I’ve always had a soft spot for crispy chicken tenders, especially the kind that are golden on the outside and juicy on the inside. But when I shifted to a lower-carb lifestyle, I thought I’d have to say goodbye to those irresistible bites. Luckily, this recipe changed everything. It captures all the crunch and flavor of classic Chick-fil-A tenders, but without the carbs weighing me down.
The first time I tested these, I knew I had struck gold—seasoned just right, tender chicken wrapped in a flavorful low-carb coating, then air-fried to perfection. It’s comfort food that feels indulgent but keeps you on track with your goals. These keto chicken tenders are now a weekly favorite in my kitchen, and once you try them, I think they’ll earn a spot in your rotation too.
What You Need To Make This Recipe
Chicken tenders: Fresh, boneless chicken tenders are the star here. They cook quickly and stay juicy, making them the perfect cut for air frying. If you don’t have tenders on hand, you can slice boneless chicken breasts into strips.
Almond flour: Instead of traditional breadcrumbs, almond flour gives us a light yet crunchy coating. It’s naturally low in carbs and has a mild nutty flavor that pairs beautifully with the seasoning.
Parmesan cheese: This ingredient pulls double duty—it adds sharp, salty flavor and helps create that crispy texture we all crave. Grated Parmesan works best for mixing evenly with the almond flour.
Eggs: Eggs act as the “glue” that binds the coating to the chicken. They also help the tenders develop a golden finish while air frying.
Spices (paprika, garlic powder, onion powder, salt, pepper): These simple seasonings bring depth and a touch of smoky, savory goodness to the tenders. They mimic the signature Chick-fil-A flavor with a keto twist.
Avocado oil spray: A light spritz of avocado oil keeps the coating crispy and golden in the air fryer without adding unnecessary carbs. You can also use olive oil spray if you prefer.
Ingredients List
- 1 lb chicken tenders (about 8 pieces)
- 1 cup almond flour
- ½ cup grated Parmesan cheese
- 2 large eggs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- Avocado oil spray (or olive oil spray)
How to Make Keto Chicken Tenders – Low Carb Air Fried (Chick-fil-A Copycat)
Step 1: Prepare the coating
In a shallow bowl, whisk together the almond flour, Parmesan cheese, paprika, garlic powder, onion powder, salt, and pepper. This will be your crispy, flavorful coating.
Step 2: Beat the eggs
In another bowl, beat the eggs until smooth. This will help the coating stick firmly to the chicken.
Step 3: Coat the chicken
Dip each chicken tender into the eggs, letting the excess drip off, then dredge it in the almond flour mixture. Press the coating gently onto the chicken to ensure it sticks well.
Step 4: Arrange in the air fryer
Lightly spray the air fryer basket with avocado oil. Place the coated tenders in a single layer, making sure they aren’t overcrowded. Give them a quick spray of oil on top as well.
Step 5: Air fry to perfection
Cook at 375°F (190°C) for 10–12 minutes, flipping halfway through. The chicken should be golden brown on the outside and cooked through to 165°F internally.
Step 6: Serve and enjoy
Let the tenders rest for a minute, then serve them hot with your favorite keto-friendly dipping sauce—think sugar-free barbecue, ranch, or even a homemade Chick-fil-A sauce made low-carb.
Tips for Making this Recipe
- Don’t skip the Parmesan—it’s key to getting that signature crisp.
- For extra flavor, marinate the chicken tenders in pickle juice (just like Chick-fil-A) for at least 30 minutes before coating.
- Make sure not to overcrowd the air fryer basket; cook in batches if necessary for the crispiest results.
- If you prefer an even crunchier texture, use finely ground pork rinds in place of almond flour, or mix the two.
- Leftovers can be reheated in the air fryer at 350°F for 3–4 minutes to restore crispiness.
FAQs
Can I bake these instead of air frying?
Yes! Bake them at 400°F (200°C) on a parchment-lined baking sheet for 18–20 minutes, flipping once. They’ll still get crispy, though the air fryer tends to give the best crunch.
Is this recipe gluten-free?
Absolutely. Since we’re using almond flour instead of breadcrumbs, these tenders are naturally gluten-free.
Can I freeze them?
Yes, after coating the tenders, arrange them on a baking sheet and freeze until solid. Transfer to a freezer bag and air fry directly from frozen at 375°F, adding 3–5 extra minutes to the cooking time.
What dipping sauces are keto-friendly?
Great options include ranch, sugar-free ketchup, garlic aioli, or homemade sugar-free Chick-fil-A sauce.
Can I use chicken breast instead of tenders?
Of course! Just slice the breasts into strips about the same size as tenders to ensure even cooking.