Craving crispy chicken tenders but worried about blood sugar spikes? Say hello to your new favorite lunch! These Almond Flour Chicken Tenders deliver all the crunch and satisfaction of traditional tenders with a fraction of the carbs. Whether you bake them or air fry them, you’ll get that golden, crispy coating that makes every bite worth savoring.
⏱️ Quick Stats
🌿 Why This Recipe is Diabetic-Friendly
Ultra-Low Net Carbs: At just 4g net carbs per serving, these tenders fit comfortably into any keto or diabetic meal plan. Traditional breaded chicken clocks in at 20+ grams—that’s an 80% reduction without sacrificing crunch.
Blood Sugar-Stabilizing Fats: Almond flour delivers healthy monounsaturated fats that slow digestion and prevent glucose spikes. Unlike wheat flour that rapidly converts to sugar, almonds provide sustained energy your body can actually use.
Protein Powerhouse: With 32g of protein per serving, these tenders help maintain stable blood sugar levels throughout your afternoon. Protein doesn’t raise glucose and actually improves how your body uses insulin—a double win for diabetics.
Heart-Healthy Profile: The healthy fats in almonds support cardiovascular health, which is particularly important for anyone managing diabetes. You’re nourishing your heart while satisfying your crispy chicken cravings.
No Hidden Sugars: Zero added sugars and no refined carbohydrates means you can enjoy crispy, satisfying chicken tenders without the blood sugar roller coaster. What you see is what you get—clean, simple ingredients that work for your body.
Traditional Breaded vs. Almond Flour Chicken Tenders
| Nutrient (per serving) | Traditional | Almond Flour | Difference |
|---|---|---|---|
| Total Carbs | 24g | 6g | -18g (75%) |
| Net Carbs | 22g | 4g | -18g (82%) |
| Fiber | 1g | 2g | +1g (100%) |
| Protein | 28g | 32g | +4g (14%) |
| Calories | 320 | 285 | -35 cal |
| Gluten-Free? | ❌ No | ✅ Yes | — |
| Keto-Friendly? | ❌ No | ✅ Yes | — |
Almond Flour Chicken Tenders | Keto & Diabetic-Friendly
Ingredients
Equipment
Method
- Preheat your oven to 400°F (200°C) or your air fryer to 380°F (193°C). Line a baking sheet with parchment paper or place a wire rack on top for extra crispiness. Lightly spray with cooking oil.
- Set up your breading station with three shallow bowls in a row. In the first bowl, beat the eggs until smooth and well combined.
- In the second bowl, mix together the almond flour, salt, black pepper, garlic powder, paprika, and onion powder. Stir well to distribute the seasonings evenly throughout the flour.
- Pat the chicken tenders completely dry with paper towels—this is crucial for getting a crispy coating that sticks well.
- Working with one chicken tender at a time, dip it into the beaten egg bowl, making sure both sides are fully coated. Let any excess egg drip off.
- Transfer the egg-coated tender to the almond flour mixture. Press gently on both sides to ensure the coating adheres well and covers the entire surface. Use a fork or clean hand to help press the coating on.
- Place the breaded tender on your prepared baking sheet or in the air fryer basket, leaving space between each piece. Repeat with remaining chicken.
- Lightly spray the tops of all breaded tenders with cooking spray or brush with a thin layer of oil. This helps them turn golden brown and crispy.
- FOR OVEN: Bake at 400°F for 18-20 minutes, flipping halfway through (around the 10-minute mark), until golden brown and the internal temperature reaches 165°F.
- FOR AIR FRYER: Cook at 380°F for 12-14 minutes, flipping halfway through, until crispy and cooked through to 165°F internal temperature.
- Let the tenders rest for 2-3 minutes after cooking to allow the juices to redistribute. Serve immediately with your favorite sugar-free dipping sauce and enjoy!
Nutrition
Notes
Tried this recipe?
Let us know how it was!👨🍳 Chef’s Tips for Perfect Almond Flour Chicken Tenders
The Dry Chicken Secret: Pat your chicken strips completely dry with paper towels before coating—moisture is the enemy of crispiness! For an even crunchier coating, let the coated tenders rest in the fridge for 15 minutes before cooking. This helps the coating set and stick better.
Seasoning Magic: Don’t be shy with seasonings! Mix paprika, onion powder, and a pinch of cayenne into your almond flour for restaurant-quality flavor. For an Italian twist, add dried oregano and parmesan cheese (if dairy works for you).
Air Fryer vs. Oven: Air fryers give you the crispiest results in less time, but ovens work perfectly too. If baking, use a wire rack on your baking sheet so air circulates around the tenders—they’ll crisp up on all sides instead of getting soggy bottoms.
Dipping Sauce Winners: Sugar-free BBQ sauce, spicy mustard, or a simple mix of mayo and sriracha all keep carbs low. Make a quick ranch with sour cream, dried dill, garlic powder, and a splash of lemon juice!
Double Coating Trick: For extra-thick, extra-crunchy coating, dip in egg, then almond flour, then egg again, then almond flour one more time. It takes an extra minute but delivers serious crunch.
🍱 Storage & Meal Prep
These chicken tenders are meal prep champions! Store cooked tenders in an airtight container in the fridge for up to 4 days. To reheat and regain that crispy coating, pop them in a 375°F oven or air fryer for 5-7 minutes—avoid the microwave, or they’ll get soggy.
Refrigerator Storage: Store cooked tenders in an airtight container for up to 4 days. Layer with parchment paper between tenders to prevent sticking and keep the coating crisp.
Freezer Storage: Freeze uncooked breaded tenders on a baking sheet until solid, then transfer to a freezer bag. They’ll keep for up to 3 months. Cook from frozen by adding 5 extra minutes to your cooking time—no thawing needed.
Reheating for Crispiness: Pop them in a 375°F oven or air fryer for 5-7 minutes. Avoid the microwave at all costs, or you’ll end up with sad, soggy tenders.
Pack for Work: These travel beautifully! Pack tenders separately from any dipping sauces in a leak-proof container. They’re great at room temperature or reheated in an office toaster oven.
Complete the Meal: Pair these tenders with a crisp side salad drizzled with olive oil and vinegar, or serve alongside roasted vegetables. For more diabetic-friendly chicken ideas, try our Marry Me Chicken or Keto Kung Pao Chicken.
❓ Frequently Asked Questions
Can I use coconut flour instead of almond flour?
You can, but the ratios are different—coconut flour absorbs much more liquid. Use only 1/3 cup coconut flour and add an extra egg to the breading station. The texture will be slightly different but still delicious and keto-friendly.
Why is my almond flour coating falling off?
The most common culprit is wet chicken. Make sure you pat each tender completely dry before dipping in egg. Also, press the almond flour coating firmly onto the chicken and let coated tenders rest for 10-15 minutes before cooking.
Are these tenders safe for kids with nut allergies?
No—almond flour is made from almonds and is not safe for anyone with tree nut allergies. For a nut-free alternative, try crushed pork rinds or sunflower seed flour as your coating.
How do I know when the chicken is fully cooked?
The internal temperature should reach 165°F (74°C). If you don’t have a meat thermometer, cut into the thickest tender—the meat should be white throughout with no pink remaining and the juices should run clear.
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Almond Flour Chicken Tenders Final Thoughts
These Almond Flour Chicken Tenders prove that managing blood sugar doesn’t mean giving up on crispy, satisfying comfort food. With 82% fewer net carbs than traditional breaded chicken and a coating that actually stays crunchy, they’re a game-changer for keto, diabetic, and gluten-free eaters alike. Make a double batch this weekend—your future self will thank you when lunch is already prepped and ready to reheat.
