Description
These keto-friendly chicken tenders feature a shatteringly crispy parmesan and almond flour crust without the carbs. They are easy to make in an air fryer, oven, or skillet, using only five simple ingredients for a high-protein, kid-approved meal.
Ingredients
- 1.5 pounds chicken tenders
- 2 large eggs
- 1 cup finely grated Parmesan cheese (Parmigiano-Reggiano or Pecorino)
- 1/2 cup fine ground almond flour
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt (kosher salt preferred)
- Black pepper to taste
- Avocado oil spray or olive oil spray
Instructions
- Pat the chicken tenders dry with paper towels and season lightly with salt and pepper.
- In a shallow bowl, mix the grated parmesan, almond flour, garlic powder, onion powder, smoked paprika, and salt.
- In another shallow bowl, whisk the eggs with a pinch of salt and pepper until smooth.
- Dip each chicken tender into the egg wash, letting excess drip off, then press firmly into the dry mixture to coat both sides. Place on a plate.
- For Air Fryer: Preheat to 390°F (200°C). Spray basket with oil. Cook tenders in a single layer for 8-10 minutes, flipping halfway and spraying tops with oil, until golden and internal temp reaches 165°F.
- For Oven: Preheat to 400°F (200°C). Place tenders on a parchment-lined sheet or wire rack. Spray tops with oil. Bake for 12-15 minutes, flipping halfway, until golden and crispy.
- For Skillet: Heat oil in a skillet over medium heat. Cook tenders for 3-4 minutes per side until golden brown and cooked through.
- Let tenders rest for 2-3 minutes before serving to allow the coating to set.
Notes
Do not use pre-grated cheese as it contains anti-caking agents that prevent proper melting. Use fine ground almond flour, not chunky almond meal. Press the coating firmly onto the chicken to prevent it from falling off. Do not overcrowd the air fryer basket or oven sheet to ensure crispiness. Avoid microwaving leftovers as they will become soggy; reheat in air fryer or oven.
- Prep Time: 13 minutes
- Cook Time: 10-15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 4 tenders per servin
- Calories: 320
- Sugar: 1
- Sodium: 450
- Fat: 18
- Carbohydrates: 4
- Fiber: 2
- Protein: 35
Keywords: keto chicken tenders, parmesan crusted chicken, air fryer chicken, low carb dinner, gluten free chicken, crispy chicken, healthy fried chicken, high protein meal