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
These Almond Flour Chicken Tenders are specifically designed for diabetic-friendly eating with only 4g net carbs per serving compared to 20+ grams in traditional breaded chicken. Almond flour provides healthy monounsaturated fats, protein, and fiber that slow digestion and prevent blood sugar spikes. The high protein content (32g per serving) supports stable energy levels and helps with insulin sensitivity. This recipe is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. The healthy fats from almonds support cardiovascular health, which is particularly important for individuals managing diabetes. With no added sugars or refined carbohydrates, this meal keeps blood glucose levels stable while delivering satisfying crunch and flavor. The recipe is also keto-friendly and low-carb compatible, fitting multiple dietary approaches for metabolic health.
