keto low carb chicken tenders on a plate with bbq dipping sauce

Low Carb Keto Chicken Tenders

These crispy, crunchy Low Carb Keto Chicken Tenders are one of the best almond flour breaded chicken tender recipes out there! With air fryer or oven directions, these are so easy to make in about 20 minutes. Dip in your favorite sauce and enjoy!

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases. 

Best Low Carb Chicken Tender Recipe – Low Carb, Keto, LCHF, Grain-free, Gluten-free, Sugar-free

keto low carb chicken tenders with dipping sauces

When I lived in the midwest, nothing was more satisfying than a trip to Culvers. Buffalo chicken tenders plus deep fried cheese curds? Mind blown. No wonder I ended up with health problems…

The chicken tender is one of those quintessential comfort foods from childhood that has staying power as an adult. Totally not true of everything. Have you tried to eat Doritos or Funfetti cake recently? Yikes, not good.

One of the most irritating things about eating low carb and keto is that fried foods are basically off the table. Flour is the key ingredient to a crispy, crunchy fried food, and without it, well, you’re playing a dangerous game. However, these low carb keto-friendly chicken tenders are just awesome:  crispy, crunchy finger food with flavor. Pair this with your favorite dipping sauce and you’ll be in childhood comfort food heaven, only with a responsible adult twist.

These chicken tenders are breaded in almond flour and grated parmesan cheese to create a crispy coating. I’ve included both oven and air fryer directions in the recipe, but using the air fryer really does elevate your “fried foods to the next level.

Trust me, I was initially skeptical. I didn’t need another kitchen gadget, but now I’m sold. Try my Air Fryer Buffalo Cauliflower Bites if you need convincing that it was a worthwhile purchase.

I’ve included some killer dipping sauces for you and even my top secret keto-friendly Nashville Hot Chicken glaze in case you want to get crazy. It’s hot, it’s sweet, it’s dynamo. My husband and I don’t even bother with glazing the chicken tenders right out of the oven, we just keep right on dipping them into that spicy sauce. 

low carb almond flour chicken tender dipped in keto sugar free bbq sauce

How to Make Keto Chicken Tenders

Ingredients

  • Chicken tenders
  • Egg
  • Dijon mustard
  • Heavy cream
  • Grated parmesan cheese
  • Blanched almond flour
  • Pecan meal
  • Garlic powder
  • Paprika
  • Cayenne
  • Salt & pepper

Directions to prepare the chicken tenders

Line a baking sheet with parchment paper and set aside.

In a flat, shallow bowl, whisk egg, dijon, and heavy cream until combined. In a second bowl, combine parmesan cheese, almond flour, pecan meal, and spices. Mix with a fork to combine. 

Dip the chicken tender in egg and turn to coat both sides. Let excess egg drip back into the bowl. Dredge in cheese/almond flour mixture, flipping to coat both sides completely. Lay breaded tender on the baking sheet. Repeat until all chicken is battered.

breaded chicken tenders on a baking tray before cooking
All breaded and ready to bake, these low carb almond flour chicken tenders are so easy to throw together.

Bake as directed below based on the method you select.

Air Fryer Directions

Preheat air fryer to 400 degrees. Spray basket insert with oil. Place tenders in one even layer and avoid crowding. Cook for 8-10 minutes, flipping once during the cook time to ensure each side is golden brown. Remove from basket and serve.

Oven Baked Directions

Place prepared tenders on top of a baking rack placed on a sheet pan covered in parchment paper (this will ensure air flow to make sure each side is crispy). Bake at 350 degrees for 10-15 minutes. Increase temperature to 400 degrees to brown up the crust. Remove from oven and serve.

Almond Flour Chicken Tenders Tips & Tricks

Make your own pecan meal. Don’t spend money on pecan meal when you can easily make your own! Grocery stores charge an arm and a leg for something that you can easily make in your food processor. Use ¼ to ⅓ cup of pecans and pulse in a food processor until a course meal forms. 

