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prep time
25 min
cook time
20 min
ready time
45 min
Ultimate Keto Air Fryer Chicken Tenders
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
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Chicken Breast Boneless Skinless Raw
1 pound
Coarse Kosher Salt by Morton
¼ tsp
Raw Egg
1 large
Almond Milk
½ cup
Coarse Kosher Salt by Morton
¼ tsp
Coconut Flour
⅓ cup
Coarse Kosher Salt by Morton
¼ tsp
Black Pepper
¼ teaspoon
Garlic Powder
⅛ teaspoon
Onion Powder
⅛ teaspoon
Almond Flour
⅔ cup
Coarse Kosher Salt by Morton
¼ tsp
Black Pepper
¼ teaspoon
Garlic Powder
⅛ teaspoon
Onion Powder
⅛ teaspoon
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 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 3
Dip chicken into egg wash and then into the coconut flour mixture.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 5
Dredge in almond flour mixture and make sure it is evenly coated on all sides.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 7
Repeat this 1-2 more times until chicken tenders are cooked through and golden, brown and delicious.
Comments
AwesomeArugula313999 2 years ago
Pretty bland. Need more seasonings. Will be dipping in ranch.
FabulousMacadamia606811 2 years ago
Very bland and boring. I love the ingredients but didn’t like this.
IneffableRadish506645 3 years ago
Taste decent but portion is very small even 2 servings is 3 strips not even large strips
Jules1200# 3 years ago
Can you use something other than almond milk ?
OutstandingKale750678 3 years ago
The ingredients are showing multiple times. Can this be corrected?
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 3 years ago
Could I use olive oil instead
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 4 years ago
Yummy!!!!!
recipewriter 4 years ago
They're so good!