Craving crunchy chicken tenders but want to keep it keto? These Air Fryer Chicken Tenders deliver all the golden crispiness you love—without any breadcrumbs or carbs. Instead, a clever coating of almond flour and parmesan cheese creates a savoury, crunchy crust that rivals any classic version.
Perfect for busy weeknights, meal prep, or a protein-packed snack, these tenders are ready in under 25 minutes and require minimal clean-up thanks to the air fryer. The result: juicy, tender chicken with a deeply satisfying crunch, all while staying low-carb and gluten-free.
Simply dredge chicken strips in a seasoned almond flour and parmesan mixture, spritz with olive oil, and air fry until golden. Serve with your favourite keto dip or alongside a fresh salad for a complete meal. Whether you’re feeding kids or adults, these tenders are sure to become a staple in your keto kitchen.
At a glance
- Time: 25 minutes
- Difficulty: Easy
- Servings: 4
- Cost: Affordable
Macros (per serving)
- Protein: 32 g
- Fat: 17 g
- Carbs: 3 g
- Energy: 295 kcal
Ingredients
- 500g Chicken breast fillets (Cut into strips)
- 60g Almond flour (Finely ground)
- 40g Parmesan cheese (Finely grated)
- 2 Eggs (Beaten)
- 1 tsp Paprika
- 1 tsp Garlic powder
- 1/2 tsp Salt (Or to taste)
- 1/2 tsp Black pepper
- as needed Olive oil spray (For coating)
Equipment Needed
- Air fryer
- Mixing bowls
- Tongs
- Baking parchment (optional)
- Measuring spoons
Steps
- Preheat your air fryer to 200°C for 3 minutes.
- Pat chicken strips dry with kitchen paper. Season lightly with salt and pepper.
- In a shallow bowl, combine almond flour, parmesan, paprika, garlic powder, salt, and black pepper.
- Beat eggs in a separate bowl.
- Dip each chicken strip into the egg, then coat thoroughly in the almond flour mixture. Press gently to adhere.
- Arrange coated tenders in a single layer in the air fryer basket. Do not overcrowd; cook in batches if needed.
- Spray the tops lightly with olive oil.
- Air fry for 8–10 minutes, turning halfway and spraying again, until golden and cooked through (juices run clear, internal temp 74°C).
- Serve hot with your favourite keto dip or salad.
Allergens & Swaps
Allergens:
Recipe contains: eggs, nuts, dairy
Potential swaps:
- Almond flour → Ground pork rinds — For a nut-free, crunchy coating.
- Parmesan cheese → Nutritional yeast — For a dairy-free, savoury flavour.
- Eggs → Unsweetened almond milk — Helps coating stick for egg-free option, but may be less crisp.
Serving Ideas
- Keto ranch dip – Creamy, tangy, and perfect for dunking.
- Fresh green salad – Adds a refreshing, crisp contrast.
- Cauliflower mash – Makes a hearty, comforting meal.
Additional Info
Chefs Tips
- For extra crunch, double-dip: egg, coating, egg, coating.
- Let coated tenders rest 5 minutes before air frying for better adhesion.
- Spray lightly with oil for the crispiest finish.
Variations
- Add chilli powder or cayenne for a spicy kick.
- Use Italian herbs in the coating for a Mediterranean twist.
- Try turkey breast strips for a leaner option.
Troubleshooting
- If coating falls off, pat chicken dry and press coating firmly.
- If not crispy, increase air fryer temp by 10°C for the last 2 minutes.
- If tenders stick, use baking parchment or spray basket well.
Storage & Reheating
Store cooled chicken tenders in an airtight container in the fridge. Reheat in the air fryer to restore crispiness.
- Fridge: up to 3 days
- Freezer: up to 2 months
- Reheat: Air fry at 180°C for 4–5 minutes until hot and crisp.
Ingredient Spotlight
Almond flour: A low-carb, gluten-free alternative to breadcrumbs that creates a golden, crunchy coating.
Parmesan cheese: Adds savoury depth and helps the coating crisp up beautifully in the air fryer.
FAQs
Can I use chicken thighs instead of breasts?
Yes, chicken thighs work well and stay juicy. Adjust cooking time as needed for thicker pieces.
What can I use instead of almond flour?
Crushed pork rinds or coconut flour are great keto alternatives for the coating.
How do I know when the chicken is cooked?
The tenders are done when golden, juices run clear, and the internal temperature reaches 74°C.
Can I freeze these chicken tenders?
Yes, freeze cooked tenders in a single layer, then transfer to a bag. Reheat in the air fryer for best texture.
Are these tenders suitable for meal prep?
Absolutely! Store in the fridge and reheat in the air fryer to restore crispiness.
Crispy Air Fryer Chicken Tenders (No Breadcrumbs, Keto-Friendly)
Ingredients
- 500g Chicken breast fillets (Cut into strips)
- 60g Almond flour (Finely ground)
- 40g Parmesan cheese (Finely grated)
- 2 Eggs (Beaten)
- 1 tsp Paprika
- 1 tsp Garlic powder
- 1/2 tsp Salt (Or to taste)
- 1/2 tsp Black pepper
- as needed Olive oil spray (For coating)
Instructions
- Preheat your air fryer to 200°C for 3 minutes.
- Pat chicken strips dry with kitchen paper. Season lightly with salt and pepper.
- In a shallow bowl, combine almond flour, parmesan, paprika, garlic powder, salt, and black pepper.
- Beat eggs in a separate bowl.
- Dip each chicken strip into the egg, then coat thoroughly in the almond flour mixture. Press gently to adhere.
- Arrange coated tenders in a single layer in the air fryer basket. Do not overcrowd; cook in batches if needed.
- Spray the tops lightly with olive oil.
- Air fry for 8–10 minutes, turning halfway and spraying again, until golden and cooked through (juices run clear, internal temp 74°C).
- Serve hot with your favourite keto dip or salad.
Allergens & Swaps
Allergens: eggs, nuts, dairy
- Almond flour → Ground pork rinds — For a nut-free, crunchy coating.
- Parmesan cheese → Nutritional yeast — For a dairy-free, savoury flavour.
- Eggs → Unsweetened almond milk — Helps coating stick for egg-free option, but may be less crisp.
Nutrition (per serving)
- Protein: 32 g
- Fat: 17 g
- Carbs: 3 g
- Energy: 295 kcal
