Crispy Low Carb Chicken Tenders – Simple, Crunchy, and Satisfying

These chicken tenders are crisp on the outside, juicy on the inside, and fully low-carb without sacrificing flavor. They’re perfect for weeknights, meal prep, or anyone craving a crunchy bite without the heavy breading. The coating fries up golden and crunchy in the oven or air fryer, and the seasoning brings restaurant-level flavor.

With a short ingredient list and quick steps, you’ll have a crowd-pleasing dinner in under 30 minutes.

Crispy Low Carb Chicken Tenders – Simple, Crunchy, and Satisfying

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 4 servings

Ingredients

  

• 1.5 pounds chicken tenders (or chicken breasts cut into strips)
• 2 large eggs
• 1 tablespoon heavy cream or unsweetened almond milk
• 3/4 cup finely crushed pork rinds
• 1/2 cup blanched almond flour
• 1/4 cup finely grated Parmesan cheese
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• Avocado oil spray or 2 tablespoons melted butter/ghee for brushing
• Lemon wedges and your favorite low-carb dipping sauce (optional)

Instructions

 

• Prep the pan and oven. Heat the oven to 425°F (220°C). Line a sheet pan with parchment and set a wire rack on top if you have one. Lightly oil the rack for extra crispness.
• Pat the chicken dry. Use paper towels to remove surface moisture. This helps the coating stick and crisp.
• Whisk the egg wash. In a shallow bowl, whisk eggs with the heavy cream until smooth.
• Mix the dry coating. In a separate bowl, combine crushed pork rinds, almond flour, Parmesan, smoked paprika, garlic powder, onion powder, oregano, salt, and pepper. Stir well to distribute the seasoning evenly.
• Coat the chicken. Dip each tender in the egg wash, letting the excess drip off. Press into the dry coating, turning to cover. Gently shake off loose crumbs so the crust isn’t too thick.
• Arrange and oil. Place tenders on the rack or parchment. Spray lightly with avocado oil or brush with melted butter. This helps browning and crunch.
• Bake to golden perfection. Bake 12–15 minutes, flipping once halfway. Tenders are done when they’re golden and reach an internal temperature of 165°F (74°C).
• Optional: quick broil. For extra crunch, broil for 1–2 minutes at the end, watching closely to avoid burning.
• Rest and serve. Let the tenders rest for 3 minutes to set the crust. Finish with a squeeze of lemon and serve with low-carb ranch, sugar-free BBQ, or a spicy mayo.

Why This Recipe Works

• Almond flour and crushed pork rinds mimic the crunch of breadcrumbs without added carbs.
• Parmesan cheese adds savory flavor and helps the coating brown.
• Two-step coating (egg wash + dry mix) clings well and creates a crisp shell.
• High-heat baking or air frying locks in moisture for juicy tenders.
• Simple seasoning lets the chicken shine while keeping the flavors balanced.

Ingredients

• 1.5 pounds chicken tenders (or chicken breasts cut into strips)
• 2 large eggs
• 1 tablespoon heavy cream or unsweetened almond milk
• 3/4 cup finely crushed pork rinds
• 1/2 cup blanched almond flour
• 1/4 cup finely grated Parmesan cheese
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• Avocado oil spray or 2 tablespoons melted butter/ghee for brushing
• Lemon wedges and your favorite low-carb dipping sauce (optional)

How to Make It

1. Prep the pan and oven. Heat the oven to 425°F (220°C). Line a sheet pan with parchment and set a wire rack on top if you have one. Lightly oil the rack for extra crispness.
2. Pat the chicken dry. Use paper towels to remove surface moisture.

   This helps the coating stick and crisp.

3. Whisk the egg wash. In a shallow bowl, whisk eggs with the heavy cream until smooth.
4. Mix the dry coating. In a separate bowl, combine crushed pork rinds, almond flour, Parmesan, smoked paprika, garlic powder, onion powder, oregano, salt, and pepper. Stir well to distribute the seasoning evenly.
5. Coat the chicken. Dip each tender in the egg wash, letting the excess drip off. Press into the dry coating, turning to cover.

   Gently shake off loose crumbs so the crust isn’t too thick.

6. Arrange and oil. Place tenders on the rack or parchment. Spray lightly with avocado oil or brush with melted butter. This helps browning and crunch.
7. Bake to golden perfection. Bake 12–15 minutes, flipping once halfway.

   Tenders are done when they’re golden and reach an internal temperature of 165°F (74°C).

