Keto Chicken Tenders | Airfryer + Oven

square closeup image of chicken tenders on a white plate with a side of bbq sauce just ready for dipping.

Keto Chicken Tenders | Airfryer + Oven

These tenders are super easy to make and have great flavor! Make these tasty tenders in your air fryer or oven. Only 7 ingredients and less than 25 minutes from start to finish! Voila - a quick and easy chicken recipe your whole family will LOVE!!

5 from 3 votes

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Author Kori Butler

Prep Time 5

Cook Time 20

Total Time 25

Course chicken recipes

Cuisine American

Servings servings

Calories 91 kcal

Ingredients

▢ 1 pound chicken breast tenders approximately 8 tenders
▢ ⅓ cup almond flour
▢ ⅓ cup parmesan cheese finely grated
▢ 2 teaspoons dry rub for chicken (or a garlic and herb seasoning mix)
▢ ½ teaspoon pepper
▢ ¼ teaspoon salt
▢ 1 egg
▢ nonstick olive oil spray (use 100% olive oil)

Instructions

In a plastic bag add almond flour, parmesan cheese, pepper, salt, and seasoning of choice. Shake bag to mix.
In a small shallow bowl whisk egg.
Dip chicken pieces one at a time into the beaten egg. Place chicken in the bag (one at a time) and shake to coat evenly with breading.
Air Fryer Instructions
Preheat air fryer for 5 minutes to 400 degrees. Place chicken tenders in the fryer basket, coating the pieces with olive oil spray. Cook for 6 minutes. Turn the tenders over and spray them with olive oil spray. Bake 5 to 6 more minutes, or until done.
Make sure that you do not crowd pieces. There should be room between pieces to allow air to flow. Depending upon the size of your air fryer you may need to cook the chicken tenders in batches.
Oven Baking Instructions
Preheat oven to 425 degrees. Place chicken on a baking sheet and spray the tenders with olive oil spray. Bake for 9 minutes. Turn tenders over and spray them with olive oil spray. Bake 8 to 9 more minutes, or until done.
Serve while warm with your favorite dipping sauce! Enjoy!

Video

Kori's Tips

Don't miss all of our helpful hints, substitution ideas, cooking tips, and other delicious recipes can be found in our post. Check it out!

For best coating, dip the chicken one at a time in the egg mixture then immediately dip into the coating. This will assure more breading sticks to the chicken.
If you don't have a plastic bag to dip the chicken in you can use a shallow plate.
Avoid overcrowding tenders in the air fryer basket or on your baking sheet. Leave room for air to circulate. (Depending upon the size of your basket you may need to work in batches.)
Spraying the outside of the tenders before turning helps to crisp them up even more and gives them a beautiful color.
Smaller chicken tenders will cook quicker than larger pieces. When using an air fryer the smaller pieces can get overcooked easily so make sure to check them and remove them early if needed.
As a general rule of thumb, chicken is done when it is no longer pink inside. If you are unsure or want to be really accurate, use an instant-read thermometer to check. The USDA recommends cooking chicken at 165-degrees F. I remove the chicken at 160, then cover will foil and allow them to rest for about 5 minutes. They will continue to heat and will come to 165 while resting.

Nutrition

Serving: 2.5gCalories: 91kcalCarbohydrates: 2.5gProtein: 4.4gFat: 4.1gCholesterol: 6.3mgSodium: 133mgFiber: 0.4gSugar: 0.4g

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