Almond Flour Chicken Tenders

These Almond Flour Chicken Tenders are crispy, crunchy, and baked to perfection. They are easy and healthy low-carb, can be made in the air fryer!

KETO CHICKEN TENDERS Recipe by ARMAN LIEW

Almond Flour Chicken Tenders

Crispy chicken fingers bring back to childhood. Whenever we’d go out for dinner, the go-to order would always be chicken tenders with fries and if it wasn’t on the menu, let’s just say a tantrum would follow.

They weren’t just reserved for dining out though. Used to make a healthy version at home, baking them instead of frying them, and would use a homemade bread crumb. Since going keto, we’ve loosely adapted recipes and come up with a version that will give fast food shops and restaurants a run for their money!

Why these keto chicken tenders will be your new favorite chicken recipe:

• 5 ingredients. Besides basic seasonings, this recipe needs just 5 ingredients to come together.
• Baked, not fried. These tenders are perfectly crispy and crunchy on the outside but are 100% baked. No excess oil or calories needed.
• Air fryer option. If you own an air fryer, you can use that instead and cut the cooking time in half.
• Kid approved. Make this for your little ones and pair it with some homemade french fries for the ultimate fake away dish!

The secret to the perfect keto chicken tender recipe is to use a combination of almond flour and keto bread crumbs for the coating- This gives it a light yet crispy ‘batter’ that bakes beautifully and gives you that glorious crunch that we love!

How do you make almond flour chicken tenders?

The Ingredients

• Almond flour– Superfine almond flour is preferred, but almond meal can be used.
• Keto bread crumbs– A low carb alternative to traditional bread crumbs, use crushed pork rinds and act like the real thing! If you don’t have any on hand, you can double the amount of almond flour.
• Italian seasoning– Also known as Italian dried herbs. It’s a mix of basil, oregano, sage, and rosemary.
• Salt and pepper– To taste.
• Eggs– Whisked eggs to dip the chicken tenders in to hold onto the almond flour mixture.
• Skinless chicken tenders– You can easily find these in the meat aisle of the grocery store or a butcher. If you can’t find them at the stores, you can use slice chiken breasts into tenders.

The Instructions

Start by mixing together the dry ingredients into a large bowl. In a separate bowl, add the eggs and whisk them together. Moving quickly, dip each chicken tender in the whisked eggs, then dip them in the almond flour mix, ensuring both sides are well coated. Repeat the process until all the chicken tenders have all been ‘breaded’.

Now, place the breaded tenders on a baking sheet and bake for 25-30 minutes, or until the chicken reaches an internal temperature of 160C. Remove them from the oven and serve immediately.

Can we use an air fryer?

You can use both an air fryer and a non-stick pan to cook these chicken tenders.

• Air fryer chicken tenders– Grease an air fryer basket and add a single layer of the breaded chicken tenders to the bottom of it. Cook at 200C/400F for 10 minutes, flipping halfway through. Repeat the process until all the tenders have been cooked.
• Pan fried chicken tenders– Add 2 tablespoons of oil into a non-stick pan and place it over medium heat. Once hot, cook the tenders for 6 minutes on both sides and until they reach an internal temperature of at least 160C.

Tips to make the best recipe

• Be sure to shake off excess flour when dipping the chicken tenders in them, to ensure they don’t clump up when baked.
• If you use all almond flour, add 1/2 a teaspoon of salt to compensate.
• For a spicy kick, add a teaspoon or two of smoked paprika and/or cayenne pepper to the crumb mixture.

Storing, freezing, and reheating keto chicken tenders

• To store: Leftovers can be stored in the refrigerator, covered, for up to 3 days.
• To freeze: Place cooled tenders in a ziplock bag and store them in the freezer for up to 2 months.
• Reheating: Either microwave for 30 seconds or if you’d like them crispy, reheat them in the oven.

Other recipes you might like to try: Grilled Honey Mustard Chicken, Buffalo Sauce Chicken Thighs, Chicken Tuscan Crockpot Recipe

Print

Almond Flour Chicken Tenders

These Almond Flour Chicken Tenders are crispy, crunchy, and baked to perfection. They are easy and healthy low-carb, can be made in the air fryer!

Course Main Course

Cuisine American

Keyword almond flour, Chicken, Chicken Tenders, keto

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Servings 4 Servings

Calories 187kcal

Ingredients

• 1 lb chicken tenders skinless and boneless
• 1/4 cup almond flour
• 1/4 cup keto bread crumbs or extra almond flour
• 1 tsp salt
• 1/2 tsp pepper
• 1 large egg

Instructions

• Preheat the oven to 200C/400F. Line a large baking sheet with parchment paper.
• In a small bowl, whisk together the dry ingredients. In a separate bowl, whisk the egg.
• Add a chicken tender into the egg wash then dip it in the dry ingredients, ensuring both sides have been coated in the ‘breading’. Repeat the process until all the chicken has been coated.
• Bake the chicken tender for 20 minutes or until they reach an internal temperature of 160C, flipping halfway through.
• Remove them from the oven and serve immediately.

Air fryer instructions

• Prepare the chicken as instructed.
• Add them in a single layer to an air fryer basket. Air fry at 200C/400F for 10 minutes, flipping halfway through.

Notes

TO STORE: Leftovers can be stored in the refrigerator, covered, for up to 3 days.

TO FREEZE: Place cooled tenders in a ziplock bag and store them in the freezer for up to 2 months.

TO REHEAT: Either microwave for 30 seconds or if you’d like them crispy, reheat them in the oven.

Nutrition Facts

Serving 1serving | Calories 187kcal | Carbohydrates 2g | Protein 27g | Fat 8g | Sodium 731mg | Potassium 440mg | Fiber 1g | Vitamin A 103IU | Vitamin C 1mg | Calcium 29mg | Iron 1mg | Net Carbs 1g

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