Crispy Keto Chicken Tenders with Almond Flour Breading
The ultimate crispy keto chicken tenders recipe that actually works.
This foolproof almond flour coating delivers restaurant-quality crunch without the carbs.
No more soggy disappointments or bland keto chicken disasters.
KEY INFO
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
- Servings: 4
- Difficulty level: Easy
- Dietary tags: Keto, Paleo, Low-Carb, Gluten-Free, Dairy-Free option
EQUIPMENT NEEDED
- Baking sheet or air fryer basket
- Parchment paper (for oven method)
- 2 mixing bowls for dredging station
- Tongs for flipping
- Measuring cups and spoons
Simple alternatives:
- Wire cooling rack (place on baking sheet for extra crispiness)
- Shallow plates instead of bowls
- Food processor to make your own almond flour from whole almonds
INGREDIENTS
For the chicken:
- 1 lb (450g) chicken tenders or chicken breast cut into strips
- 1 large egg
- 2 tablespoons mayonnaise (secret for extra juiciness)
For the coating:
- 3/4 cup (75g) almond flour
- 1/2 cup (50g) grated Parmesan cheese (omit for dairy-free)
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne pepper (adjust to taste)
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
For serving:
- Avocado oil spray
- Lemon wedges
- Sugar-free ranch or spicy mayo
METHOD
- Preheat your oven to 425°F (220°C) or air fryer to 400°F (200°C).
- Line baking sheet with parchment paper and spray lightly with oil.
- Pat chicken completely dry with paper towels. This step is crucial for crispy coating.
- Set up your dredging station in two shallow bowls:
- Bowl 1: Whisk egg and mayonnaise together
- Bowl 2: Mix almond flour, Parmesan, and all spices
- Dredge each chicken tender by dipping in egg mixture first, letting excess drip off.
- Press firmly into almond flour mixture, coating completely on all sides. Really press that coating on – this prevents it falling off during cooking.
- Place coated tenders on prepared baking sheet, leaving space between each piece.
- Spray tops generously with oil – this creates the golden crispy crust.
- Bake for 12 minutes, then flip and bake 8-10 minutes more until internal temperature reaches 165°F (74°C).
- Air fryer method: Cook 8 minutes, flip, cook 6-8 minutes more.
- Rest for 2 minutes before serving to let juices redistribute.
CRUCIAL TIPS
- Don’t skip the mayo – it keeps chicken incredibly moist under that crispy coating
- Press coating firmly – loose breading equals patchy results
- Use parchment paper – prevents sticking and makes cleanup easier
- Don’t overcrowd – gives you soggy tenders instead of crispy ones
- Flip only once – too much handling makes coating fall off
STORAGE & VARIATIONS
Storage:
- Refrigerate up to 3 days in airtight container
- Freeze up to 2 months between parchment layers
- Reheat in oven at 375°F (190°C) for 8-10 minutes for best crispiness
Scaling up:
- Recipe doubles perfectly – just use multiple baking sheets
- Great for meal prep – bread all tenders and refrigerate before cooking
Common mistakes to avoid:
- Wet chicken = soggy coating
- No oil spray = pale, soft crust
- Overcooking = dry, tough meat
- Crowded pan = steamed instead of crispy
Flavor variations:
- Spicy: Add extra cayenne and chili flakes
- Italian: Use dried oregano and basil instead of paprika
- Cajun: Swap in Cajun seasoning blend
- Dairy-free: Skip Parmesan, add extra almond flour
- Ranch: Mix ranch seasoning powder into coating
I’ve made these tenders hundreds of times, and the secret really is that mayo-egg mixture.
It creates an invisible barrier that keeps the chicken juicy while the almond flour gets perfectly golden.
My kids actually prefer these to regular breaded chicken now.
The nutty flavor from the almond flour adds something special that wheat flour just can’t match.
When friends ask how I get keto chicken so crispy, I always tell them the same thing – press that coating on like your life depends on it, and don’t be shy with the oil spray.
Those two steps separate the soggy disasters from the crispy victories.
