There’s something about chicken tenders that takes me straight back to childhood—only now, I like mine a little healthier, crispier, and just as satisfying. These Crispy Air Fryer Keto Chicken Tenders have become one of my go-to recipes for busy weeknights, lazy weekends, and even as a snack when friends come over. They’re crunchy on the outside, juicy on the inside, and totally guilt-free since they’re cooked in the air fryer.
I love that I can whip these up in under 30 minutes without having to stand over a frying pan or heat up a giant pot of oil. Plus, they’re keto-friendly, which means I get all the crunch without the carbs. The secret is in the coating—it’s golden, crisp, and perfectly seasoned. Trust me, once you try them, you’ll be making them on repeat.
What You Need to Make This Recipe
Chicken tenders:
I like using fresh chicken tenders because they’re naturally tender and cook evenly. You can also cut chicken breasts into strips if that’s what you have on hand. Either way, choose good-quality chicken for the best flavor and juiciness.
Almond flour:
This is my go-to keto-friendly breadcrumb alternative. It gives the chicken that golden, nutty crust without the carbs. Almond flour is naturally gluten-free and adds a subtle richness that works perfectly with the spices.
Parmesan cheese:
Freshly grated Parmesan is a must here. It melts slightly during cooking, helping the crust stick together while adding a salty, cheesy flavor that takes these tenders to the next level.
Eggs:
Eggs act as the glue that helps the almond flour and Parmesan mixture stick to the chicken. Beating them well ensures every piece gets evenly coated for maximum crunch.
Seasonings (paprika, garlic powder, onion powder, salt, pepper):
These are the flavor makers. Paprika gives a gentle smokiness, garlic and onion powder add depth, and salt and pepper bring it all together. You can adjust the spice levels to your liking.
Cooking spray:
A light mist of cooking spray helps the coating crisp up beautifully in the air fryer. I prefer avocado oil spray because it can handle higher heat without smoking.
Ingredients List
- 1 lb chicken tenders
- 1 cup almond flour
- ½ cup freshly grated Parmesan cheese
- 2 large eggs, beaten
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- Cooking spray (avocado oil or olive oil)
How to Make Crispy Air Fryer Keto Chicken Tenders
Step 1: Prepare the coating mixture
In a shallow dish, combine almond flour, Parmesan cheese, paprika, garlic powder, onion powder, salt, and black pepper. Stir until everything is evenly mixed and fragrant.
Step 2: Beat the eggs
In a separate bowl, beat the eggs until smooth. This will help the coating stick to the chicken for that signature crunch.
Step 3: Coat the chicken
Dip each chicken tender into the egg mixture, letting the excess drip off. Then press it into the almond flour mixture, making sure each side is fully coated. Place coated tenders on a plate while you work through the batch.
Step 4: Arrange in the air fryer
Lightly spray the air fryer basket with cooking spray to prevent sticking. Place the chicken tenders in a single layer, leaving a little space between them so the air can circulate.
Step 5: Air fry to perfection
Cook at 400°F (200°C) for 8–10 minutes, flipping halfway through, until the chicken is golden brown and cooked through (internal temperature should be 165°F or 74°C).
Step 6: Serve and enjoy
Serve the tenders hot with your favorite dipping sauce—sugar-free BBQ sauce, ranch, or even a homemade keto honey mustard.
Tips for Making This Recipe
- Don’t overcrowd the basket: Air circulation is key for crispy results, so work in batches if needed.
- Use freshly grated Parmesan: Pre-grated cheese has anti-caking agents that can affect the crispiness.
- Check for doneness: Use a meat thermometer to ensure your chicken reaches 165°F without overcooking.
- Season generously: Since almond flour is mild, make sure to season the coating well.
- Flip halfway through: This helps the chicken brown evenly on both sides.
- Serve immediately: These tenders are crispiest right after cooking.
FAQs
Can I make these ahead of time?
Yes! You can coat the chicken in advance and store it in the fridge for up to 12 hours before cooking.
Can I freeze them?
Absolutely. After cooking, let them cool, then freeze in a single layer. Reheat in the air fryer at 375°F until hot and crispy.
What if I don’t have almond flour?
You can use crushed pork rinds for a zero-carb alternative that’s extra crunchy.
Do I need to preheat the air fryer?
Yes, preheating helps the tenders start crisping immediately, giving you a better texture.