Crispy Low Carb Baked Chicken Tenders Recipe for Guilt-Free Joy

Crispy low carb baked chicken tenders have been my secret weapon against unhealthy fast-food cravings.

These golden-brown delights pack serious flavor without guilt-inducing carbohydrates.

Nick stumbled upon this recipe during our summer fitness challenge, and we’ve been obsessed ever since.

Crunchy exterior giving way to tender, juicy meat that satisfies without weighing you down.

Each bite delivers maximum taste with minimal effort in the kitchen.

Simple ingredients and straightforward techniques make this dish a winner for busy weeknights.

You’ll want to bookmark this game-changing recipe that proves healthy eating can be deliciously fun.

Cooking Instructions For Low Carb Baked Chicken Tenders

Step 1: Warm Up the Oven

Crank the oven to a toasty 400F (200C). Grab a baking sheet and cover it with parchment paper or a wire rack. Gently pat the chicken tenders completely dry using paper towels, removing any extra moisture.

Step 2: Create Flavor Magic

• Egg
• Heavy cream

• Almond flour
• Parmesan cheese
• Garlic powder
• Onion powder
• Smoked paprika
• Salt
• Black pepper

Step 3: Dress Up the Chicken

Dive each chicken tender into the creamy egg mixture, letting the excess drip away. Then, press the tender into the almond flour blend, making sure every inch gets a delicious coating. Carefully place each dressed tender onto the prepared baking sheet.

Step 4: Crisp and Bake

Give the chicken tenders a light spray of cooking oil or drizzle with olive oil to help them get that perfect golden crunch. Slide the baking sheet into the oven and bake for 20-25 minutes. Flip the tenders halfway through cooking to ensure even browning. Check that the internal temperature hits 165F (74C) for perfectly cooked chicken.

Step 5: Serve and Enjoy

Pull out the sizzling chicken tenders and get ready to dive in! Pair them with your favorite low-carb dipping companions like zesty ranch, sugar-free ketchup, or a spicy mayo that’ll make your taste buds dance.

Tips That Help With Low Carb Baked Chicken Tenders

• Ensure Ultimate Crispiness: Pat chicken tenders completely dry before breading to help the coating stick better and create a crunchier exterior.
• Perfect Almond Flour Swap: Substitute almond flour with coconut flour or crushed pork rinds for different low-carb coating options that add unique textures and flavors.
• Prevent Soggy Bottoms: Use a wire rack on the baking sheet to allow air circulation, guaranteeing crispy chicken tenders that are evenly cooked on all sides.
• Boost Flavor Intensity: Experiment with additional spices like cayenne pepper, dried herbs, or smoked paprika to customize the seasoning and elevate the taste profile.
• Temperature Precision: Always use a meat thermometer to check that chicken reaches 165F internally, ensuring food safety without overcooking the tender meat.

Save And Reheat Low Carb Baked Chicken Tenders Easily

• Refrigerate: Store cooled chicken tenders in an airtight container for up to 3-4 days in the refrigerator. Separate layers with parchment paper to prevent sticking.
• Freeze: Wrap individual tenders in plastic wrap, place in a freezer bag, and freeze for maximum 2 months. Label the bag with the date for easy tracking.
• Reheat Oven: Warm tenders at 350F for 10-12 minutes, ensuring they reach an internal temperature of 165F. Spread on a baking sheet and cover loosely with foil to prevent drying.
• Reheat Air Fryer: Crisp tenders at 375F for 3-4 minutes, flipping halfway. This method helps restore the original crunchiness without additional oil.

Side Ideas For Low Carb Baked Chicken Tenders

• Dip into Creamy Ranch Delight: Pair these crispy low-carb chicken tenders with a homemade ranch dressing featuring full-fat sour cream, fresh dill, and chives for a tangy, cool complement that enhances the savory breading.
• Pour a Zesty White Wine: Select a crisp Sauvignon Blanc or Pinot Grigio with bright, acidic notes that cut through the richness of the chicken and provide a refreshing palate cleanse between bites.
• Crunch with Cauliflower Sides: Roast garlic-parmesan cauliflower florets or create a light cauliflower rice to match the tenders' texture and maintain the low-carb profile while adding nutritional variety.
• Spice Up with Sriracha Mayo: Whip together sugar-free mayonnaise and sriracha sauce for a quick, fiery dipping option that adds excitement and depth to the chicken's mild flavor.

Low Carb Baked Chicken Tenders With A Twist

• Herb-Crusted Sensation: Blend fresh rosemary, thyme, and parsley into the almond flour mixture for a garden-fresh flavor profile that elevates the chicken tenders with aromatic herbs.
• Spicy Southwest Style: Mix chili powder, cumin, and cayenne pepper into the breading for a zesty kick that transforms the tenders into a bold, southwestern-inspired dish.
• Mediterranean Magic: Incorporate dried oregano, crumbled feta cheese, and dried basil into the almond flour coating, creating a Mediterranean-inspired version with tangy and robust notes.
• Coconut Crunch Upgrade: Replace half the almond flour with unsweetened shredded coconut for a tropical crunch that adds subtle sweetness and extra texture to the chicken tenders.

Questions On Low Carb Baked Chicken Tenders

• What makes these chicken tenders low carb?

The almond flour and Parmesan cheese replace traditional breadcrumbs, significantly reducing the carbohydrate content while maintaining a crispy, delicious coating that’s perfect for keto and low-carb diets.

