10+ Keto Chicken Tender Recipes for a Delicious Low-Carb Meal

Keto chicken tenders are a tasty option for anyone looking to enjoy a low-carb meal. These recipes offer a delicious way to satisfy your cravings while sticking to a ketogenic diet. You can create crispy, flavorful chicken tenders that fit perfectly into your healthy lifestyle.

Whether you prefer baking or using an air fryer, there are many simple methods to prepare these tenders. They are packed with protein and can be made with various seasonings and coatings to suit your taste.

With just a few ingredients, you can whip up a satisfying dish that the whole family will enjoy.

1) Crispy Almond Flour Chicken Tenders

You can make delicious crispy almond flour chicken tenders easily at home. These tenders are coated with almond flour, giving them a crunchy texture while keeping them low in carbs.

To make them, you need just a few simple ingredients. You will enjoy these tasty bites baked in the oven or cooked in an air fryer.

Ingredients

• 2 large chicken breasts, cut into strips
• ½ cup almond flour
• ½ cup grated parmesan cheese
• Salt and pepper to taste
• 2 large eggs

Cooking Instructions

1. Preheat your oven to 400°F (200°C) or set the air fryer to 400°F (200°C).
2. In a bowl, mix almond flour, parmesan cheese, salt, and pepper.
3. Beat the eggs in another bowl.
4. Dip each chicken strip in the eggs first, then coat it in the almond flour mixture.
5. Place the coated chicken on a baking sheet or in the air fryer basket.
6. Bake for 15-20 minutes or air fry for about 10-12 minutes until golden brown.

2) Parmesan-Crusted Chicken Tenders

Parmesan-crusted chicken tenders are a delicious and healthy option for a keto meal. They have a crispy, cheesy coating that adds great flavor. Plus, they are easy to prepare, making them perfect for busy weeknights.

To make these tenders, you will need chicken pieces, Dijon mustard, garlic powder, cayenne pepper, and Parmesan cheese. The combination of spices gives them a kick that pairs well with the cheese.

Ingredients

• 1 ½ pounds raw chicken tenders
• 3 tablespoons Dijon mustard
• 1 teaspoon garlic powder
• ½ teaspoon cayenne pepper
• ½ cup grated Parmesan cheese

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix the Dijon mustard, garlic powder, and cayenne pepper.
3. Coat each chicken tender in the mixture.
4. Roll the tenders in grated Parmesan cheese until fully covered.
5. Place them on a baking sheet and bake for 20 minutes until golden brown.

3) Spicy Keto Chicken Strips

These spicy keto chicken strips are perfect for a quick meal or snack. The tender chicken gets a flavorful kick from hot sauce and spices. You will love the crunchy texture from the coating.

To start, you’ll want to gather your ingredients. The almond flour and pork rinds create a tasty breading that keeps these strips low in carbs. Bake or fry them for a delicious crunch.

You can enjoy them plain or serve them with your favorite keto-friendly dipping sauce. These chicken strips are sure to satisfy your cravings while keeping you on track with your diet.

Ingredients

• 1.5 lbs chicken tenderloins
• 1 cup almond flour
• 4 cups plain pork rinds
• 3 eggs
• 2 tablespoons hot sauce
• 2 teaspoons salt (divided)
• 2 tablespoons chili powder

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Crush the pork rinds and mix with almond flour, salt, and chili powder.
3. In a bowl, whisk the eggs with hot sauce.
4. Dip each tenderloin in egg mixture, then coat with the pork rind mix.
5. Place on a baking sheet and bake for 20-25 minutes, until crispy. Enjoy!

4) Sweet and Spicy Chicken Bites

These Sweet and Spicy Chicken Bites are a delicious treat. They combine a perfect balance of sweetness and heat. You’ll love how easy they are to make.

To prepare, start by mixing honey and sriracha for the sauce. This gives the bites their sweet and spicy flavor. Next, coat the chicken pieces in the sauce before cooking.

Bake them in the oven at 400°F (200°C) until they are golden and cooked through. These bites make a great appetizer or snack for any gathering.

Ingredients

• Chicken breast, cut into bite-sized pieces
• Honey
• Sriracha sauce
• Crushed red pepper flakes
• Olive oil
• Salt

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix honey, sriracha, and red pepper flakes.
3. Toss chicken pieces in the sauce until well coated.
4. Arrange on a baking sheet.
5. Drizzle with olive oil and sprinkle with salt.
6. Bake for 15-20 minutes or until cooked through.

5) Air Fryer Low Carb Chicken Tenders

Air fryer low carb chicken tenders make a tasty and healthy meal. They are crispy on the outside and juicy on the inside. Enjoy them with your favorite dipping sauce.

To make these tenders, start with chicken breast cut into strips. You can bread them with almond flour or coconut flour for a low-carb option. Season with your preferred spices for flavor.

Set your air fryer to 400°F (200°C). Cook the chicken tenders for about 10-12 minutes, turning halfway through. Make sure they reach an internal temperature of 165°F (74°C).

These chicken tenders are fast, easy, and kid-approved. Perfect for a weeknight dinner!

Ingredients

• 1 lb (450 g) chicken breast
• 1 cup almond flour or coconut flour
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste

Cooking Instructions

1. Preheat your air fryer to 400°F (200°C).
2. Cut the chicken breast into strips.
3. In a bowl, mix the flour, garlic powder, paprika, salt, and pepper.
4. Coat each chicken strip in the flour mixture.
5. Place the chicken strips in the air fryer basket in a single layer.
6. Cook for 10-12 minutes, flipping halfway, until cooked through.

