Keto Chicken Tenders (Almond Flour Crust) Recipe

Learn how to make the best homemade keto chicken tenders with a crispy almond flour crust that rivals traditional breading. This easy low-carb recipe delivers juicy chicken inside and perfect crunch outside, using simple techniques that ensure foolproof results everyone will love.

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

20 mins

Serves:

4 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">700g chicken breast tenders (or chicken breasts cut into strips)</li><li class="ingredients-single-item">180g almond flour</li><li class="ingredients-single-item">30g grated parmesan cheese</li><li class="ingredients-single-item">2 large eggs</li><li class="ingredients-single-item">2 tbsp heavy cream</li><li class="ingredients-single-item">1 tsp paprika</li><li class="ingredients-single-item">1 tsp garlic powder</li><li class="ingredients-single-item">1 tsp onion powder</li><li class="ingredients-single-item">½ tsp cayenne pepper (optional)</li><li class="ingredients-single-item">1 tsp dried herbs (thyme, oregano, or Italian seasoning)</li><li class="ingredients-single-item">1 tsp sea salt</li><li class="ingredients-single-item">½ tsp black pepper</li><li class="ingredients-single-item">60ml olive oil or avocado oil (for pan-frying)</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size:

🔥 Calories:

🥑 Fat:

🧈 Saturated Fat:

🍞 Carbohydrates:

🍭 Sugar:

🍗 Protein:

🫀 Cholesterol:

🧂 Sodium:

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Baking sheet with wire rack</li><li class="equipment-single-item">Meat thermometer</li><li class="equipment-single-item">Heavy-bottomed frying pan</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 200°C. If your chicken breasts aren't already cut into tenders, slice them lengthwise into even strips about 2cm thick. Pat the chicken very dry with paper towels – this is crucial for the coating to adhere properly and create a crispy result.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Set up your breading station with three shallow dishes. In the first dish, mix the almond flour, grated parmesan, paprika, garlic powder, onion powder, cayenne (if using), dried herbs, salt, and pepper. Whisk together thoroughly to ensure even distribution of seasonings.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>In the second dish, beat the eggs with the heavy cream until well combined. The addition of cream helps create a richer coating that will help the almond mixture stick better to the chicken (conventional breading uses flour first, but we're skipping that carb-heavy step).</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Working with one piece at a time, dip the chicken first in the egg mixture, allowing excess to drip off, then thoroughly coat in the almond flour mixture, pressing gently to adhere the coating all around. Place the coated tenders on a plate or baking sheet while you finish coating the remaining pieces.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Heat half of the oil in a large, heavy-bottomed frying pan over medium heat until shimmering but not smoking. Almond flour burns more easily than wheat flour, so moderate heat is important. Working in batches to avoid overcrowding, carefully add the chicken tenders to the hot oil.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Cook the tenders for about 3-4 minutes per side until golden brown and crispy. Don't flip them too early – giving them time to develop a crust helps prevent the coating from falling off. Add more oil between batches as needed.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Once browned, transfer the tenders to a wire rack set over a baking sheet. This step-up prevents the bottom of the tenders from becoming soggy. Place in the preheated oven for 5-8 minutes, or until the internal temperature reaches 74°C when tested with a meat thermometer.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Allow the chicken tenders to rest for 3-5 minutes before serving. This resting period allows the juices to redistribute throughout the meat, resulting in juicier chicken. Serve with keto-friendly dipping options like mayonnaise mixed with hot sauce, ranch dressing, or avocado-lime dip.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Keto Chicken Tenders (Almond Flour Crust) Recipe?

The main ingredients include chicken breast tenders, almond flour, grated parmesan cheese, eggs, heavy cream, and seasonings like paprika, garlic powder, and onion powder. The recipe uses olive or avocado oil for frying, making it completely keto-friendly with minimal carbs.

How to cook Keto Chicken Tenders (Almond Flour Crust) Recipe at home?

Learn how to cook Keto Chicken Tenders (Almond Flour Crust) Recipe by first dipping chicken in an egg-cream mixture, then coating in seasoned almond flour and parmesan. Pan-fry the tenders on medium heat until golden, then finish in the oven until they reach 74°C internally. This two-step cooking method ensures a crispy exterior and perfectly juicy interior.

Why does my almond flour coating fall off when frying low-carb chicken tenders?

Coating falls off typically because the chicken wasn't dried thoroughly, the oil wasn't hot enough, or you flipped too early. Pat chicken completely dry, allow oil to properly heat, and let tenders cook undisturbed for 3-4 minutes per side to develop a crust before flipping.

Can I air-fry or bake these crispy almond flour chicken strips instead of pan-frying?

Yes! Air-fry at 190°C for about 12-15 minutes, turning halfway through. For baking, use 200°C for 20-25 minutes on a wire rack. Either way, spray with olive oil first for crispy results. The texture won't be identical to pan-fried, but still deliciously crunchy.

What are the best keto-friendly dipping sauces for low-carb chicken tenders?

Great keto dipping options include mayo mixed with hot sauce or pesto, ranch dressing, garlic aioli, sugar-free BBQ sauce, avocado-lime dip, or blue cheese dressing. These complement the chicken perfectly while keeping carbs low. Choose sauces with no added sugars or thickeners.

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