8. Optional: quick broil. For extra crunch, broil for 1–2 minutes at the end, watching closely to avoid burning.
9. Rest and serve. Let the tenders rest for 3 minutes to set the crust. Finish with a squeeze of lemon and serve with low-carb ranch, sugar-free BBQ, or a spicy mayo.

Keeping It Fresh

• Fridge: Store cooled tenders in an airtight container for up to 4 days. Place a paper towel underneath to absorb moisture.
• Reheating: Use an oven or air fryer at 375°F (190°C) for 5–8 minutes to restore crispness.

  Avoid microwaving if possible, as it softens the crust.

• Freezer: Freeze on a sheet pan until solid, then transfer to a freezer bag for up to 2 months. Reheat from frozen in the air fryer or oven at 375°F until hot and crispy.
• Make-ahead: Coat the chicken and refrigerate uncooked for up to 8 hours. Bake just before serving.

Benefits of This Recipe

• Low in carbs, big on texture. You get the crunch you crave without traditional breadcrumbs.
• Protein-packed. Chicken tenders keep you full and support a balanced, low-carb lifestyle.
• Quick and family-friendly. Short prep time and approachable flavors work for picky eaters too.
• Flexible cooking methods. Bake or air fry with the same great results.
• Great for meal prep. Reheats well and pairs with many sides.

Common Mistakes to Avoid

• Skipping the pat-dry step. Moisture prevents the coating from sticking and crisping.
• Using too coarse pork rind crumbs. Pulse until fine for a more even crust that doesn’t fall off.
• Overcrowding the pan. Leave space between tenders so hot air can circulate.

  Crowding leads to sogginess.

• Underseasoning. The coating needs enough salt and spices for full flavor. Taste the dry mix and adjust before coating.
• Cooking at low heat. High heat is key for a crisp exterior and juicy interior.

Variations You Can Try

• Buffalo-Style: Toss baked tenders in a mixture of hot sauce and melted butter. Serve with celery and blue cheese dressing.
• Coconut Crunch: Swap half the pork rinds with unsweetened shredded coconut for a slightly sweet, tropical note.
• Herb and Lemon: Add lemon zest and chopped parsley to the coating.

  Serve with a lemon-garlic yogurt dip.

• Spicy Cajun: Use Cajun seasoning in place of paprika and oregano. Add a pinch of cayenne for heat.
• Everything Bagel: Mix 1–2 tablespoons everything bagel seasoning into the dry coating for a savory twist.
• Parmesan Crusted: Increase Parmesan to 1/2 cup and reduce almond flour accordingly for extra cheesy edges.

FAQ

Can I make these in an air fryer?

Yes. Preheat to 390°F (200°C).

Arrange tenders in a single layer and cook 9–12 minutes, flipping halfway. Work in batches to avoid overcrowding.

What can I use instead of pork rinds?

Use all almond flour and extra Parmesan, or try crushed low-carb protein crisps. Note that almond flour alone is less crunchy, so bake a bit longer and broil briefly at the end.

How do I keep the coating from falling off?

Pat the chicken dry, press the coating on gently, and let the coated tenders rest for 5 minutes before baking.

Avoid moving them too much during cooking and flip only once.

Are these gluten-free?

Yes, all ingredients listed are naturally gluten-free. Always confirm labels on spices and sauces to avoid hidden additives.

Can I use chicken thighs?

Absolutely. Cut boneless, skinless thighs into strips.

They’re slightly richer and stay very juicy. Cooking time may be a minute or two longer.

What dipping sauces are low-carb?

Try ranch, garlic aioli, sugar-free BBQ sauce, chipotle mayo, or a Greek yogurt dip with lemon and dill. Check labels for added sugar.

How spicy are these?

They’re mildly seasoned.

For more heat, add cayenne, chipotle powder, or chili flakes to the coating.

Can I pan-fry them?

Yes. Heat 1/4 inch of avocado oil in a skillet over medium heat. Fry 3–4 minutes per side until golden and cooked through.

Drain on a rack to keep them crisp.

Wrapping Up

Crispy Low Carb Chicken Tenders prove you don’t need breadcrumbs to get that satisfying crunch. With a smart coating, bold seasoning, and high-heat cooking, they turn out golden and juicy every time. Keep a batch on hand for quick lunches, game-day snacks, or an easy dinner with a salad or roasted veggies.

It’s a simple, reliable recipe you’ll come back to again and again.