Published October 3, 2025 · Updated July 3, 2026
Crispy, golden, and just 4g net carbs. These low carb chicken tenders deliver all the crunch of the drive-thru with a fraction of the carbs, thanks to a seasoned almond flour coating. Bake them or air fry them, either way you get a crackly crust that holds up beautifully in a lunchbox.
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Why This Chicken Tenders Recipe Works
Ultra-Low Net Carbs: At just 4g net carbs per serving, these tenders fit comfortably into a keto or low carb meal plan. Traditional breaded chicken runs upward of 20g, so swapping wheat breading for almond flour cuts the carbs by roughly 80% while keeping all the crunch.
Steady-Energy Fats: Almond flour brings healthy monounsaturated fats that digest slowly, which helps the meal feel satisfying and is designed to be blood-sugar-friendly. Unlike refined wheat flour, almonds add substance instead of fast-burning starch.
Protein Powerhouse: With 32g of protein per serving, these tenders can help maintain steady energy levels through the afternoon. A high protein-to-carb ratio is one of the simplest ways to build a meal that keeps you full.
Heart-Smart Profile: The healthy fats in almonds support a balanced, whole-food approach to eating. You are nourishing yourself with simple ingredients while still satisfying that crispy chicken craving.
No Hidden Sugars: Zero added sugars and no refined breadcrumbs means clean, simple ingredients. What you see is what you get, which makes portioning and tracking carbs straightforward.
Traditional Breaded vs. Almond Flour Chicken Tenders
| Nutrient (per serving) | Traditional | Almond Flour | Difference |
|---|---|---|---|
| Calories | 320 | 285 | 35 fewer |
| Net Carbs | 22g | 4g | 18g fewer (82%) |
| Total Carbs | 24g | 6g | 18g fewer (75%) |
| Protein | 28g | 32g | 4g more (14%) |
| Fiber | 1g | 2g | 1g more |
Here is the full printable recipe for these low carb chicken tenders, with exact measurements, both the baked and air fryer methods, and complete nutrition.
Low Carb Chicken Tenders | Keto Almond Flour
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
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Chef Tips for Perfect Chicken Tenders
The Dry Chicken Secret: Pat the chicken strips completely dry with paper towels before coating. Moisture is the enemy of crispiness, and a wet surface steams instead of crisps. For an even crunchier crust, let the coated tenders rest in the fridge for 15 minutes so the coating sets and grips the chicken.
Season the Flour, Not Just the Chicken: Mix paprika, onion powder, garlic powder, and a pinch of cayenne right into the almond flour for restaurant-quality flavor in every bite. For an Italian twist, add dried oregano and grated Parmesan if dairy works for you.
Air Fryer vs. Oven: An air fryer gives you the crispiest results in the least time, since hot air circulates on all sides. If you bake instead, set the tenders on a wire rack over the baking sheet so air reaches the underside, otherwise the bottoms turn soggy.
The Double-Coating Trick: For an extra-thick, extra-crunchy crust, dip each tender in egg, then almond flour, then egg again, then almond flour one more time. It adds a minute of prep and delivers serious crunch.
Keep the Dips Low Carb: Sugar-free BBQ sauce, spicy mustard, or a quick mix of mayo and sriracha all keep carbs in check. A homemade ranch with sour cream, dried dill, garlic powder, and a squeeze of lemon is a low carb classic.
Storage and Serving Suggestions
Refrigerator Storage: Store cooked tenders in an airtight container for up to 4 days. Layer parchment paper between them to stop sticking and keep the coating crisp.
Freezer Storage: Freeze uncooked breaded tenders on a baking sheet until solid, then transfer to a freezer bag for up to 3 months. Cook straight from frozen by adding about 5 minutes to the cook time, no thawing needed.
Reheating for Crispiness: Reheat in a 375°F oven or air fryer for 5 to 7 minutes to bring the crunch back. Skip the microwave, which leaves the coating soft and soggy.
Meal Prep Strategy: These travel well, so pack the tenders separately from any dipping sauce in a leak-proof container. They are good at room temperature or quickly reheated in an office toaster oven.
Complete the Meal: Pair the tenders with a crisp green salad or a side of diabetic ratatouille for an easy, balanced low carb lunch.
Frequently Asked Questions
Can I make these low carb chicken tenders without almond flour?
Yes. Crushed pork rinds or sunflower seed flour both make a great nut-free, low carb coating with a similar crunch. Coconut flour also works, but use only about 1/3 cup and add an extra egg, since coconut flour absorbs much more liquid.
Can I cook these chicken tenders in the air fryer?
Absolutely, and the air fryer gives the crispiest result. Cook at 400°F for about 10 to 12 minutes, flipping halfway, until golden and cooked through. Avoid crowding the basket so the hot air can circulate.
Why is my almond flour coating falling off?
The most common cause is wet chicken, so pat each tender completely dry before dipping it in egg. Press the almond flour on firmly and let the coated tenders rest for 10 to 15 minutes before cooking so the crust can set.
How do I know when the chicken tenders are fully cooked?
The internal temperature should reach 165°F (74°C). If you do not have a thermometer, cut into the thickest tender: the meat should be white throughout with no pink, and the juices should run clear.
Final Thoughts
These low carb chicken tenders prove that crispy, satisfying comfort food still has a place in a keto or diabetic-friendly kitchen. With 82% fewer net carbs than traditional breaded chicken and a coating that actually stays crunchy, they work for keto, gluten-free, and dairy-free eaters alike. Make a double batch this weekend and your future self will thank you when lunch is already prepped and ready to reheat.
Medical Disclaimer: The nutritional information provided in this article is for informational purposes only. While we strive for accuracy, individual responses to foods vary. Always consult with your healthcare provider or registered dietitian about dietary changes.
