Air Fryer Keto Chicken Tenders: Quick, Easy, And Delicious!

Chicken tenders are a family favourite and a great, easy weeknight dinner. Here's a keto-friendly way to make them in an air fryer.

You'll need chicken tenders (or chicken breasts cut into strips), almond flour, parmesan cheese, eggs, and spices like garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper.

First, prepare your dredging station with two shallow bowls: one with beaten eggs and the other with a mixture of almond flour, parmesan, and spices.

Next, dip the chicken tenders in the egg mixture, then coat them evenly with the almond flour mixture.

Place the tenders in the air fryer basket in a single layer, spray or brush with oil, and air fry at 390-400°F for about 10-12 minutes, flipping them halfway through.

Your keto chicken tenders are now ready to be devoured! Enjoy them with your favourite dipping sauce.

Keto chicken tenders recipe

Ingredients:

• Chicken tenderloins or chicken breasts cut into strips
• Eggs
• Almond flour
• Parmesan cheese (grated or powdered)
• Salt
• Pepper
• Cajun seasoning, or cayenne, or chili powder
• Olive oil or avocado oil

Method:

• In a small, relatively flat bowl, beat an egg.
• In a zip-top bag or shallow bowl, mix the almond flour, cheese, salt, pepper, and seasoning.
• Get a paper plate or dinner plate ready.
• Spray your air fryer basket with oil.
• Dip each tender in the egg and place them on the plate.
• Use a fork to pick up one tender at a time and put it in the zip-top bag. Shake the bag to ensure the tenders are well covered in the almond mixture.
• Use the fork to place the tender in your air fryer basket.
• Spray the tenders with oil.
• Cook at 350°F for 12 minutes or until the inside registers 160°F. Raise the temperature to 400°F for 3 minutes to brown the crust.
• Serve with your favorite dipping sauce!

Tips:

• You can also make this recipe in the oven by cooking the tenders at 375°F for 15 minutes.
• Don't stack the chicken tenders in the air fryer. A slight overlap won't hurt, but stacking them 2 deep may affect the cooking time and evenness.
• You can reheat chicken tenders in an air fryer by preheating it to 350°F and checking after 5 minutes.

How to make keto chicken tenders in an air fryer

Ingredients

• Chicken tenderloins
• Eggs
• Almond flour
• Parmesan cheese
• Salt
• Pepper
• Cajun seasoning (or cayenne/chilli powder)
• Olive oil spray
• Butter (optional)

Method

• Beat an egg in a small, flat bowl.
• In a separate container, mix the almond flour, cheese, salt, pepper, and seasoning.
• Prepare a plate.
• Spray your air fryer basket with oil.
• Dip each tender in the egg and place on the plate.
• Using a fork, place each tender in the almond flour mixture and shake until well covered.
• Place the tenders in the air fryer basket.
• Spray the tenders with oil.
• Cook at 350F for 12 minutes or until the inside reaches 160F. Then, increase the temperature to 400F for 3 minutes to brown the crust.

Tips

• You can also cook these chicken tenders in the oven. Simply follow the instructions for breading the chicken and cook at 375F for 15 minutes.
• To reheat, place in a preheated air fryer at 350F for 5-6 minutes.
• You can freeze cooked and cooled chicken tenders in an airtight container for up to 3-4 months.

How to reheat keto chicken tenders in an air fryer

If you have any leftover keto chicken tenders, you can easily reheat them in an air fryer. Here is a simple guide:

Step 1: Preheat the Air Fryer

Firstly, preheat your air fryer to 350 degrees Fahrenheit. This is a good temperature for reheating food as it is lower than the temperature used for cooking the chicken tenders.

Step 2: Place the Chicken Tenders in the Air Fryer Basket

Place the chicken tenders in the air fryer basket, ensuring they are not overcrowded. Leave some space between each tender to allow for even heating and airflow. Depending on the size of your air fryer, you may need to reheat the tenders in batches.

Step 3: Reheat the Chicken Tenders

Place the basket in the air fryer and reheat the tenders for about 5-6 minutes. Check the internal temperature of the tenders with a meat thermometer. The USDA recommends cooking chicken to a minimum internal temperature of 165 degrees Fahrenheit.

Step 4: Check and Reheat Further if Needed

If the tenders have not reached the desired temperature, return them to the air fryer for another few minutes. Keep checking the temperature at intervals until they are heated through.

Tips:

• It is best to reheat smaller pieces of chicken tender, as larger pieces may overcook.
• The air fryer is great for reheating food and gives a nice, crispy texture. However, for larger quantities of food, such as a big pan of lasagna, a microwave may be faster.
• You can also reheat keto chicken tenders in the oven. Preheat the oven to 450 degrees Fahrenheit and wrap the tenders in foil. Place them on a baking tray and heat for 8-12 minutes, checking at regular intervals.

Enjoy your delicious, crispy keto chicken tenders!

What to serve with keto chicken tenders

There are many side dishes that you can serve with keto chicken tenders. Here are some ideas:

• Cauliflower Mac and Cheese — A combination of keto chicken strips and mac and cheese is said to be every kid's dream meal!
• Crispy Avocado Fries — This is a great side dish that is also available in the Easy Keto Cookbook.
• Keto French Fries — Bet you can’t guess what these crispy on the outside and soft on the inside fries are made out of!
• Keto Coleslaw — Fries and slaw make the ultimate casual comfort food meal.
• Creamy Cucumber Salad — This classic salad is a great make-ahead option for meal prep, picnics, or parties.
• Blue Cheese Wedge Salad — Keto chicken strips on a wedge salad? Yes, please!
• Crispy Green Bean Fries — A great side dish to pair with the chicken tenders for a fake-away dish!
• Loaded Cauliflower Casserole — A high-fat, low-carb side dish that tastes super indulgent.
• Baked Onion Rings — These crispy onion rings are a great option if you're gluten-free but not keto.
• Cheesy Cauliflower Casserole — This dish is like a low-carb macaroni and cheese!
• Crispy Smashed Brussels Sprouts — A very kid-friendly way to eat brussels sprouts. They're not bitter at all, and you’ll love the crispy edges dipped in aioli, ranch, or whatever you like!
• Keto Fries — Made with rutabaga, this low-carb, crispy side is surprisingly delicious!
• Cauliflower Tots — These are loaded with tons of cheddar and bacon for a high-fat, low-carb side dish.
• Crockpot Green Beans and Ham — A low-carb keto side dish.
• Air Fryer Green Beans — A quick and easy side dish that can be made in your air fryer.
• Overnight Layered Salad — A great make-ahead option for a healthy and delicious side dish.
• Fresh green salad — Serve with a favorite dressing like thousand island or blue cheese.
• Steamed or roasted broccoli or cauliflower — Or any favorite steamed vegetable.
• Copycat Big Mac Sauce — A personal favorite dipping sauce to serve with the chicken tenders.
• Sweet BBQ Sauce — This one takes a little time to make in advance, but it's delicious and worth the effort.
• Honey mustard dressing — Make sure to find a keto-friendly option.
• Blue cheese dressing — Another great dipping sauce option.

How to store keto chicken tenders

Keto chicken tenders can be stored in an airtight container in the refrigerator for up to 3 to 4 days. To freeze, place the cooled tenders in a ziplock bag and store them in the freezer for up to 2 months. To reheat, either microwave for 30 seconds or reheat in the oven for a crispier texture.

Frequently asked questions