Introduction
While many of us love the satisfying crunch of classic chicken tenders, following a keto diet means getting creative with our favorite comfort foods. That’s why I’m excited to share my go-to recipe for keto-friendly chicken tenders that’ll satisfy your cravings without breaking your carb count.
Using your air fryer and a few simple ingredients, you’ll create perfectly crispy tenders with a golden-brown coating that actually sticks to the chicken. I’ve discovered that almond flour and the right blend of seasonings make all the difference. Plus, I’ve paired these tenders with a creamy avocado dip that’s both delicious and packed with healthy fats. You won’t believe these are keto-compliant when you taste how crunchy and flavorful they are – trust me, they’re a game-changer for your weeknight dinner rotation.
Recipe
Keto air fryer chicken tenders offer a healthier alternative to traditional fried chicken, delivering the same satisfying crunch without the excess carbs and oils. The almond flour coating creates a golden-brown exterior while keeping the chicken tender and juicy on the inside.
This recipe pairs perfectly with a creamy avocado dip that adds healthy fats and complements the seasoned chicken. The entire dish comes together in under 30 minutes, making it an excellent choice for those following a ketogenic diet who want a quick and delicious meal.
- 1 pound chicken tenders
- 2 tablespoons almond flour
- 2 ripe avocados
- 1 tablespoon taco seasoning
- 1 large egg
Season chicken tenders thoroughly with taco seasoning. Beat the egg in a shallow dish and place almond flour in a separate dish. Dip each chicken tender in the beaten egg, then coat with almond flour. Preheat the air fryer to 375°F (190°C). Place the coated tenders in the air fryer basket, making sure they don’t overlap. Cook for 12-15 minutes, flipping halfway through, until golden brown and internal temperature reaches 165°F (74°C). While chicken cooks, mash avocados in a bowl until smooth for the dip.
For peak crispiness, avoid overcrowding the air fryer basket and work in batches if necessary. Pat the chicken dry with paper towels before seasoning to guarantee better coating adhesion. The tenders can be stored in an airtight container in the refrigerator for up to 3 days, though they’re best served immediately. Add a squeeze of lemon juice to the avocado dip to prevent browning if not serving right away.
Prep Time
Preparing these crispy chicken tenders takes just 10 minutes of hands-on prep time before they’re ready for the air fryer. Here’s how I break down the timing: You’ll need about 2 minutes to mix the seasoning, 3 minutes to set up your coating station with the beaten egg and almond flour, and 5 minutes to coat all the chicken pieces.
While your air fryer preheats, you can quickly whip up the avocado dip. I’ve found that mashing two avocados takes only 2-3 minutes, and you can do this while the chicken is cooking to maximize efficiency. If you’re meal prepping, you can even prepare the seasoning mix and set up your breading station the night before to save time during dinner rush.
Equipment needed
To make these time-saving chicken tenders, you’ll need just a few basic pieces of equipment from your kitchen. The star of the show is your air fryer, which should be large enough to fit 4-5 tenders without overcrowding. You’ll also need:
- Two shallow bowls for the egg wash and almond flour coating
- Tongs for dipping and transferring the chicken
- A meat thermometer to check doneness
- A medium mixing bowl for the avocado dip
- A fork or potato masher to prep the avocados
Don’t worry if you’re new to air frying – these tools are straightforward to use. I recommend keeping your tongs handy throughout the cooking process, as you’ll need them to flip the tenders halfway through for even browning.
Basic Cooking Method and Time
Making these crispy chicken tenders couldn’t be simpler – I’ve got the basic method down to just 20 minutes total. First, I coat each tender in beaten egg, then dredge it through my almond flour mixture. I’ve learned that pressing the coating firmly helps it stick better during cooking.
Once they’re all coated, I preheat my air fryer to 375°F. I place the tenders in a single layer – trust me, overcrowding is your enemy here! They’ll need 12-15 minutes total, and I always flip them halfway through. I watch for that perfect golden-brown color, but I also use my meat thermometer to verify they hit 165°F internally. While they’re cooking, I whip up my avocado dip, and before you know it, dinner’s ready!
Cooking Steps
Start your keto chicken tender journey by gathering all ingredients and tools on your counter – I’ve learned this prep step saves so much time! Here’s how I make these tenders perfectly crispy every time:
First, season your chicken tenders generously with taco seasoning. Next, dip each piece in beaten egg, then roll it in almond flour until well-coated. I’ve found that pressing the coating gently helps it stick better. Place the tenders in your preheated air fryer basket, making sure they’re not touching each other – trust me, spacing is key for that golden-brown finish!
Cook at 375°F for 12-15 minutes, flipping halfway through. While they’re cooking, mash your avocados into a smooth dip. You’ll know the tenders are done when they reach 165°F internally.
Step 1. Measure Out Dry Ingredients First
The simple step of measuring dry ingredients first will make your keto chicken tender prep so much smoother! You’ll need to measure out 2 tablespoons of almond flour and 1 tablespoon of taco seasoning before you begin. I always set these up in small bowls right next to my workspace – trust me, it’s a game-changer when you’re handling raw chicken.
