These keto air fryer chicken tenders use the air fryer to deliver a golden, crunchy coating without deep frying. Easy to prepare and full of flavor, this recipe is perfect for picky eaters and quick weeknight dinners.
This post is sponsored by Atkins Au/Nz. All opinions are my own. Thank you for supporting the brands that help make FatForWeightLoss possible!
How To Make Keto Air Fryer Chicken Tenders
Creating a crisp coating in the air fryer doesn’t require a lot of carbs. Instead of traditional breadcrumbs, this recipe uses crushed Atkins crispbreads combined with parmesan and spices to produce a texture and flavor very similar to fast-food style tenders—without the excess oil and carbohydrates.
The coating is simple: pulse the crispbreads until crumb-like, then mix with garlic powder, ground chili, salt, black pepper and parmesan. Dip the chicken in beaten egg, press into the crumb mix, and air fry until golden and cooked through.
Is this recipe gluten free?
Most of my recipes avoid wheat by using almond or coconut flour, but this particular recipe uses Atkins crispbreads, which contain gluten. If you have celiac disease or non-celiac gluten sensitivity, substitute with a certified gluten-free cracker or crushed pork rinds to keep it gluten-free.
How many carbs per serving?
This batch yields approximately 8 chicken tenders. Each tender contains about 3g net carbs, making it easy to fit into a low-carb or ketogenic meal. Most people will eat 2–3 tenders per serving, so this recipe serves roughly 3–4 people depending on appetite.
Tip!
If your air fryer basket isn’t non-stick, lightly brush or spray a little coconut oil or avocado oil on the basket to prevent the tenders from sticking during cooking.
Related Recipes
- Harissa Roasted Chicken Thighs with Greek Yogurt and Feta Cheese
- Chicken Burrito Bowl Meal Prep
- Keto Crispy Chicken Wings
Recipe
3g
Keto Air Fryer Chicken Tenders
Ingredients
- 10 each Atkins Crispbreads, processed in a food processor
- 1/4 tsp ground chili
- 1 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 Tbsp parmesan cheese
- 1 lb chicken tenders (approx 8)
- 2 large eggs, whisked
Instructions
- Place the crispbreads into a large plastic bag and crush with a rolling pin until the mixture resembles a regular breadcrumb texture. Alternatively, pulse in a food processor about 15 times.
- Combine the crushed crispbreads with ground chili, garlic powder, salt, black pepper and parmesan in a large bowl. Mix until evenly combined.
- Whisk the eggs in a separate bowl until uniform.
- Pat the chicken tenders dry with paper towel. Dip each tender into the egg, then press into the crumb mixture to coat. Repeat if you prefer a thicker crust and place the coated tenders on a clean plate.
- Preheat the air fryer to 400°F (200°C). Arrange the tenders in the air fryer basket in a single layer and cook for 10 minutes, flipping halfway through to ensure even browning.
- Check the internal temperature; chicken should reach at least 165°F (74°C) before serving.
- Serve with your favorite dipping sauce. A simple option is mayonnaise mixed with a little sriracha. Store leftovers in the fridge up to 5 days or freeze for up to 1 month.
Need A Keto Shopping List?
Check out the keto foods list with a free printable PDF and flavour-pairing suggestions.
Tips & Notes:
If your air fryer basket is not non-stick, lightly coat it with coconut or avocado oil to prevent sticking.
Do You Know Your Macros?
Use a personalised macro calculator to tailor this recipe to your goals.
Tag @FatForWeightLoss for a chance to be featured!