# Crispy Air Fryer Keto Chicken Tenders in 20 Minutes

Name: # Crispy Air Fryer Keto Chicken Tenders in 20 Minutes
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Cuisine: American
Ingredients: 1 lb chicken tenders; 1/2 cup almond flour; 1/4 cup grated parmesan cheese; 1 tsp paprika; 1 tsp garlic powder; 1/2 tsp salt; 1/4 tsp black pepper; 1 large egg; 1 tbsp olive oil

By:

Christina R. Jones

July 17, 2025

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Let me tell you about my latest keto obsession – these crazy-good air fryer keto chicken tenders! I’ve been making them at least twice a week because they’re just that perfect combo of crispy outside and juicy inside. The best part? No messy deep frying or carb-loaded breading. Just almond flour, parmesan, and some simple spices create that satisfying crunch we all crave. My husband, who’s usually skeptical about “diet food,” keeps stealing them off my plate! Whether you’re fully keto or just trying to cut carbs, these tenders will become your new go-to. Trust me, your air fryer is about to become your best friend for quick, guilt-free comfort food.

Why You’ll Love These Air Fryer Keto Chicken Tenders

Let me count the ways these crispy little miracles have saved my weeknight dinners! First off, they’re ready in under 20 minutes – that’s faster than most delivery apps can promise. The air fryer does all the heavy lifting while I kick back (or more likely, wrangle kids).

Quick and Easy Meal Solution

I know that 5pm panic when everyone’s hungry now. That’s why I adore how my air fryer cranks out perfectly cooked tenders without babysitting. Just toss them in, set the timer, and boom – dinner’s ready before the veggie side dishes finish steaming!

Crispy Without the Carbs

The magic happens when almond flour and parmesan team up – they create this insanely good golden crust that puts regular breadcrumbs to shame. My sister (who avoids gluten) nearly cried happy tears when she tried them. That satisfying crunch? Zero carb guilt!

Perfect for Meal Prep

Sunday afternoons, I make a double batch. These keep beautifully in the fridge for quick lunches – just reheat in the air fryer for 3 minutes and they’re crispier than day-old fast food. Pro tip: stash individual portions in freezer bags for instant protein when cravings strike!

Ingredients for Air Fryer Keto Chicken Tenders

Okay, let’s talk ingredients – and I mean exactly what you’ll need to make these tenders perfect. No vague “a pinch of this” nonsense here! I’ve tested this combo more times than I can count, and these measurements give that ideal crispy-to-tender ratio every single time.

1 lb chicken tenders – look for ones about 1/2 inch thick so they cook evenly
1/2 cup almond flour – superfine blend works best for smooth coating
1/4 cup grated parmesan cheese – the powdery kind from the green can, not fresh
1 tsp paprika – smoked adds depth if you’ve got it
1 tsp garlic powder – not garlic salt!
1/2 tsp salt – I use kosher
1/4 tsp black pepper – freshly cracked if possible
1 large egg – cold straight from the fridge
1 tbsp olive oil – or avocado oil spray for the basket

See how specific we’re getting? That parmesan texture matters – too chunky and your coating won’t stick right. And cold eggs help the breading adhere better. Every detail here ensures your tenders come out restaurant-worthy!

How to Make Air Fryer Keto Chicken Tenders

Alright, let’s get cooking! These air fryer keto chicken tenders couldn’t be simpler to make – just follow these steps and you’ll have crispy perfection in minutes. I’ve ruined enough batches to know exactly what works (and what doesn’t!), so trust me on these little tricks.

Step 1: Preheat and Prepare the Coating

First things first – get that air fryer heating to 375°F (190°C). While it’s warming up, grab a medium bowl and whisk together all your dry ingredients: almond flour, parmesan, paprika, garlic powder, salt, and pepper. I like to use a fork to really blend everything evenly – no one wants a bite that’s all paprika! This mixture should look like fine golden sand when it’s ready.

Step 2: Coat the Chicken Tenders

Now the fun part – get your chicken tenders prepped! Pat them dry with paper towels (this helps the coating stick better). In another bowl, beat your egg until it’s completely smooth. Here’s my trick: work with one hand for wet ingredients and one for dry to avoid “breaded fingers syndrome.” Dip each tender in the egg, let excess drip off, then roll it in your flour mixture, pressing gently to help it adhere. Lay them on a plate as you go – you’ll see them transforming already!

air fryer keto chicken tenders - detail 1

Step 3: Air Fry to Perfection

Time to cook! Lightly spray your air fryer basket with oil (trust me, this prevents sticking disasters). Arrange the tenders in a single layer – no overcrowding or they won’t crisp properly. Set the timer for 10-12 minutes total. At the 6-minute mark, pause to flip them – you should see that gorgeous golden color starting to form. They’re done when the coating is crispy and the internal temp hits 165°F (74°C). That first bite of hot, crunchy goodness? Pure keto heaven!

