Crispy Keto Chicken Tenders – Easy, Satisfying, and Low-Carb

These chicken tenders bring the crunch you crave without the carb-heavy coating. They’re juicy inside, crisp outside, and simple enough for a weeknight dinner. You don’t need fancy ingredients or deep frying—just a few pantry staples and a hot oven or air fryer.

Serve them with your favorite low-carb dip, a quick salad, or some roasted veggies. If you miss classic chicken strips, this recipe will hit the spot.

Why This Recipe Works

• Almond flour + crushed pork rinds = real crunch. This combo mimics the texture of breadcrumbs while keeping things low-carb.
• Seasoned layers add flavor. We season both the dry mix and the egg wash so the taste goes all the way through, not just on the surface.
• High heat, short time. Cooking at a higher temperature locks in moisture and keeps the crust crisp.
• No deep frying needed. An oven or air fryer delivers a crispy exterior without the mess or extra oil.
• Kid-friendly and meal-prep friendly. The tenders reheat well and make great leftovers for salads or wraps (low-carb tortillas, lettuce wraps, or bowls).

Ingredients

• 1.5 pounds chicken tenders (or chicken breasts cut into strips)
• 2 large eggs
• 1 tablespoon heavy cream or unsweetened almond milk
• 1 cup finely crushed pork rinds (plain)
• 1/2 cup blanched almond flour
• 1/3 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika (or sweet paprika)
• 1/2 teaspoon dried oregano
• 1/2 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1–2 tablespoons avocado oil or olive oil (for brushing or spraying)
• Lemon wedges, for serving (optional)
• Low-carb dipping sauce (sugar-free ranch, chipotle mayo, or mustard)

Step-by-Step Instructions

1. Prep the chicken. Pat the chicken tenders dry with paper towels. If using breasts, slice into even strips so they cook at the same rate.
2. Preheat your cooker. For the oven, set to 425°F (220°C).

   Line a baking sheet with parchment and set a wire rack on top if you have one. For the air fryer, preheat to 390°F (200°C).

3. Set up dipping stations. In one shallow bowl, whisk the eggs with the heavy cream and a pinch of salt. In a second bowl, mix crushed pork rinds, almond flour, Parmesan, garlic powder, onion powder, paprika, oregano, 1/2 teaspoon salt, and pepper.
4. Coat the chicken. Dip each tender in the egg wash, let the excess drip off, then press into the crumb mixture, coating all sides.

   Press gently so it sticks.

5. Arrange for cooking. Place coated tenders on the rack-lined baking sheet or in a single layer in the air fryer basket. Don’t crowd them.
6. Add a little fat. Lightly brush or spray the tops with avocado or olive oil. This boosts browning and crunch.
7. Bake or air fry. Oven: cook 15–18 minutes, flipping once at the halfway mark, until golden and the internal temperature hits 165°F (74°C).

   Air fryer: cook 10–12 minutes, flipping at 6 minutes, until crisp and cooked through.

8. Rest briefly. Let the tenders rest 3 minutes to keep juices in. Sprinkle with a pinch of salt and a squeeze of lemon if you like.
9. Serve. Pair with a simple salad, roasted broccoli, or cauliflower mash, plus a low-carb dip.

Keeping It Fresh

• Fridge: Store leftovers in an airtight container for up to 4 days. Keep a paper towel under the lid to absorb moisture and preserve crunch.
• Reheat: Air fryer at 360°F for 4–6 minutes, or oven at 375°F for 8–10 minutes.

  Avoid the microwave if you want crispiness.

• Freezer: Freeze cooked tenders on a sheet pan until solid, then move to a freezer bag for up to 2 months. Reheat from frozen in an air fryer or oven.
• Meal prep tip: Bread the tenders ahead and refrigerate uncooked for up to 24 hours. Cook right before serving.

Why This is Good for You

• Low-carb, high satisfaction. The coating keeps net carbs low while delivering the crunch you expect from a classic tender.
• Quality protein. Chicken provides a lean source of protein that supports muscle repair and keeps you full.
• Healthy fats. Almond flour, Parmesan, and avocado oil offer fats that support satiety and flavor without spiking blood sugar.
• No refined breadcrumbs. Skipping wheat-based crumbs reduces carbs and can be easier on digestion for many people.

Pitfalls to Watch Out For

• Too coarse crumbs. If the pork rinds aren’t crushed finely, the coating may fall off.

  Pulse them to a breadcrumb-like texture.

• Soggy bottoms. Cook on a wire rack or flip halfway to prevent steam from softening the underside.
• Skipping the oil spray. A little oil equals better browning and crunch. Don’t skip it.
• Uneven sizes. If some strips are thicker, they’ll cook slower. Keep pieces similar in size for even results.
• Undersalting. Pork rinds and Parmesan can be salty, but the chicken still needs seasoning.

  Taste the crumb mix and adjust.

Variations You Can Try

• Spicy buffalo. Toss cooked tenders in a mix of melted butter and hot sauce. Serve with celery and ranch.
• Coconut crust. Swap half the pork rinds for unsweetened shredded coconut for a subtle sweetness and extra crunch.
• Italian-style. Add extra oregano, basil, and a touch of fennel seed to the crumb mix. Serve with a sugar-free marinara for dipping.
• Lemon pepper. Add lemon zest and extra black pepper to the coating.

  Finish with a squeeze of fresh lemon.

• Herb and mustard. Whisk a teaspoon of Dijon into the egg wash and add chopped parsley to the crumbs.
• Dairy-free. Omit Parmesan and use more almond flour and pork rinds. Taste for salt and adjust.

FAQ

Can I make these without pork rinds?

Yes. Use all almond flour with extra Parmesan for texture, or try finely ground sunflower seed meal.

The result will be slightly less crunchy but still tasty.

Are these gluten-free?

They are naturally gluten-free as written, assuming your ingredients (like pork rinds and spices) are certified gluten-free and free from cross-contamination.

What dipping sauces are keto-friendly?

Try sugar-free ranch, chipotle mayo, garlic aioli, or a mustard-mayo blend. Check labels for added sugars, or make your own with mayo, lemon juice, spices, and a pinch of sweetener if needed.

Can I pan-fry these instead?

You can. Use a nonstick skillet with 2–3 tablespoons of avocado oil over medium heat.

Cook 3–4 minutes per side until golden and 165°F inside. Work in batches and avoid overcrowding.

How do I keep the coating from falling off?

Pat the chicken dry, press the crumbs firmly, and let coated tenders rest 5 minutes before cooking. Flipping just once also helps the crust set.

What’s the best way to crush pork rinds?

Place them in a zip-top bag and crush with a rolling pin, or pulse in a food processor.

Aim for a fine crumb with a few small bits for texture.

Can I use chicken thighs?

Yes. Slice boneless, skinless thighs into strips. They stay very juicy, but may need an extra minute or two to reach 165°F.

Final Thoughts

Crispy Keto Chicken Tenders bring classic comfort with smart, low-carb swaps.

The crust delivers real crunch, the seasoning is bold, and the method is simple enough for any night. Keep a batch in the fridge for quick lunches, toss them on a salad, or pair them with your favorite dip. Once you try this approach, you won’t miss the breadcrumbs—or the takeout.