Keto air fryer chicken tenders
June 29, 2026 · 1 min read
Breaded chicken tenders are off the menu on keto only because of the breadcrumbs — and almond flour with parmesan replaces them perfectly. The air fryer crisps the coating golden with just a spritz of oil, no deep-frying and no soggy oven tray, and a serving lands around 3g net carbs. They're a kid-friendly dinner and a great cold lunch.
Two things make them crisp: a light oil spray on the coating, and a single uncrowded layer so the hot air can circulate.
Ingredients
- 1.5 lb chicken tenders (or breasts cut into strips)
- 1 cup almond flour
- 1/2 cup grated Parmesan
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 2 eggs, beaten
- Salt and pepper
- Avocado oil spray
- Ranch or sugar-free dip, to serve
Steps
- Mix the almond flour, Parmesan, paprika, garlic powder, salt, and pepper on a plate.
- Pat the chicken dry. Dip each tender in the beaten egg, then press into the almond mixture to coat all over.
- Arrange in a single layer in the air fryer basket (work in batches — don't crowd them) and spray the tops lightly with oil.
- Air fry at 400°F (200°C) for 6 minutes, flip and spray again, then 5–6 minutes more until golden and cooked through (165°F).
- Rest a minute and serve with ranch or a sugar-free dip.
Notes and swaps
Crushed pork rinds can replace some or all of the almond flour for an extra-crunchy, nut-free coat. Spraying with oil is what browns the almond crust — a dry coating stays pale. Don't crowd the basket; cook in batches if you need to. Serve with ranch, a sugar-free honey-mustard, or buffalo sauce, and a side like Brussels sprouts from the same air fryer.
The macros here are an estimate. Tell Copper Keto Companion "almond-flour chicken tenders with ranch" and it works out the net carbs on the portion you actually plate.