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

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

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

Method
 

  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.