Description
These keto-friendly chicken tenders are crispy on the outside and tender on the inside, made with almond flour and parmesan cheese. They are baked, not fried, making them a healthy, low-carb weeknight dinner that kids love.
Ingredients
Scale
- 1.5 lbs chicken tenders
- 1 large egg, beaten
- 1 cup super-fine almond flour
- 1/2 cup freshly grated Parmigiano-Reggiano cheese
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon paprika (optional)
- Salt and black pepper to taste
- 2 tablespoons avocado oil or olive oil
Instructions
- Preheat oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper.
- Pat chicken tenders dry with paper towels to remove moisture.
- Season chicken tenders generously with salt and pepper.
- Set up a breading station with three shallow bowls: one with beaten egg, one with almond flour mixed with parmesan, garlic powder, onion powder, oregano, salt, pepper, and paprika.
- Dip each chicken tender into the egg mixture, letting excess drip off.
- Press the tender firmly into the almond flour mixture to coat evenly, ensuring the crust adheres well.
- Place coated tenders on the prepared baking sheet (or wire rack) in a single layer, ensuring they are not touching.
- Lightly spray tops with avocado oil for extra crispiness.
- Bake for 15-18 minutes, flipping halfway through if not using a wire rack, until internal temperature reaches 165°F and coating is golden brown.
- Let rest for 2-3 minutes before serving.
Notes
Ensure chicken is completely dry before coating to maximize crispiness. Use freshly grated parmesan rather than pre-grated to avoid anti-caking agents that prevent crisping. Do not overcrowd the pan; bake in batches if necessary. For air fryer instructions, cook at 375°F for 10-12 minutes, flipping halfway.
- Prep Time: 12 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 4 tenders per servin
- Calories: 320
- Sugar: 1
- Sodium: 450
- Fat: 22
- Carbohydrates: 4
- Fiber: 2
- Protein: 28
Keywords: keto, low carb, chicken tenders, parmesan, almond flour, healthy dinner, weeknight meals, gluten-free, baked chicken