• Can I use a different type of flour instead of almond flour?

Coconut flour can work, but you’ll need to adjust the quantity since it absorbs moisture differently. Almond flour provides the best texture and flavor for these low-carb chicken tenders.

• How do I ensure the chicken tenders stay moist and crispy?

Pat the chicken dry before coating, use the egg and cream mixture to help the breading stick, and lightly spray with oil to promote even browning. Flipping the tenders halfway through baking helps achieve a crispy exterior and juicy interior.

• Are these chicken tenders gluten-free?

Yes! By using almond flour instead of traditional wheat flour, these chicken tenders are naturally gluten-free, making them suitable for people with gluten sensitivities or those following a gluten-free diet.

What’s To Love About Low Carb Baked Chicken Tenders

• Crunch Without Carbs: Enjoy a crispy, golden exterior without the traditional breadcrumb-heavy coating, making these chicken tenders a perfect low-carb alternative.
• Flavor Explosion in Minutes: Packed with savory Parmesan, garlic, and smoked paprika, these tenders deliver restaurant-quality taste in just 25 minutes of baking time.
• Foolproof Cooking Technique: The simple two-step breading process and oven-baking method ensure consistent results, making this recipe approachable for cooks of all skill levels.
• Versatile Meal Solution: Perfect for keto dieters, health-conscious eaters, and anyone craving a delicious protein-rich meal that can be customized with various dipping sauces.

Low Carb Baked Chicken Tenders Ingredients List

• Chicken Tenders: Lean protein that creates the main body of the dish, best when fresh and uniform in size for even cooking.

• Almond Flour, Parmesan Cheese: Low-carb coating that provides crispy texture and rich, savory flavor, perfect for keto dieters.
• Garlic Powder, Onion Powder, Smoked Paprika: Spice blend that adds depth and complexity to the breading.

• Egg, Heavy Cream: Helps breading stick to chicken and adds richness, choose farm-fresh eggs for best results.
• Salt, Pepper: Essential seasonings that enhance overall flavor profile.

• Cooking Spray, Olive Oil: Helps create golden, crisp exterior and prevents sticking.

• Ranch Sauce, Sugar-Free Ketchup, Spicy Mayo: Low-carb dipping options that complement the chicken tenders.

Low Carb Baked Chicken Tenders Recipe

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4.9 from 18 reviews

• Total Time: 35 minutes
• Yield: 4 1x

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Description

Crispy, golden Low Carb Baked Chicken Tenders deliver restaurant-style flavor without guilt. Almond flour and parmesan cheese create a crunchy coating that satisfies keto diet cravings while keeping dinner deliciously simple.

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Ingredients

Scale 1x2x3x

Chicken:

• 1 pound (453 grams) chicken tenders or chicken breasts sliced into strips

Coating Dry Ingredients:

• ½ cup (60 grams) almond flour
• ½ cup (50 grams) grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon smoked paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper

Wet Ingredients:

• 1 large egg
• 1 tablespoon heavy cream
• Cooking spray or olive oil for greasing

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Instructions

1. Preheat the oven to 400°F (200°C) and prepare a baking sheet with parchment paper or a wire rack to ensure optimal crispiness for the chicken tenders.
2. Thoroughly pat the chicken tenders dry using paper towels to remove excess moisture, which helps achieve a crunchier coating.
3. Create the egg wash by whisking together egg and heavy cream in a shallow bowl, creating a smooth, uniform mixture that will help the breading adhere.
4. In a separate shallow bowl, blend almond flour, Parmesan cheese, garlic powder, onion powder, smoked paprika, salt, and pepper to form a flavorful and textured coating.
5. Immerse each chicken tender into the egg mixture, allowing any surplus liquid to drip off, ensuring an even and light coating.
6. Carefully press the egg-coated chicken into the almond flour mixture, thoroughly coating all surfaces to create a uniform and crisp exterior.
7. Arrange the breaded chicken tenders on the prepared baking sheet, leaving space between each piece to promote even cooking and crispiness.
8. Lightly mist the tenders with cooking spray or drizzle with a small amount of olive oil to enhance browning and achieve a golden, crisp finish.
9. Bake in the preheated oven for 20-25 minutes, rotating the tenders midway through cooking to ensure consistent coloration and doneness.
10. Verify the chicken is fully cooked by checking that the internal temperature reaches 165°F (74°C) using a meat thermometer.
11. Serve the tenders immediately with preferred low-carb dipping sauces such as ranch, sugar-free ketchup, or spicy mayo for added flavor complexity.

Notes

• Ensure chicken tenders are completely dry before breading to achieve maximum crispiness and help the coating stick perfectly.
• Use a meat thermometer for precise doneness, preventing overcooking and maintaining juicy, tender chicken.
• Customize the spice blend by experimenting with different herbs and seasonings like smoked paprika, Italian herbs, or cayenne for extra kick.
• For gluten-free and keto dieters, replace Parmesan with nutritional yeast or additional almond flour to maintain low-carb profile while keeping the crispy texture.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Dinner, Lunch, Snacks
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 260
• Sugar: 1g
• Sodium: 400mg
• Fat: 14g
• Saturated Fat: 6g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 4g
• Fiber: 2g
• Protein: 30g
• Cholesterol: 120mg