Keto Chicken Tenders Crispy Juicy

This low-carb twist on a classic comfort food transforms ordinary chicken into crispy, satisfying keto chicken tenders without the carb overload. These golden-brown delights maintain all the juicy tenderness of traditional versions while fitting perfectly into your keto lifestyle.

I first made these tenders when transitioning my family to a lower-carb lifestyle, and they've become our go-to protein option for busy weeknights. Even my carb-loving teenagers request them regularly, which speaks volumes about their delicious flavor.

Ingredients

• Boneless skinless chicken tenders: the lean protein foundation that stays juicy when properly cooked
• Almond flour: creates the perfect crispy coating without the carbs of traditional breadcrumbs
• Grated Parmesan cheese: adds savory depth and helps form a golden crust
• Garlic powder: infuses each bite with aromatic flavor
• Onion powder: provides subtle sweetness without adding carbs
• Paprika: brings color and mild peppery flavor
• Salt: enhances all the flavors throughout the dish
• Black pepper: adds necessary spice balance
• Large eggs: act as the binding agent for the coating to adhere perfectly
• Olive oil or avocado oil: both high-quality fats ideal for keto cooking

Step-by-Step Instructions

Prepare the Coating:

Combine almond flour, grated Parmesan, garlic powder, onion powder, paprika, salt, and black pepper in a wide, shallow bowl. Mix thoroughly to ensure even distribution of spices. This seasoned mixture is the foundation of your flavor profile, so take time to blend completely.

Create Egg Wash:

In a separate bowl, thoroughly beat two large eggs until smooth and slightly frothy. The egg wash serves as the crucial adhesive that will help your coating stick to the chicken. Make sure your bowl is wide enough to accommodate the chicken pieces.

Coat the Chicken:

Take each chicken tender and dip first into the egg wash, ensuring complete coverage. Let excess egg drip off before transferring to the almond flour mixture. Press the coating firmly onto all sides of the chicken to create an even layer. Place coated tenders on a clean plate, not touching each other.

Cook to Perfection:

Heat olive oil in a large skillet over medium heat until shimmering but not smoking. Carefully add chicken tenders without overcrowding the pan. Cook for 3-4 minutes per side until deeply golden brown and internal temperature reaches 165°F. The coating should be crispy and the chicken juicy inside.

Rest and Serve:

Transfer cooked tenders to a paper towel-lined plate to absorb excess oil. Allow to rest for 2 minutes before serving to help retain juices. Finish with a squeeze of fresh lemon juice and serve with your favorite keto dipping sauce.

Save This

The Parmesan cheese in this recipe is my secret weapon for creating that irresistible umami flavor that makes these tenders so addictive. My husband, who was initially skeptical about keto versions of his favorite foods, actually declared these better than traditional breadcrumb-coated tenders after his first bite.

Make-Ahead Options

These keto chicken tenders can be prepared up to the coating stage and refrigerated for up to 24 hours before cooking. Simply place the coated raw tenders on a parchment-lined baking sheet, cover loosely with plastic wrap, and refrigerate. When ready to cook, allow them to sit at room temperature for 15 minutes before frying for the best texture results.

Baking Alternative

While pan-frying delivers the crispiest results, these tenders can also be baked for a hands-off cooking method. Preheat your oven to 425°F, place the coated tenders on a parchment-lined baking sheet, and lightly spray or brush with olive oil. Bake for 10-12 minutes, flip, and continue baking for another 10-12 minutes until golden and cooked through.

Dipping Sauce Ideas

Elevate your keto chicken tenders with complementary dipping sauces that keep the carbs low. Mix mayonnaise with a touch of mustard and herbs for a quick aioli, or combine sour cream with buffalo sauce for a tangy kick. Ranch dressing made with full-fat sour cream and fresh herbs offers classic appeal, while a simple mixture of melted butter and hot sauce creates an instant buffalo experience.

Storage and Reheating

Store cooled leftover tenders in an airtight container in the refrigerator for up to 3 days. To reheat while maintaining crispiness, avoid the microwave which will make them soggy. Instead, place tenders on a wire rack over a baking sheet and heat in a 350°F oven for 10 minutes until hot and crisp. Air fryers also work beautifully for reheating, requiring just 3-4 minutes at 370°F.

Common Queries

→ How do you make chicken tenders extra crispy?

Coating the chicken in a mixture of almond flour and Parmesan adds a crunchy texture. Make sure the oil is hot before adding the tenders, and avoid overcrowding the pan to keep the coating crisp.

→ Can I use a different type of flour?

Yes, you can use other low-carb alternatives like coconut flour, but the texture and flavor may change slightly from the almond flour version.

→ Is there a dairy-free option for Parmesan cheese?

You can substitute the Parmesan with nutritional yeast or a non-dairy cheese alternative to keep the flavor while making it dairy-free.

→ What oils work best for pan-frying?

Olive oil or avocado oil are both excellent choices for pan-frying, as they withstand medium to high heat and add a mild flavor to the tenders.

→ How should I serve these chicken tenders?

Serve hot with a squeeze of lemon for brightness and pair them with your favorite keto-friendly dipping sauce for added flavor.