Crispy Keto Chicken Tenders with Irresistible Almond Flour Breading

Introduction

Ever wondered how to enjoy the classic crunch of chicken tenders while sticking to a low-carb lifestyle? Many keto enthusiasts face the challenge of replicating that satisfying crispy texture without resorting to carb-loaded breadcrumbs. The secret lies in mastering crispy keto chicken tenders with irresistible almond flour breading. This recipe shines as a perfect blend of flavor, texture, and keto-friendly ingredients—guaranteed to satisfy cravings and keep you on track.

Contrary to popular belief, achieving that mouthwatering crunch on a ketogenic diet isn’t complicated or bland. With the right breading and cooking technique, you can indulge in a guilt-free version that rivals traditional chicken tenders. Let’s dive into this culinary delight and discover how to make every bite count.

Ingredients List

To create these crispy keto chicken tenders with almond flour breading, you’ll need the following ingredients:

– 1 pound chicken tenderloins or boneless chicken breasts, cut into strips
– 1 cup almond flour (finely ground works best for crispiness)
– ½ cup grated Parmesan cheese (optional, adds extra flavor and helps with browning)
– 1 teaspoon garlic powder
– 1 teaspoon smoked paprika
– 1 teaspoon onion powder
– ½ teaspoon salt
– ¼ teaspoon black pepper
– 2 large eggs
– 2 tablespoons unsweetened almond milk (or water for dairy-free option)
– Coconut oil or avocado oil, for frying

Substitutions and Dietary Alternatives

– Almond flour: Can swap for crushed pork rinds if you prefer an even lower carb option or different texture.
– Parmesan cheese: Omit or replace with nutritional yeast for a dairy-free, umami boost.
– Almond milk: Use any unsweetened plant milk, such as coconut milk or cashew milk.
– Oils: Olive oil can be used for baking, but avocado or coconut oil are preferred for frying due to higher smoke points.

Timing

– Prep time: 15 minutes – including seasoning and breading the chicken strips.
– Cook time: 10–12 minutes – frying to golden perfection with a crisp exterior and juicy interior.
– Total time: Approximately 25–30 minutes from start to finish.

While cooking, you’ll notice the enticing aroma of toasted almond and paprika filling your kitchen, hinting at the delicious experience awaiting your palate.

Step-by-Step Instructions

Step 1: Prepare the Chicken and Seasoning

Start by trimming excess fat or connective tissue from the chicken tenderloins. Pat dry with paper towels to ensure the breading adheres properly.

_In a shallow bowl, combine almond flour, Parmesan cheese, garlic powder, smoked paprika, onion powder, salt, and black pepper._ This seasoning mix is what gives the breading its irresistible flavor punch.

Chef’s tip: Mix the dry ingredients thoroughly to ensure each tender is evenly coated.

Step 2: Create the Egg Wash

In another bowl, whisk together the eggs and almond milk until well combined. This acts as the glue that holds the almond flour breading on the chicken.

Step 3: Bread the Chicken

Dip each chicken strip first into the egg wash, allowing any excess to drip off. Then press it firmly into the almond flour mixture, making sure every side is adequately coated.

_Rest the breaded tenders on a wire rack for 5 minutes to help the coating set._

Step 4: Frying to Perfection

Heat about ¼ inch of coconut or avocado oil in a large skillet over medium heat. Once hot (about 350°F or when a breadcrumb sizzles instantly), carefully place chicken tenders in a single layer.

Cook for 3–4 minutes per side or until the breading turns golden brown and internal temperature reaches 165°F.

Chef’s tip: Avoid overcrowding the pan to maintain oil temperature and ensure crispiness.

Step 5: Drain and Serve

Transfer tenders to a paper towel-lined plate to drain excess oil. Serve immediately for the best crunch-and-juiciness combo.

Nutritional Information

Here’s a quick look at the nutritional profile per serving (for 4 servings):

– Calories: ~320 kcal
– Protein: 35g
– Fat: 18g
– Carbohydrates: 4g (net carbs approx. 2g)
– Fiber: 2g
– Sugar: 1g

This makes the recipe a fantastic high-protein, high-fat meal suitable for ketogenic and low-carb diets.

Healthier Alternatives

– Lower-fat option: Bake tenders instead of frying. Use a light spray of avocado oil and bake at 425°F for 15–20 minutes, flipping once.
– Seed flour: For nut allergies, substitute almond flour with sunflower seed flour, maintaining a similar texture and crunch.
– Reduce sodium: Cut back on added salt or use low-sodium Parmesan cheese.
– Add herbs: Incorporate fresh herbs like rosemary or thyme into the breading mix for antioxidant benefits and flavor depth.

Serving Suggestions

These crispy keto chicken tenders are versatile and pair wonderfully with:

– Zucchini noodles tossed in garlic butter for a low-carb, fresh side.
– Creamy avocado ranch dip to complement the crunchy coating.
– Cauliflower mash as a comforting, keto-friendly alternative to mashed potatoes.
– Fresh mixed greens and cherry tomatoes for a light, colorful salad.

In cooler months, try serving with warm roasted Brussels sprouts or garlic sautéed spinach for a cozy meal.

Common Mistakes to Avoid

– Skipping the drying step: Moisture on chicken prevents the breading from sticking well, leading to soggy, uneven coating.
– Using too low heat: Frying at insufficient temperature results in greasy tenders without crispiness. Monitor your oil heat closely!
– Overcrowding the pan: Crowding traps steam, causing soggy breading. Cook in batches if needed.
– Not setting the breading: Letting the breaded chicken rest before frying helps the crust adhere better and reduces coating loss.
– Using coarse almond flour: Fine almond flour yields a better crispy texture; coarse meal can be gummy.

Storing Tips

– Cool completely before storing to prevent sogginess.
– Store in an airtight container in the refrigerator for up to 3 days.
– For best crispiness upon reheating, place tenders on a wire rack in a preheated 375°F oven for 8-10 minutes. Avoid microwaving, which can make the coating chewy.
– You can also freeze cooked tenders in a single layer, then transfer to a freezer bag for up to 2 months. Reheat in the oven straight from frozen.

Conclusion

Mastering this recipe means you no longer have to compromise between flavor, texture, and your keto goals. By using almond flour breading and smart cooking techniques, you’ll enjoy crispy, juicy tenders anytime. Ready to try this delicious dish? Share your results or ask questions in the comments below—and don’t forget to subscribe to our newsletter for more keto-friendly recipes!

FAQs

Q1: Can I bake these tenders instead of frying?
Absolutely! Bake at 425°F for 15-20 minutes, flipping halfway. The tenders will be crispier with a bit of oil spray but slightly less crunchy than frying.

Q2: What’s the best oil for frying keto chicken tenders?
Avocado oil and refined coconut oil are the best due to their high smoke points and neutral flavors.

Q3: How do I make the almond flour breading stick better?
Pat the chicken dry before breading, use an egg wash, and let the breaded tenders rest for 5 minutes before frying.

Q4: Can I meal prep these for the week?
Yes, they store well in the refrigerator for up to 3 days. Reheat in the oven for best texture.

Q5: Is this recipe suitable for nut allergies?
You can substitute almond flour with seed flours like sunflower seed flour but monitor closely as it may slightly change the texture.

—

For similar keto-friendly recipes, check out our Keto Garlic Parmesan Wings and Low-Carb Cauliflower Fried Rice. Explore our Ultimate Guide to Keto Cooking Oils for more kitchen essentials tips!

Happy cooking and crunch on!