You’ll want to mix your taco seasoning thoroughly with the almond flour to guarantee even distribution of flavors. I’ve found that using a fork helps break up any clumps in the almond flour, giving you a more consistent coating. If you’re cooking for a larger group, simply double these measurements, but be sure to keep the ratio the same for the best results.
Step 2. Prepare Avocado Dipping Sauce
While your dry ingredients are ready to go, let’s create that creamy avocado dipping sauce that’ll take these chicken tenders to the next level. You’ll want to start with two perfectly ripe avocados – they should yield slightly when pressed but not be too mushy.
Cut your avocados in half, remove the pits, and scoop the flesh into a medium bowl. I’ve found that a potato masher works great here, but a fork will do just fine too. Mash until you reach your desired consistency – I like mine with a few small chunks for texture. If you’re not serving the dip right away, don’t forget to add a quick squeeze of lemon juice to keep it from browning. The natural fats in the avocado make this dip ideal for keto dieters.
Step 3. Beat Egg Until Frothy
Cracking open your large egg into a shallow bowl, you’ll need to beat it until it becomes light and frothy. I’ve found that using a fork or small whisk works best for this step, as you’ll want to incorporate plenty of air into the egg. Beat it vigorously for about 30 seconds, making quick circular motions with your wrist.
You’ll know your egg is ready when you see tiny bubbles throughout and the color has become a uniform pale yellow. This frothy consistency is essential because it’ll help your almond flour coating stick evenly to the chicken tenders. If you’re doubling the recipe, you might need two eggs to guarantee you have enough egg wash for all your chicken pieces.
Step 4. Season Chicken With Spices
Now that your egg wash is ready, let’s give those chicken tenders some serious flavor. You’ll want to grab your taco seasoning and evenly sprinkle it over each chicken tender. I’ve found that using about 1/2 teaspoon per tender gives the perfect balance of spice without overpowering the meat.
Make sure you’re seasoning both sides of each tender, gently patting the spices into the meat with your fingertips. You’ll know you’ve done it right when each piece has an even coating of seasoning. Don’t worry if some spices fall onto your work surface – that’s totally normal. If you’re feeling adventurous, you can even add a pinch of extra cayenne pepper for some heat, but remember that the taco seasoning already packs quite a punch.
Step 5. Dredge Chicken in Flour Mixture
Dip each tender into the beaten egg first, letting any excess drip off. Then roll it in the almond flour, pressing gently to guarantee the coating sticks well to all sides. I’ve found that a light touch works better than heavy pressing – you want an even coating that’ll crisp up nicely in the air fryer. Place each coated tender on a clean plate until you’re ready to cook.
Customization Options
While the basic recipe creates delicious keto chicken tenders, I’ve discovered several ways to switch up the flavors to keep things interesting. You can replace the taco seasoning with Italian herbs, cajun spice blend, or even a curry powder mix. I love using crushed pork rinds instead of almond flour for an extra-crispy coating that’s still keto-friendly.
For the avocado dip, try adding different mix-ins like chopped cilantro, minced garlic, or a dash of hot sauce. You can also swap it entirely for a keto-friendly ranch or buffalo sauce. If you’re dairy-tolerant, try sprinkling some grated parmesan cheese into the coating mixture – it creates an amazing golden crust. My family’s favorite variation includes a teaspoon of smoked paprika in the breading for a subtle, smoky flavor.
Ingredients list (with precise measurements)
After exploring those tasty variations, let’s get down to the specific amounts you’ll need for these keto chicken tenders. You’ll want to gather:
- 1 pound chicken tenders (about 8-10 pieces)
- 2 tablespoons almond flour
- 1 tablespoon taco seasoning
- 1 large egg, beaten
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
For the avocado dip:
- 2 ripe avocados
- 1/4 teaspoon garlic powder
- 1/8 teaspoon cayenne pepper (optional)
- Salt to taste
I’ve found that measuring these ingredients before starting makes the coating process much smoother. Trust me, you don’t want to be fumbling with measurements when your hands are covered in egg wash!
Storage Information
Since proper storage can make or break your leftover chicken tenders, I’m excited to share my tried-and-true methods. I’ve found that placing them in an airtight container in the refrigerator keeps them fresh for up to 3 days, though they’ll start losing their signature crunch after the first day.
For the avocado dip, you’ll want to add a splash of lemon juice before storing it – trust me, this simple trick has saved many of my dips from turning brown! Store it separately from the chicken in its own container, and it’ll stay fresh for about 2 days. If you’re meal prepping, I recommend making the chicken ahead but waiting to prepare the avocado dip until you’re ready to serve.
Health Benefits or Special Features
Because these keto chicken tenders are made with almond flour instead of traditional breadcrumbs, they’re perfect for anyone watching their carb intake. You’ll get plenty of protein from the chicken, while the almond flour adds healthy fats and fiber to keep you feeling satisfied. The air fryer method also greatly reduces the amount of oil needed, making these tenders a healthier alternative to deep-fried versions.
