Description

These keto-friendly chicken tenders are crispy on the outside and juicy on the inside, made with a parmesan and almond flour crust. Ready in just 20 minutes, they are perfect for dinner parties, weeknight meals, or as a healthy appetizer.

Ingredients

Scale

1.5 pounds boneless, skinless chicken breasts
1 large egg
1 tablespoon water
1 cup super-fine almond flour
1/2 cup freshly grated parmesan cheese
1 teaspoon baking powder
1 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon dried parsley
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Avocado oil cooking spray

Instructions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Pound chicken breasts to 1/2 inch thickness and cut into 1-inch wide strips.
In a shallow bowl, whisk together almond flour, parmesan, baking powder, garlic powder, onion powder, parsley, salt, and pepper.
In a second bowl, whisk the egg with water.
Dip chicken strips in the egg wash, then press firmly into the almond flour mixture to coat both sides.
Place breaded tenders on the baking sheet, ensuring they are not touching.
Spray tops lightly with avocado oil cooking spray.
Bake for 10-12 minutes, flipping halfway through and spraying the other side with oil.
Cook until internal temperature reaches 165°F (74°C) and crust is golden brown.
Let rest for 2 minutes before serving with sugar-free dipping sauce.

Notes

Use freshly grated parmesan for best texture. Do not crowd the pan to ensure crispiness. Pound chicken evenly for consistent cooking. Can be frozen before baking or after baking and reheated in oven/air fryer.

Prep Time: 15 minutes
Cook Time: 12 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 3 tenders
Calories: 280
Sodium: 350
Fat: 16
Carbohydrates: 3
Fiber: 1
Protein: 28

Keywords: keto, low carb, chicken tenders, parmesan, almond flour, gluten-free, healthy dinner, appetizer, crispy chicken