Crispy Air Fryer Keto Chicken Tenders

Crispy Air Fryer Keto Chicken Tenders

Juicy chicken tenderloins coated in crushed pork rinds, Parmesan, almond flour, and seasonings, then air fried until golden and crisp.

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Prep Time 15

Total Time 30

Servings: 4

Course: Dinner, Lunch, Main Course

Cuisine: American

Calories: 430

Ingredients Equipment Method Notes

Ingredients

For the Chicken
1½ pounds chicken tenderloins
1 teaspoon salt
½ teaspoon ground black pepper
½ teaspoon garlic powder
For the Egg Mixture
2 large eggs
2 tablespoons heavy whipping cream
1 teaspoon Dijon mustard
For the Keto Breading
1½ cups finely crushed pork rinds
½ cup finely grated Parmesan cheese
¼ cup finely ground almond flour
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
½ teaspoon Italian seasoning
¼ teaspoon ground black pepper
For Cooking
Olive oil spray or avocado oil spray

Equipment

Basket air fryer
Two shallow bowls
Silicone-tipped tongs
Instant-read meat thermometer
Oil mister or cooking spray

Method

Preheat the air fryer to 390°F for three to five minutes.
Pat the chicken tenderloins dry with paper towels.
Season them with salt, black pepper, and garlic powder.
In a shallow bowl, whisk together the eggs, heavy cream, and Dijon mustard.
In a second shallow bowl, combine the crushed pork rinds, Parmesan, almond flour, garlic powder, onion powder, smoked paprika, Italian seasoning, and black pepper.
Dip one chicken tender into the egg mixture and let the excess drip away.
Press the tender into the breading until evenly coated.
Transfer it to a clean plate and repeat with the remaining chicken.
Lightly spray the air fryer basket with oil.
Arrange the tenders in a single layer, leaving space between them.
Lightly mist the tops with oil spray.
Air fry at 390°F for 10 to 13 minutes.
Flip the tenders halfway through cooking and lightly spray the second side if needed.
Cook until the coating is golden and the thickest tender reaches 165°F.
Let the chicken rest for approximately three minutes before serving.

Notes

Cook in batches when necessary.
Pat the chicken dry before breading.
Crush the pork rinds finely.
Press the coating firmly onto the chicken.
Avoid soaking the breading with oil.
Cooking time varies according to the thickness of the chicken and air fryer model.
Nutrition does not include dipping sauces.
Check pork rinds, Parmesan, Dijon mustard, seasonings, and sauces for added sugar and allergens.

Estimated Nutrition Per Serving

Based on four servings:

Calories: approximately 430
Protein: approximately 43 g
Fat: approximately 25 g
Saturated fat: approximately 8 g
Total carbohydrates: approximately 6 g
Dietary fiber: approximately 2 g
Net carbohydrates: approximately 4 g
Sugar: approximately 1 g
Sodium: approximately 1,050 mg

The final nutrition will vary depending on the pork rinds, Parmesan, almond flour, oil spray, tender size, and portion size.

Allergy Notice

Contains: Egg, milk, and tree nuts. Pork rinds, Parmesan, almond flour, Dijon mustard, seasonings, cooking sprays, and dipping sauces may contain additional allergens or be processed in shared facilities.

Nutrition Disclaimer

Nutrition information is an estimate provided for convenience and should not be considered medical or dietary advice. Values may vary depending on ingredient brands, substitutions, serving sizes, fiber calculations, and preparation methods. Consult a qualified healthcare professional regarding personal dietary or medical needs.

Food Safety Notice

Raw chicken may contain harmful bacteria. Wash hands after handling it, sanitize surfaces and utensils, keep raw chicken separate from ready-to-eat ingredients, and cook the thickest tender to a minimum internal temperature of 165°F. Do not rinse raw chicken. Refrigerate leftovers within two hours and use them within four days.