The avocado dip isn’t just delicious – it’s packed with heart-healthy monounsaturated fats and potassium. When you pair it with the protein-rich chicken tenders, you’re creating a perfectly balanced keto meal that’ll help maintain stable blood sugar levels. Plus, this recipe is naturally gluten-free and dairy-free, making it suitable for multiple dietary preferences.
Prep Time
Getting these keto chicken tenders ready takes just 10 minutes of hands-on prep time. You’ll spend about 5 minutes mixing your seasoning with the almond flour and beating the egg for the coating. Then, it’s just a matter of dipping each tender in the egg wash and flour mixture, which takes another 5 minutes.
While your air fryer preheats, you can quickly prepare the avocado dip. I’ve found that mashing the avocados with a fork takes only 2-3 minutes, and you can do this while the chicken’s cooking. The actual cooking time is 12-15 minutes, but that’s all hands-off – just remember to flip the tenders halfway through. When I’m organized, I can have dinner on the table in under 30 minutes total.
Cook Time
The total cook time for these crispy keto chicken tenders is 12-15 minutes in the air fryer at 375°F (190°C). You’ll want to flip them halfway through cooking to guarantee they’re golden brown on both sides. Keep an eye on them during the last few minutes, as cooking times can vary between air fryer models.
You’ll know your tenders are done when they reach an internal temperature of 165°F (74°C). I always use a meat thermometer to check – it’s a game-changer for perfectly cooked chicken every time. If you’re cooking multiple batches, remember that your air fryer might cook the second batch slightly faster since it’s already hot. Just adjust your timing accordingly and you’ll have perfectly crispy tenders in no time.
Total Time
From prep to plate, you’ll need just 30 minutes to whip up these keto chicken tenders. The hands-on prep work takes about 10-15 minutes, which includes seasoning your chicken, setting up your breading station, and preparing the avocado dip. Your air fryer will handle the rest, cooking the tenders to crispy perfection in 12-15 minutes.
You’ll love how this timing fits perfectly into your busy schedule. While the chicken’s cooking, you can quickly mash your avocados and get any side dishes ready. I often use this time to throw together a quick keto-friendly salad or roast some low-carb vegetables. Trust me, once you get the hang of the process, you’ll be amazed at how quickly this restaurant-quality meal comes together.
Yield
Each batch of these keto chicken tenders yields 4 generous servings, making them perfect for family dinners or meal prep. You’ll get about 3-4 tenders per person, plus a hearty portion of the creamy avocado dip that’ll keep everyone satisfied.
I’ve found that one pound of chicken tenders works great for a family of four, but you can easily double the recipe if you’re feeding a crowd. When I make these for meal prep, I’ll often prepare extra and portion them out into containers with some raw veggies on the side. The recipe also scales down nicely – just halve the ingredients if you’re cooking for two, though you might want to keep the full amount of avocado dip because it’s that good!
Final Thoughts
Whether you’re new to keto or a seasoned low-carb cook, these air fryer chicken tenders won’t disappoint. I’ve made these countless times for my family, and they’ve become our go-to comfort food without the guilt. You’ll love how the almond flour creates that perfect golden crust while keeping the carbs in check.
Don’t forget to experiment with different seasonings – I’ve tried everything from Italian herbs to cajun spice blends, and they all work beautifully. The avocado dip is just the beginning; you can also try ranch dressing or sugar-free BBQ sauce for variety. Remember to always preheat your air fryer and work in batches if needed – trust me, the extra few minutes are worth it for that satisfying crunch!
Frequently Asked Questions
Can I Use Coconut Flour Instead of Almond Flour?
You can substitute coconut flour, but you’ll need less since it’s more absorbent. Use about 1/2 tablespoon coconut flour for every 2 tablespoons of almond flour called for.
How Do I Prevent the Coating From Falling off During Cooking?
90% of coating failures happen from poor adhesion. You’ll prevent coating from falling off by patting chicken completely dry, pressing coating firmly into meat, and letting it rest 5 minutes before air frying.
What Other Dipping Sauces Work Well With These Tenders?
You can enjoy your tenders with sugar-free ranch, spicy mayonnaise, garlic aioli, buffalo sauce, or mustard-based dips. For keto-friendly options, try mixing mayo with hot sauce or herbs.
Can I Make These in a Regular Oven?
You can bake these in a regular oven at 400°F on a lined baking sheet for 20-25 minutes, flipping halfway. They’ll still be crispy, just watch closely for golden-brown color.
Are These Suitable for Meal Prep and Freezing?
You can freeze the chicken tenders for up to 3 months. Don’t freeze the avocado dip – it’ll brown and lose texture. Instead, make fresh dip when you’re ready to serve.
Conclusion
You’ve just revealed the secret to perfectly crispy keto chicken tenders that’ll make your taste buds dance. Like a golden sunrise, these tenders signal the dawn of a new era in your low-carb journey – where crunchy comfort food isn’t just a distant memory. Paired with the silky avocado dip, they’re your ticket to guilt-free indulgence. So fire up that air fryer and watch your cravings meet their match.
