender into the egg mixture, coating it fully.
- Dredge the chicken in the breading mixture, pressing gently to coat.
- For Air Fryer: Preheat to 375°F (190°C), place chicken in a single layer, and cook for 10-12 minutes, flipping halfway.
- For Oven: Preheat to 400°F (200°C), place chicken on a wire rack over a baking sheet, and bake for 18-20 minutes, flipping once.
- Let the tenders rest for a few minutes before serving.
I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make your keto journey easier? Get a meal plan tailored to your unique needs and preferences, designed to keep you on track effortlessly. Start your personalized plan now!
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