Crispy Keto Chicken Tenders – Crunchy, Juicy, and Low-Carb

If you’re craving something crunchy and satisfying without the carbs, these crispy keto chicken tenders hit the spot. They’re golden on the outside, juicy inside, and easy enough for a weeknight. No complicated ingredients, no deep frying, and no soggy breading.

Just real flavor and a crunch that holds up. Serve them with your favorite dipping sauce, and you’ve got a crowd-pleasing dinner or meal prep option that feels like comfort food.

Crispy Keto Chicken Tenders - Crunchy, Juicy, and Low-Carb

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 4 servings

Ingredients

  

• Chicken: 1.5–2 pounds chicken tenders (or chicken breasts cut into strips)
• Almond flour: Super-fine is best for even coating
• Crushed pork rinds: Plain, finely crushed (store-bought or crushed at home)
• Parmesan cheese: Finely grated, not shredded
• Eggs: 2 large
• Mayonnaise (optional): 1–2 tablespoons for extra moisture
• Spices: Garlic powder, onion powder, smoked paprika, black pepper
• Salt: Kosher or sea salt
• Oil: Avocado oil or olive oil spray for baking/air frying
• Optional add-ins: Dried oregano, cayenne pepper, chili powder, or lemon zest
• Dipping sauces: Sugar-free ketchup, mustard, ranch, or a spicy mayo

Instructions

 

• Prep the chicken: Pat the chicken tenders dry with paper towels. If using chicken breasts, slice into even strips so they cook at the same rate.
• Set up a breading station: In one shallow bowl, beat the eggs and whisk in a spoonful of mayonnaise for extra cling (optional). In a second bowl, mix almond flour, crushed pork rinds, Parmesan, 1 teaspoon salt, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon smoked paprika, and 1/2 teaspoon black pepper.
• Coat the chicken: Dip each piece into the egg mixture, then press into the dry mixture until well coated. Shake off excess and place on a parchment-lined baking sheet or an air fryer tray. Lightly mist with oil spray for maximum crispiness.
• Oven method: Bake at 400°F (200°C) for 16–20 minutes, flipping halfway. For extra crunch, broil for the last 1–2 minutes. Internal temperature should reach 165°F (74°C).
• Air fryer method: Air fry at 380°F (193°C) for 10–12 minutes, flipping and lightly spraying halfway, until crisp and cooked through.
• Rest and serve: Let the tenders rest for 3–5 minutes to set the coating. Serve with ranch, mustard, or a sugar-free dipping sauce.

What Makes This Special

These chicken tenders use a low-carb coating that gets genuinely crispy without breadcrumbs or flour. The trick is a combo of almond flour and crushed pork rinds, which gives you that classic fried-chicken texture.

They bake or air-fry beautifully, keeping the process simple and clean. Plus, they’re kid-friendly, freezer-friendly, and work for anyone watching carbs or gluten.

Bonus: They’re ready in about 30 minutes, and you don’t need a long marinade or fancy tools.

Shopping List

• Chicken: 1.5–2 pounds chicken tenders (or chicken breasts cut into strips)
• Almond flour: Super-fine is best for even coating
• Crushed pork rinds: Plain, finely crushed (store-bought or crushed at home)
• Parmesan cheese: Finely grated, not shredded
• Eggs: 2 large
• Mayonnaise (optional): 1–2 tablespoons for extra moisture
• Spices: Garlic powder, onion powder, smoked paprika, black pepper
• Salt: Kosher or sea salt
• Oil: Avocado oil or olive oil spray for baking/air frying
• Optional add-ins: Dried oregano, cayenne pepper, chili powder, or lemon zest
• Dipping sauces: Sugar-free ketchup, mustard, ranch, or a spicy mayo

How to Make It

1. Prep the chicken: Pat the chicken tenders dry with paper towels. If using chicken breasts, slice into even strips so they cook at the same rate.
2. Set up a breading station: In one shallow bowl, beat the eggs and whisk in a spoonful of mayonnaise for extra cling (optional).

   In a second bowl, mix almond flour, crushed pork rinds, Parmesan, 1 teaspoon salt, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon smoked paprika, and 1/2 teaspoon black pepper.

3. Coat the chicken: Dip each piece into the egg mixture, then press into the dry mixture until well coated. Shake off excess and place on a parchment-lined baking sheet or an air fryer tray. Lightly mist with oil spray for maximum crispiness.
4. Oven method: Bake at 400°F (200°C) for 16–20 minutes, flipping halfway.