Flip your tenders while baking to ensure a golden crispy exterior on both sides. I love my air fryer, but I do find that the overall texture of these chicken tenders are dramatically improved by flipping them once during the cooking process to get a nice crunchy exterior on both sides. You can do the same in the oven, but elevating the chicken with a baking rack will help ensure air flow, so this may not be as necessary. It doesn’t hurt though.

air fryer low carb chicken tenders with bbq and mustard dipping sauces

How to Serve and Store Easy Keto Chicken Tenders

These low carb, almond flour breaded crispy chicken tenders deserve a killer dipping sauce. Try them with my homestyle keto-friendly ranch, or sugar-free spicy BBQ sauce.

Or, if you are feeling really ballsy and a fan of Nashville-style Hot Chicken, try this dipping sauce:

  • 2 tbsp hot sauce (your favorite brand)
  • 2 tsp brown erythritol
  • ⅛ – ¼ tsp cayenne pepper

Whisk the three ingredients in a small microwave safe bowl. Microwave for 30 seconds to warm sauce and help the erythritol dissolve. Brush on baked tenders or use as a dip.

low carb keto chicken tenders glazed with a keto nashville hot chicken style glaze
Don’t miss my Nashville Hot Chicken-style Glaze! If you love sweet heat, this is for you.

Spicy and slightly sweet, this sauce works as a glaze or dipping sauce and reminds me of Nashville Hot Chicken, only made keto-friendly.

Storing these tenders is a breeze. Assuming you even have leftovers, which you won’t, store these in an airtight container in the fridge for 2-3 days. The breading can be resurrected to a crispy, crunchy texture. Just follow my directions for reheating below.

How to Reheat Chicken Tenders in an Air Fryer

Not that I’m trying to tell you to buy an air fryer just to reheat things, but I’m telling you to buy an air fryer to reheat things. It is such a game changer. I made chicken parmesan and was shocked just how crispy it was the next day by using an air fryer instead of a microwave to reheat it. That normally does not happen with anything breaded or fried.

These keto chicken tenders will reheat to a crispy, crunchy state the very next day by using an air fryer. Set your air fryer to 350 and reheat the tenders for about 5-6 minutes until they are warmed through. You’ll be amazed!

Other Low Carb Keto Chicken Recipes you’ll love

low carb keto chicken tenders with bbq sauce on a plate
Yield: 4

Low Carb Keto Chicken Tenders

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients

  • 1.25 lbs chicken tenders
  • 1 large egg
  • 1 tsp dijon mustard
  • 2 tsp heavy cream
  • 1/2 cup grated parmesan cheese
  • 1/4 cup blanched almond flour
  • 1/4 cup pecan meal
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp cayenne
  • 1/4 tsp fresh black pepper

Instructions

Line a baking sheet with parchment paper and set aside.

In a flat, shallow bowl, whisk egg, dijon, and heavy cream until combined. In a second bowl, combine parmesan cheese, almond flour, pecan meal, and spices. Mix with a fork to combine. 

Dip the chicken tender in egg and turn to coat both sides. Let excess egg drip back into the bowl. Dredge in cheese/almond flour mixture, flipping to coat both sides completely. Lay breaded tender on the baking sheet. Repeat until all chicken is battered.

Bake as directed below based on the method you select.

Air Fryer Directions

Preheat air fryer to 400 degrees. Spray basket insert with oil. Place tenders in one even layer and avoid crowding. Cook for 8-10 minutes, flipping once during the cook time to ensure each side is golden brown. Remove from basket and serve.

Oven Baked Directions

Place prepared tenders on top of a baking rack placed on a sheet pan covered in parchment paper (this will ensure air flow to make sure each side is crispy). Bake at 350 degrees for 10-15 minutes. Increase temperature to 400 degrees to brown up the crust. Remove from oven and serve.

Did you make this recipe? Let me know how it turned out! Leave a comment below and make sure to join the @noshinandnumnums community on instagram or facebook and tag me in your cooking pictures! 

Want more recipes? Join my mailing list or subscribe by RSS to keep up with new posts. You can also find me and my collection on Pinterest.

Noshin’ & Num Nums is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Leave a Comment

Your email address will not be published. Required fields are marked *

*