6) Oven-Baked Ranch Seasoned Tenders

Oven-baked ranch seasoned tenders are a delicious and easy option for your keto meals. These tenders are crispy and packed with flavor, making them a great choice for any time of day.

To start, preheat your oven to 350°F (175°C). You’ll need to gather your ingredients and prepare your chicken tenders. A mix of almond flour and ranch seasoning gives them a tasty coating.

Place the seasoned tenders in the oven for about 30 minutes. This ensures they bake evenly and develop a nice crispy texture.

These tenders are perfect with your favorite dipping sauce or simply on their own.

Ingredients

• 1 lb (450g) chicken tenders
• 1 cup almond flour
• 2 tablespoons ranch seasoning
• Cooking spray or olive oil

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a shallow bowl, mix almond flour and ranch seasoning.
3. Coat each chicken tender in the mixture.
4. Place tenders on a baking sheet.
5. Spray with cooking spray or drizzle with olive oil.
6. Bake for 30 minutes or until golden and crispy.

7) Hot Honey Drizzled Chicken Tenders

These hot honey drizzled chicken tenders are a tasty twist on a classic dish. You’ll love the crispy texture paired with a sweet and spicy sauce.

To make them, start with juicy chicken tenders. Coat them in a seasoned breadcrumb mixture for extra crunch.

You can air fry or bake them until they’re golden brown. Finish with a drizzle of hot honey for a delicious kick.

These tenders are perfect for a quick dinner or snack. Enjoy them with your favorite dipping sauce!

Ingredients

• 1 lb (450 g) chicken tenders
• 1 cup (100 g) breadcrumbs
• 1 egg
• 1/2 cup (120 ml) hot honey
• 1 tsp (5 g) salt
• 1 tsp (5 g) pepper
• Cooking spray or oil

Cooking Instructions

1. Preheat your oven to 400°F (200°C) or air fryer to 375°F (190°C).
2. In a bowl, mix breadcrumbs, salt, and pepper.
3. Dip chicken tenders in beaten egg, then coat with breadcrumb mixture.
4. Place tenders on a baking sheet or air fryer basket.
5. Spray with cooking spray or brush with oil.
6. Bake or air fry for 15-20 minutes until cooked.
7. Drizzle with hot honey before serving.

8) Simple Garlic Herb Chicken Tenders

These Simple Garlic Herb Chicken Tenders are a tasty option for your keto meal plan. They are easy to make and full of flavor.

Start by marinating your chicken tenders in a mix of olive oil, minced garlic, and a blend of your favorite herbs. This adds moisture and enhances the taste.

Next, coat the marinated chicken in almond flour for a crunchy texture. Bake them at 400°F (200°C) until they are golden brown.

Serve these chicken tenders with a dipping sauce of your choice for an extra delicious treat.

Ingredients

• 1 pound chicken tenders
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried herbs (like oregano or thyme)
• 1 cup almond flour
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine olive oil, garlic, and herbs.
3. Add chicken tenders and marinate for 30 minutes.
4. Coat marinated chicken in almond flour.
5. Place tenders on a baking sheet and bake for 15-20 minutes.

9) Low-Carb Spicy Breaded Chicken

Low-carb spicy breaded chicken is a tasty option for those following a keto diet. This recipe uses simple ingredients to create a delicious dish that satisfies your cravings.

Start with tender chicken strips and coat them in a flavorful mixture. Use almond flour or crushed pork rinds for the breading, which keeps the carbs low while adding crunch. For a spicy kick, mix in your favorite hot sauce or chili powder.

These chicken tenders can be baked or fried until golden brown. Enjoy them with your favorite dipping sauce for an extra treat.

Ingredients

• 1.5 lbs chicken tenderloins
• 1 cup almond flour
• 4 cups plain pork rinds, crushed
• 3 eggs
• 2 tablespoons hot sauce
• 2 teaspoons salt, divided
• 2 tablespoons chili powder

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Prepare three bowls. In the first, beat the eggs. In the second, place the almond flour. In the third, mix the crushed pork rinds with chili powder and salt.
3. Dip each chicken tender in the eggs, then coat with almond flour, and finally the pork rind mixture.
4. Place the breaded chicken on a baking sheet.
5. Bake for 20-25 minutes, flipping halfway, until golden and cooked through.

10) 30-Minute Keto Chicken Tenders

These keto chicken tenders are quick and easy to make. You can have a delicious meal ready in about 30 minutes. Perfect for busy nights!

You will need some simple ingredients. Chicken breast is the main item, along with almond flour for breading. You can add your favorite spices for extra flavor.

Ingredients

• 1 pound chicken breast
• 1 cup almond flour
• 2 large eggs
• Salt and pepper to taste
• Optional spices (paprika, garlic powder, etc.)

Cooking Instructions

1. Preheat your oven to 400°F (200°C) or prepare your air fryer.
2. Cut the chicken breast into strips.
3. In one bowl, beat the eggs. In another bowl, mix almond flour with spices.
4. Dip each chicken strip in the eggs, then dip them in the almond flour mixture.
5. Place the coated strips on a baking sheet or in the air fryer basket.
6. Bake for about 15-20 minutes. If you’re using an air fryer, air fry for 10-12 minutes. Check if the chicken is golden and cooked through.