Low Carb Baked Chicken Tenders

These low-carb baked chicken tenders are crispy on the outside, juicy on the inside, and full of flavor. Perfect for a healthy dinner or snack, they’re a great option for anyone looking to enjoy comfort food while sticking to a low-carb lifestyle.

Why You’ll Love This Recipe

• Healthy and guilt-free: A low-carb alternative to traditional fried chicken tenders.
• Crispy texture: Made with a deliciously seasoned low-carb breading for the perfect crunch.
• Easy to make: Simple steps and minimal prep time.
• Kid-friendly: Loved by picky eaters and perfect for family meals.
• Versatile: Pairs well with salads, dips, or a variety of sides.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chicken tenders
• Almond flour
• Parmesan cheese
• Eggs
• Garlic powder
• Onion powder
• Paprika
• Salt
• Black pepper
• Cooking spray or oil

Directions

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or grease lightly.
2. Prepare two bowls: one with beaten eggs and another with a mixture of almond flour, Parmesan cheese, and seasonings (garlic powder, onion powder, paprika, salt, and pepper).
3. Dip each chicken tender into the egg mixture, ensuring it’s fully coated.
4. Transfer the tender to the almond flour mixture, pressing gently to adhere the coating.
5. Place the coated tenders on the prepared baking sheet, leaving space between each piece.
6. Spray the tenders lightly with cooking spray to promote crispiness.
7. Bake for 20–25 minutes, flipping halfway through, until golden brown and cooked through. The internal temperature should reach 165°F (74°C).
8. Serve warm with your favorite low-carb dipping sauce or side dish.

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes

Variations

• Spicy: Add cayenne pepper or chili powder to the breading mixture for extra heat.
• Herbed: Mix in Italian seasoning or fresh herbs for added flavor.
• Cheese Upgrade: Use a mix of Parmesan and shredded cheddar for an extra cheesy crust.
• Air Fryer Option: Cook the tenders in an air fryer at 400°F for 15–20 minutes, flipping halfway, for an even crispier texture.
• Gluten-Free Alternative: Substitute almond flour with coconut flour for a slightly sweeter crust.

Storage/Reheating

• Storage: Keep leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: Warm the chicken tenders in an oven at 350°F for 10 minutes or in an air fryer for 5 minutes to retain crispiness. Avoid microwaving as it may make them soggy.
• Freezing: Place cooked tenders on a baking sheet, freeze until solid, then transfer to a freezer-safe bag. Reheat directly from frozen in the oven or air fryer.

FAQs

1. Can I use chicken breasts instead of tenders?

Yes, slice chicken breasts into strips for a similar result.

2. What dipping sauces pair well with these tenders?

Low-carb options like ranch dressing, sugar-free ketchup, or buffalo sauce work great.

3. Can I make this recipe dairy-free?

Yes, substitute Parmesan cheese with a dairy-free alternative or skip it entirely.

4. How do I know when the chicken is fully cooked?

Use a meat thermometer; the internal temperature should reach 165°F (74°C).

5. Can I prepare these tenders in advance?

Yes, coat the tenders and store them covered in the refrigerator for up to 8 hours before baking.

6. What sides go well with this recipe?

Serve with steamed broccoli, cauliflower rice, or a fresh green salad for a low-carb meal.

7. Are these tenders keto-friendly?

Yes, they are made with keto-approved ingredients like almond flour and Parmesan cheese.

8. Can I use coconut flour instead of almond flour?

Yes, but reduce the quantity as coconut flour is more absorbent.

9. How do I make them extra crispy?

Spraying the tenders with cooking spray and flipping them halfway through baking ensures maximum crispiness.

10. Can I double the recipe?

Absolutely! Just use a second baking sheet to avoid overcrowding.

Conclusion

These low-carb baked chicken tenders are a simple yet satisfying dish that’s perfect for weeknight dinners or meal prep. With their crispy exterior and juicy interior, they’re a hit with both adults and kids. Experiment with the variations to find your favorite twist, and enjoy this healthy take on a classic comfort food!

Print