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Crispy Keto Chicken Tenders

These crispy keto chicken tenders are golden, crunchy, and full of flavor — without the carbs. They’re juicy inside, perfectly seasoned, and ready in under 30 minutes. Great for air fryer or oven baking.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 people
Course: Main Course
Cuisine: American
Calories: 350
Ingredients Method Notes

Ingredients
  

For the Chicken:
  • 1 ½ lbs chicken tenders or tenderloins
  • 1 large egg
  • ½ cup heavy cream or unsweetened almond milk
  • ½ teaspoon salt
  • ½ teaspoon black pepper
For the Coating:
  • 1 cup crushed pork rinds plain or lightly seasoned
  • ½ cup almond flour
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon cayenne pepper optional, for spice
For Cooking:
  • Avocado oil or olive oil spray
Optional Dips:
  • Keto honey mustard ranch, or buffalo sauce

Method
 

Step 1: Prepare the Chicken
  1. Pat the chicken tenders dry with paper towels. In a medium bowl, whisk together the egg, heavy cream, salt, and pepper. Add the chicken tenders and let them soak for about 10 minutes while you prepare the coating.
Step 2: Make the Coating
  1. In a separate bowl, mix crushed pork rinds, almond flour, paprika, garlic powder, onion powder, and cayenne. Stir until everything’s evenly combined.
Step 3: Coat the Chicken
  1. Lift each tender from the egg mixture, letting extra liquid drip off. Roll it in the pork rind mixture until fully coated. Press gently so the coating sticks well.
Step 4: Cook in the Air Fryer (preferred method)
  1. Preheat your air fryer to 375°F (190°C).
  2. Lightly spray the basket with oil.
  3. Place tenders in a single layer (don’t overcrowd).
  4. Spray the tops lightly with oil and cook for 8–10 minutes, flipping halfway through, until golden and crispy.
Step 5: Oven-Baked Option
  1. Preheat oven to 400°F (200°C).
  2. Place a wire rack over a baking sheet and arrange the tenders on top.
  3. Bake for 18–20 minutes, flipping once, until crisp and cooked through.
Step 6: Serve and Enjoy
  1. Let them rest for 5 minutes before serving. Dip into your favorite keto-friendly sauce and enjoy that crunch!

Notes

  • Use plain pork rinds for a classic flavor, or try spicy ones if you like heat.
  • Don’t skip the resting time after cooking — it helps the crust firm up.
  • Leftovers reheat best in the air fryer for 3–4 minutes.
  • For a zero-carb version, skip the almond flour and double the pork rinds.
  • Great for meal prep — these keep well in the fridge for up to 4 days.