Keto Chicken Tenders (Air Fryer)

By Bryan ZarpentineApr 5, 2024Jump to Recipe

Healthy, keto-friendly chicken tenders that taste as good as they look.

Table of Contents

Outside of vegetarians, is there anyone who doesn’t enjoy eating chicken tenders? For just about all of us, they are a safe, reliable comfort food that’s always good. They are crispy and juicy; they can come with a wide array of spices; and they can be dipped in any sauce you might have. Again, unless you’re a vegetarian, what’s not to love? The problem has always been trying to find chicken tenders that are even remotely healthy and easy to prepare.

Well, with these keto chicken tenders prepared in an air fryer, those two issues are both solved. By cooking chicken tenders in an air fryer, they are about as healthy as chicken tenders can get. This recipe also takes into account those with keto dietary restrictions. The kicker is that the air fryer and list of simple ingredients also makes these chicken tenders easy to prepare. On a busy weeknight, you can whip them up without a ton of hassle, creating a healthy meal that will satisfy everyone’s taste buds.

Of course, if you’re not restricted to a keto-friendly diet, feel free to explore all of the other ways to make tasty chicken tenders at home. You can prepare baked chicken tenders or go with crispy buttermilk fried chicken tenders. Meanwhile, if you’re concerned with a healthy option, there are air fryer chicken tenders with no breading. On the opposite side of the spectrum, you can make bacon wrapped chicken tenders, which are also prepared in an air fryer. Another option is Mexican baked chicken tenders, adding to the long list of ways to cook chicken tenders.

Are Keto Chicken Tenders (Air Fryer) Healthy?

By virtue of cooking in an air fryer, these chicken tenders are free of the large amounts of grease and oil that usually make chicken tenders an unhealthy meal. Likewise, with ingredients like organic mayonnaise, almond flour, and unsalted butter, not to mention the absence of bread crumbs, there are other elements of this recipe that are healthy. As the name implies, this is a keto-friendly recipe. But with only 3 grams of net carbs, this recipe can also be considered low-carb and gluten-free.

Success with Seasoning

Getting each piece of chicken fully coated with the seasoning mix is what will make this recipe great. That’s how you ensure they are crispy on the outside, juicy on the inside, and packed with flavor. To ensure that, make sure you pat each piece dry before adding the seasoning. Another trick is to use a ziplock bag that you shake with the chicken inside to help coat every inch of the chicken. Otherwise, you could have big clumps and a big mess on your hands, literally. More importantly, the seasoning mix will be perfectly coated on your chicken tenders.

INGREDIENTS

1 1/2 pounds of chicken breast cut into 12 strips
1 large egg
1 tablespoon of organic mayonnaise
2 tablespoons of unsalted butter melted
3/4 cup of almond flour
3/4 cup of grated parmesan cheese
1/2 teaspoon of garlic salt
1/2 teaspoon of garlic powder
1/2 teaspoon of onion powder
1/2 teaspoon of Italian seasoning
1/2 teaspoon of freshly ground black pepper
1/4 teaspoon of paprika

INSTRUCTIONS

Prep

Preheat your chosen appliance and prepare the egg and mayo wash, followed by the almond flour breading mixture.

Coat

Dip and coat each chicken tender in the egg wash, then in the breading mixture, ensuring full coverage for maximum flavor.

Cook

Air fry the chicken tenders until they’re golden and crispy on the outside, and juicy on the inside.

Rest & Serve

Let the tenders rest briefly, then serve them up as a delicious, keto-friendly meal that’s both satisfying and healthy.

Devour!

FAQs & Tips

How to Make Ahead and Store?

Chicken tenders are almost always best when eaten fresh. However, they can be stored in the fridge if prepared ahead of time and re-heated while leftovers should be good for up to 3 days if kept in an airtight container.

Single file

Keep chicken tenders in one layer while inside the air fryer. If some tenders are on top of one another, they won’t cook evenly. Make sure there is just one layer of tenders, even if you have to cook several batches.

temperature check

For these chicken tenders, make sure an internal cooking thermometer reaches 165 degrees to ensure the chicken is thoroughly cooked.

marinate

To further enhance the flavor of these chicken tenders, consider marinating them overnight.

Serving Suggestions

Surely, chicken tenders on their own are a full meal. But it’s also nice to have a side dish to go with them. Since you have your air fryer out anyway, consider making air fryer potato wedges. Another classic side dish for chicken tenders is mac and cheese, especially if it’s gluten-free mac and cheese with zucchini noodles. Speaking of classics, how about the best loaded potato salad? Finally, if you want to play it safe, just pair your chicken tenders with a vegetable. You could keep things simple with instant green beans or be a little fancy with shaved Brussels sprouts.

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