These chicken tenders swap the usual flour coating for almond flour and grated Parmesan, which keeps the carbohydrates at 4 grams per serving according to the card. A pound of chicken breast is cut into strips, dipped in egg, pressed into the crumb, and fried in olive oil for 4 to 5 minutes a side. The recipe serves 4 and takes 20 minutes.
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Almond flour and Parmesan brown quickly and hold a crunchy crust. The coating needs to stick well, so the pressing step matters.
What Goes Into the Coating
- Chicken breast (1 pound): cut into strips about 1 inch wide so they cook evenly and fast. Chicken thighs are a juicier option.
- Almond flour (1 cup) and grated Parmesan (1/2 cup): the crumb. The Parmesan adds flavor and helps the crust crisp.
- Seasoning: 2 teaspoons each of garlic powder and onion powder, 1 teaspoon of paprika, and 1/2 teaspoon each of salt and black pepper.
- Eggs (2 large) and water (1 tablespoon): whisked until smooth. The egg is the binder that holds the crumb on.
- Olive oil (1/4 cup): for frying.
Optional additions: crushed pork rinds mixed into the coating for extra crunch, or cayenne pepper or chili powder in the seasoning for heat.
Getting the Crust Right
Mix the almond flour, Parmesan and seasoning in one shallow bowl and whisk the eggs and water in another. Dip each strip in the egg and let the excess drip off, then coat it in the crumb and press so it sticks.
Heat the oil in a large skillet over medium heat until it shimmers. To test, drop in a small piece of the coating; if it sizzles right away, the oil is ready. Lay the tenders in a single layer and do not crowd the pan, because crowding makes them steam instead of crisp. Cook 4 to 5 minutes per side, until golden brown.
The chicken is done at an internal temperature of 165°F. A meat thermometer is more reliable than cutting into one. Move the tenders to a paper towel-lined plate to drain.
Ways to Change It
- Baked: bake at 400°F (200°C) on a parchment-lined baking sheet for about 20 to 25 minutes, flipping halfway. This uses less oil and still gives a crisp coating.
- Herbs and zest: add oregano and basil to the coating, or a little lemon zest.
- Other flours: coconut flour or a blend of coconut and almond flour. The texture and flavor shift slightly.
- Heat: cayenne or chili powder in the coating, or hot sauce in the egg wash.
Dips and Sides
Homemade ranch, sugar-free barbecue sauce, spicy mustard or a creamy avocado dip all work for dipping. For sides, zucchini fries coated in almond flour and baked until golden, cauliflower rice sautéed in garlic and olive oil, or a green salad of mixed greens, cherry tomatoes and cucumbers with olive oil dressing. Sparkling water with lemon goes alongside.
Nutrition per Serving
Each serving has about 350 calories, 22 grams of fat (4 grams saturated), 4 grams of carbohydrates, 1 gram of fiber, 0 grams of sugar, 30 grams of protein and 500 milligrams of sodium.
FAQ
Can I bake these instead of frying?
Yes. Bake at 400°F (200°C) on a parchment-lined baking sheet for about 20 to 25 minutes, flipping halfway. You use less oil and the coating stays crisp.
How long do leftovers keep?
Cool them completely, then store them in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to bring the crunch back.
Can I use other types of flour?
Coconut flour or a mix of coconut and almond flour will work. Expect small changes in texture and flavor.
How can you make them spicier?
Mix cayenne pepper or chili powder into the coating, add hot sauce to the egg wash, or serve with a spicy dipping sauce.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Crispy Keto Chicken Tenders: A Crunchy Delight Awaits!
Ingredients
Instructions
In a shallow bowl, combine almond flour, Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well.
In another bowl, whisk together the eggs and water until well combined.
Dip each chicken strip into the egg mixture, allowing excess to drip off, then coat thoroughly in the almond flour mixture. Press the coating onto the chicken to ensure it sticks.
Heat olive oil in a large skillet over medium heat. Once hot, add the coated chicken tenders in a single layer, being careful not to overcrowd the pan.
Cook for 4-5 minutes on each side, or until golden brown and cooked through. Use a meat thermometer to ensure the internal temperature reaches 165°F.
Remove the chicken tenders from the skillet and place them on a paper towel-lined plate to absorb excess oil.
Notes
For extra crunch, consider adding crushed pork rinds to the coating mixture.
For a spicy kick, add cayenne pepper or chili powder to the seasoning blend.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 350 calories |
| Sugar Content | 0g |
| Sodium Content | 500mg |
| Fat Content | 22g |
| Saturated Fat Content | 4g |
| Unsaturated Fat Content | 18g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 4g |
| Fiber Content | 1g |
| Protein Content | 30g |
| Cholesterol Content | 200mg |