Introduction
Are you searching for a delicious and healthy way to enjoy chicken tenders without the carbs? Look no further! This air fryer keto chicken tenders recipe is the perfect solution for those following a ketogenic diet. With its crispy exterior and juicy interior, these tenders are bound to become a family favorite. The air fryer ensures that you achieve that coveted crunch without the excess oil, making them a healthier alternative to traditional fried chicken.
Not only are these chicken tenders easy to prepare, but they also require minimal ingredients. You can whip them up in no time, making them an ideal choice for busy weeknights or meal prep. Whether you serve them with a side of vegetables or a low-carb dipping sauce, you’ll love how satisfying they are.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes
Servings: 4
Ingredients
- 1 pound chicken tenders
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs
- Cooking spray (olive oil or avocado oil)
Instructions
- Preheat your air fryer to 400°F (200°C) for about 5 minutes.
- In a shallow bowl, combine the almond flour, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well to create the breading mixture.
- In another bowl, beat the eggs until well combined.
- Dip each chicken tender into the egg mixture, allowing any excess to drip off.
- Next, coat the chicken tender in the almond flour mixture, pressing lightly to ensure it sticks.
- Place the coated chicken tenders in the air fryer basket in a single layer, making sure they do not overlap.
- Lightly spray the chicken tenders with cooking spray to enhance crispiness.
- Cook the chicken tenders in the air fryer for 10-12 minutes, flipping halfway through, until they are golden brown and cooked through.
- Check that the internal temperature of the chicken reaches at least 165°F (75°C).
- Once done, remove the tenders from the air fryer and let them cool for a few minutes before serving.
- Enjoy your crispy air fryer keto chicken tenders with your favorite low-carb dipping sauce!
Why Choose Air Fryer Keto Chicken Tenders?
The air fryer is a game-changer for anyone looking to enjoy fried foods without the guilt. Traditional frying can add unnecessary calories and unhealthy fats, but air frying allows you to achieve that same crispy texture using significantly less oil. This means you can indulge in your favorite comfort foods while sticking to your dietary goals.
Keto diets focus on low-carb and high-fat meals, making these chicken tenders an excellent choice. With almond flour and Parmesan cheese as the breading, you get a delicious crunch without the carbs found in regular breadcrumbs. These tenders are also gluten-free, making them suitable for those with gluten sensitivities.
Perfect Pairings
While these air fryer keto chicken tenders are fantastic on their own, pairing them with the right sides can elevate your meal. Here are some delicious options to consider:
Low-Carb Dipping Sauces
1. **Ranch Dressing**: A classic choice, ranch dressing complements the flavors of the chicken tenders perfectly. Opt for a homemade version or a store-bought one that fits your dietary needs.
2. **Buffalo Sauce**: For those who enjoy a bit of heat, buffalo sauce adds a spicy kick to the tenders. It’s easy to make by mixing hot sauce with melted butter.
3. **Honey Mustard**: This sweet and tangy sauce pairs wonderfully with the crispy chicken, providing a burst of flavor that contrasts nicely with the savory breading.
Vegetable Sides
Serve your chicken tenders with a side of roasted vegetables or a fresh salad. Grilled asparagus, zucchini, or cauliflower rice are excellent low-carb options that will round out your meal beautifully.
Storing and Reheating
If you have leftovers (which is unlikely because they’re so tasty), storing them properly is essential for maintaining their crispiness. Place the chicken tenders in an airtight container and refrigerate for up to three days. When you’re ready to enjoy them again, reheat in the air fryer for about 5 minutes at 350°F (175°C) to restore their crunch.
Frequently Asked Questions
Can I use chicken breasts instead of tenders?
Absolutely! You can cut boneless, skinless chicken breasts into strips to create your own chicken tenders. Just ensure they are evenly sized for even cooking.
Is almond flour the only option for breading?
While almond flour is a popular choice for keto recipes, you can also use coconut flour or crushed pork rinds as alternatives, depending on your taste preferences.
Can I freeze the chicken tenders?
Yes, you can freeze the uncooked breaded chicken tenders. Simply place them in a single layer on a baking sheet and freeze until solid. Transfer to a freezer-safe bag, and they will last for up to three months. Cook from frozen, adding a few extra minutes to the cooking time.
What can I serve with chicken tenders for a complete meal?
For a complete meal, consider serving your chicken tenders with a side salad, steamed vegetables, or cauliflower mash. These options will keep your meal low-carb while adding nutrients and flavors.
Conclusion
This air fryer keto chicken tenders recipe is a must-try for anyone on a low-carb diet or simply looking for a healthier alternative to traditional fried chicken. With its simple preparation and delicious results, it’s perfect for family dinners, meal prepping, or even a snack. So grab your air fryer and get ready to enjoy these crispy, flavorful tenders that everyone will love! Don’t forget to share your creations and let us know how you enjoyed this recipe!
