Description

These keto-friendly chicken tenders feature a crispy, golden parmesan and almond flour crust that mimics traditional breadcrumbs without the carbs. They are quick to make, flavorful, and perfect for low-carb diets.

Ingredients

Scale

1.5 lbs boneless, skinless chicken breasts, cut into 1-inch strips
Sea salt and black pepper, to taste
1 cup freshly grated parmesan cheese
1/2 cup fine, blanched almond flour
1 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon dried parsley
1/2 teaspoon smoked paprika
1/4 teaspoon red pepper flakes
2 large eggs, beaten
2 tablespoons mayonnaise
2–3 tablespoons avocado oil or olive oil

Instructions

Pat chicken strips dry with paper towels and season generously with salt and pepper.
In a shallow bowl, whisk together grated parmesan, almond flour, garlic powder, onion powder, parsley, smoked paprika, and red pepper flakes.
In another shallow bowl, whisk eggs with mayonnaise and a pinch of salt.
Dip each chicken strip into the egg wash, letting excess drip off, then press firmly into the parmesan mixture to coat both sides.
Heat oil in a large skillet over medium-high heat until hot but not smoking.
Add tenders in a single layer (do not overcrowd) and cook for 4-5 minutes until golden brown and crispy.
Flip and cook for another 3-4 minutes until internal temperature reaches 165°F.
Transfer cooked tenders to a cooling rack and let rest for 2-3 minutes before serving.

Notes

Grate your own parmesan cheese to ensure the crust sticks properly; pre-grated cheese contains anti-caking agents. Do not skip the mayonnaise in the egg wash as it helps the coating adhere and keeps the chicken moist. For baking, place coated tenders on a wire rack over a baking sheet, spray with oil, and bake at 400°F for 15-18 minutes, flipping halfway. Avoid microwaving leftovers as it makes the crust soggy; reheat in an oven or air fryer at 375°F.

Prep Time: 12 minutes
Cook Time: 12 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 4 tenders per servin
Calories: 320
Sugar: 1
Sodium: 450
Fat: 18
Saturated Fat: 7
Carbohydrates: 3
Fiber: 1
Protein: 35

Keywords: keto, low carb, chicken tenders, parmesan crust, almond flour, gluten-free, crispy chicken, healthy dinner, quick meals