   For extra crunch, broil for the last 1–2 minutes. Internal temperature should reach 165°F (74°C).

5. Air fryer method: Air fry at 380°F (193°C) for 10–12 minutes, flipping and lightly spraying halfway, until crisp and cooked through.
6. Rest and serve: Let the tenders rest for 3–5 minutes to set the coating. Serve with ranch, mustard, or a sugar-free dipping sauce.

How to Store

Let the tenders cool completely before storing.

Keep them in an airtight container in the fridge for up to 4 days. Reheat in a 375°F (190°C) oven or air fryer for 5–8 minutes to bring back the crunch.

For longer storage, freeze in a single layer on a sheet pan, then transfer to a freezer bag for up to 2 months. Reheat from frozen in the air fryer at 360°F (182°C) for 10–12 minutes, or until hot and crispy.

Why This is Good for You

• Low-carb and keto-friendly: No flour or breadcrumbs, so you get the crunch without the spikes.
• High protein: Chicken tenders deliver steady energy and help keep you full.
• Healthy fats: Almond flour and Parmesan add satisfying fats that fit a keto approach.
• Gluten-free: Naturally avoids wheat-based coatings.

What Not to Do

• Don’t skip drying the chicken: Excess moisture prevents the coating from sticking and crisping.
• Don’t use coarse pork rinds: Large crumbs make the coating fall off.

  Crush them finely.

• Don’t crowd the pan: Overlapping tenders steam instead of crisp. Give them space.
• Don’t forget to season the coating: Bland breading equals bland tenders. Salt and spices matter.
• Don’t rely on shredded Parmesan: Finely grated Parmesan blends better and browns evenly.

Variations You Can Try

• Buffalo-style: Toss cooked tenders in melted butter and hot sauce.

  Serve with celery and ranch.

• Lemon-herb: Add lemon zest and dried oregano to the coating. Finish with a squeeze of fresh lemon.
• Cajun kick: Mix in Cajun seasoning and a pinch of cayenne for heat.
• Coconut-crusted: Swap half the pork rinds for unsweetened finely shredded coconut for a subtle sweetness.
• Garlic-Parmesan: Double the Parmesan and add extra garlic powder. Serve with a garlic butter drizzle.
• Everything bagel: Sprinkle everything bagel seasoning into the coating for a savory twist.

FAQ

Can I make these nut-free?

Yes.

Swap the almond flour for more crushed pork rinds or use finely ground sunflower seed flour. Texture will stay crisp, and the flavor remains savory and satisfying.

Do I have to use pork rinds?

No, but they help create a classic fried-chicken texture. If you prefer, use only almond flour and Parmesan, though the result will be slightly less crunchy.

Crushed keto-friendly crackers can also work in a pinch.

What’s the best dipping sauce?

Go for ranch, chipotle mayo, honey-mustard made with sugar-free syrup, or a mix of Greek yogurt, lemon, and dill. Choose low-carb or no-sugar options to keep it keto.

Can I pan-fry these?

Yes. Use a nonstick skillet with a thin layer of avocado oil over medium heat.

Cook 3–4 minutes per side, adjusting the heat so the coating browns without burning, and check that the internal temp hits 165°F (74°C).

Why did my coating fall off?

It usually comes down to moisture or handling. Pat the chicken dry, press the coating on firmly, and avoid moving the pieces too much during the first few minutes of cooking. Also, make sure your pork rinds are finely crushed.

Can I meal prep these?

Absolutely.

Make a batch on Sunday, refrigerate, and reheat in the air fryer throughout the week. They hold up well and stay crisp with quick reheating.

What if I don’t have chicken tenders?

Use chicken breasts cut into strips or even boneless thighs trimmed and sliced. Keep the pieces similar in size so they cook evenly.

How many carbs are in these?

Exact carbs depend on brands and amounts, but they’re typically very low—often just a few net carbs per serving.

Check your specific ingredients to be sure.

Wrapping Up

Crispy keto chicken tenders are a dependable, feel-good option when you want comfort without the carbs. With a simple coating, quick cook time, and easy cleanup, they’re perfect for busy nights or meal prep. Keep a bag of crushed pork rinds and almond flour in the pantry, and you’re always a few steps away from a crunchy, satisfying dinner.

Serve with a fresh salad, roasted veggies, or your favorite dip and enjoy every bite.