Crispy Keto Almond Flour Chicken Tenders
(Oven or Air Fryer Method)
KEY INFO
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 320 per serving
Fat: 18g
Protein: 35g
Net Carbs: 3g
Difficulty: Easy
Diet: Keto, Gluten-Free, Low-Carb
EQUIPMENT NEEDED
- Large baking sheet
- Parchment paper
- 2 shallow mixing bowls
- Tongs
- Wire rack (optional)
- Air fryer (alternative cooking method)
INGREDIENTS
For the Chicken:
- 1 pound (450g) chicken tenderloins
- 1 large egg
- 1 tablespoon (15ml) mayonnaise
For the Coating:
- ¾ cup (75g) almond flour
- ¼ cup (25g) grated Parmesan [or nutritional yeast for dairy-free]
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
METHOD
- Preheat oven to 425°F (220°C) or air fryer to 400°F (204°C)
- Pat chicken tenders completely dry with paper towels
- Whisk egg and mayonnaise in a shallow bowl until smooth
- Combine almond flour, Parmesan, and all seasonings in a separate shallow bowl
- Dip each tender in egg mixture, let excess drip off
- Coat thoroughly in almond flour mixture, pressing gently to adhere
- Place on lined baking sheet or air fryer basket, leaving space between pieces
- For oven: Bake for 20 minutes, flipping halfway through
For air fryer: Cook for 12-14 minutes, flipping halfway - Check internal temperature reaches 165°F (74°C)
CRUCIAL TIPS
- Don’t crowd the pan – tenders need space to crisp
- Press coating firmly onto chicken
- Flip gently to keep coating intact
- Look for golden brown color and firm texture
STORAGE & SCALING
- Store in airtight container for up to 3 days
- Reheat in oven or air fryer at 350°F for 5-7 minutes
- Recipe doubles easily – just maintain spacing while cooking
COMMON MISTAKES TO AVOID
- Skipping the mayo (helps coating stick)
- Wet chicken (prevents crispy coating)
- Overcrowding the pan
- Not flipping halfway through cooking
VARIATIONS
- Spicy: Add ½ teaspoon cayenne to coating
- Italian: Mix in 1 teaspoon Italian seasoning
- Extra Crispy: Add crushed pork rinds to coating
- Ranch: Mix ranch seasoning into coating mixture
Serve with sugar-free dipping sauces like ranch, mustard, or sugar-free ketchup.