Pro tip: If making multiple batches, keep cooked tenders warm in a 200°F (93°C) oven while the rest cook. They’ll stay crispy while you finish up!

Tips for the Best Air Fryer Keto Chicken Tenders

After burning through countless batches (sometimes literally), I’ve nailed down the secrets to perfect air fryer keto chicken tenders every time. First – spray those beauties lightly with oil before cooking! Just a quick spritz makes the coating turn golden and crisp instead of dry. Second, flip them halfway through – I set a timer because I always forget otherwise. And here’s my weirdest tip: if your coating isn’t sticking well, try refrigerating the breaded tenders for 10 minutes before cooking. The cold helps everything set up properly. Oh, and don’t crowd the basket! Give each tender its personal space or they’ll steam instead of crisp.

Serving Suggestions for Keto Chicken Tenders

Oh, the possibilities with these crispy tenders! My absolute favorite is dunking them in a quick keto ranch – just mix sour cream with dried herbs and a splash of lemon juice. For something fancier, try a smoky chipotle mayo (it’s just mayo with a bit of adobo sauce whisked in). Need sides? A crisp cucumber salad or roasted Brussels sprouts make perfect companions. My kids love them wrapped in lettuce leaves with avocado slices – instant keto chicken tacos!

Storing and Reheating Leftovers

Here’s the beautiful truth – these air fryer keto chicken tenders taste just as amazing the next day! Store cooled leftovers in an airtight container in the fridge for up to 3 days. For longer keeping, freeze them flat on a baking sheet before transferring to freezer bags (they’ll last 2 months this way). When reheating, skip the microwave – toss them back in the air fryer at 350°F (175°C) for 3-4 minutes to revive that signature crispiness. They’ll come out hot and crunchy like fresh-made!

FAQ About Air Fryer Keto Chicken Tenders

I get questions about these tenders all the time – here are the answers to everything you might be wondering!

Can I use coconut flour instead of almond flour?

Oh boy, I learned this the hard way! Coconut flour soaks up way more moisture, so if you must use it, cut the amount in half and add an extra egg. But honestly? The texture ends up more crumbly – almond flour gives that perfect crispness coconut flour can’t match.

Why do my tenders stick to the air fryer basket?

Been there! Two solutions: first, spray your basket really well with oil (I use a mister). Second, wait a full minute after cooking before trying to move them – that initial crisp sets up and prevents tearing. If they still stick, your basket might need a quick scrub – built-up residue causes problems.

Can I make these with chicken fillets?

Absolutely! Just slice fillets into 1/2-inch strips first. They might need an extra minute or two in the air fryer – check with a meat thermometer for 165°F (74°C) inside. The coating works just as beautifully on breast meat!

What’s the best keto dipping sauce?

My current obsession is mixing mayo with a squeeze of lime and chopped cilantro – instant creamy goodness! For something simple, sugar-free ketchup works surprisingly well. Or try blending avocado with Greek yogurt and garlic powder for a cool, creamy option.

How do I know when they’re done cooking?

The coating should be deep golden brown – no pale spots! But the real test? Slide a thermometer into the thickest part – 165°F (74°C) means they’re perfectly safe to eat. They’ll also feel firm when pressed, not squishy.

Nutritional Information

Now, I’m no nutritionist, but here’s the scoop on why these air fryer keto chicken tenders make me feel so good about my meals! With all that high-quality protein from the chicken and healthy fats from almond flour and olive oil, they keep me full for hours. Just remember – nutrition can vary based on your specific ingredients and brands (especially with parmesan – some have more fillers than others). That being said, you’re looking at a beautifully balanced low-carb option that won’t spike your blood sugar like traditional fried chicken tenders. Happy, guilt-free crunching!

Ready to Try This Recipe?

I can’t wait for you to experience these crispy keto wonders for yourself! When you make them (because you totally should), snap a pic of that golden perfection – I’d love to see your masterpiece. My kitchen’s always open for recipe swaps and air fryer adventures – happy crunching, friends!