Ultimate Keto Air Fryer Chicken Tenders

#1 Low Carb & Keto Diet App Since 2010

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  • prep time

    prep time

    25 min

  • cook time

    cook time

    20 min

  • ready time

    ready time

    45 min

Ultimate Keto Air Fryer Chicken Tenders

7 ratings

These air fried Keto chicken tenders are golden, brown, and delicious without the use of any batter made with wheat flour. The strips are coated in egg and coconut flour to absorb moisture and this layer acts as a glue to adhere to the final coating onto the meat. They are then dipped into a garlic and onion seasoned almond meal and then baked to golden perfection in the air fryer. These are quick, easy, and kid-friendly too.

Are fried chicken strips Keto?

Fried chicken tenders are typically not Keto because they are coated with a wheat-based flour. However, these Keto friendly chicken tenders are made with coconut and almond flour which will lead to hardly any spikes to insulin levels.

How long should you cook chicken tenders in an air fryer?

These chicken tenders should take 15-20 minutes in an air fryer or until golden, brown, delicious, and cooked through.

Why should I coat the chicken using two kinds of flours?

The chicken strips are dipped in egg and then coconut flour. This combination will help to bind the breading to the meat since coconut flour helps to absorb any extra moisture from the chicken. The almond flour is used as a final coating for texture and browning.

  • Net Carbs

    2.7 g

  • Fiber

    3.7 g

  • Total Carbs

    6.5 g

  • Protein

    6.5 g

  • Fats

    20.6 g

232 cals

Ultimate Keto Air Fryer Chicken Tenders

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Chicken Breast Boneless Skinless Raw

    Chicken Breast Boneless Skinless Raw

    1 pound

  • Coarse Kosher Salt by Morton

    Coarse Kosher Salt by Morton

    ¼ tsp

  • Raw Egg

    Raw Egg

    1 large

  • Almond Milk

    Almond Milk

    ½ cup

  • Coarse Kosher Salt by Morton

    Coarse Kosher Salt by Morton

    ¼ tsp

  • Coconut Flour

    Coconut Flour

    ⅓ cup

  • Coarse Kosher Salt by Morton

    Coarse Kosher Salt by Morton

    ¼ tsp

  • Black Pepper

    Black Pepper

    ¼ teaspoon

  • Garlic Powder

    Garlic Powder

    ⅛ teaspoon

  • Onion Powder

    Onion Powder

    ⅛ teaspoon

  • Almond Flour

    Almond Flour

    ⅔ cup

  • Coarse Kosher Salt by Morton

    Coarse Kosher Salt by Morton

    ¼ tsp

  • Black Pepper

    Black Pepper

    ¼ teaspoon

  • Garlic Powder

    Garlic Powder

    ⅛ teaspoon

  • Onion Powder

    Onion Powder

    ⅛ teaspoon

  • Avocado Oil

    Avocado Oil

    ⅓ cup

Recipe Steps

steps 7

45 min

  • Step 1

    Cut each chicken breast into 3 long strips. Sprinkle with ¼ tsp kosher salt. Make egg wash by combining egg, milk and 1 tsp kosher salt.
    Step 1
  • Step 2

    Combine coconut flour, ¼ tsp salt, ¼ tsp pepper and ⅛ tsp each of garlic and onion powder. Also, combine the almond flour, ½ tsp salt, ½ tsp pepper and ¼ tsp each of garlic and onion powder.
    Step 2
  • Step 3

    Dip chicken into egg wash and then into the coconut flour mixture.
    Step 3
  • Step 4

    Place chicken coated in coconut flour and egg into a ziploc bag. Massage well and slightly beat to tenderize it and incorporate the ingredients on the meat. This will help the final coating stick the best..
    Step 4
  • Step 5

    Dredge in almond flour mixture and make sure it is evenly coated on all sides.
    Step 5
  • Step 6

    Then place chicken in air fryer basket and brush the tops with avocado oil. Set in air fryer at 400 F for 5 minutes. Flip, coat with avocado oil again, repeat cooking at 400 F for 5 minutes.
    Step 6
  • Step 7

    Repeat this 1-2 more times until chicken tenders are cooked through and golden, brown and delicious.
    Step 7

Comments 10

  • AwesomeArugula313999

    AwesomeArugula313999 2 years ago

    Pretty bland. Need more seasonings. Will be dipping in ranch.

    • FabulousMacadamia606811

      FabulousMacadamia606811 2 years ago

      Very bland and boring. I love the ingredients but didn’t like this.

      • IneffableRadish506645

        IneffableRadish506645 2 years ago

        Taste decent but portion is very small even 2 servings is 3 strips not even large strips

        • Jules1200#

          Jules1200# 3 years ago

          Can you use something other than almond milk ?

          • OutstandingKale750678

            OutstandingKale750678 3 years ago

            The ingredients are showing multiple times. Can this be corrected?

            • StupendousArugula861784

              StupendousArugula861784 3 years ago

              That’s on purpose because you make two separate flour mixtures. One with coconut flour and or with almond flour. Read the recipe instructions.

          • Anonymous

            Anonymous 3 years ago

            Could I use olive oil instead

            • Linda Dee

              Linda Dee 4 years ago

              Could I adapt this receipe for fish? I can't seem to find a recipe for air fryer fish..?

              • Momofdag

                Momofdag 4 years ago

                Yummy!!!!!

                • recipewriter

                  recipewriter 4 years ago

                  They're so good!