If you’re on the lookout for a delicious, low-carb alternative to your favorite chicken tenders, this Keto Air Fryer Chicken Tenders recipe is just what you need. Packed with flavor and kid-approved, it’s a hit with the whole family—keto or not!
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Air Fryer Cooking Tips
Starting out with an air fryer can be tricky. I’ve had my fair share of overcooked, undercooked, and unevenly cooked meals. But after some trial and error, I’ve mastered the art of air frying. Here are my top tips for success:
- Space and Ventilation: Ensure plenty of space around your air fryer. Keep it at least 5 inches (13 cm) away from walls to prevent blocking the exhaust vent. Your countertop should also be heat-resistant.
- Preheat: Like an oven, preheat your air fryer before cooking. If your air fryer lacks a preheat setting, simply turn it on for 2-3 minutes before adding food.
- Avoid Overcrowding: For even cooking and a crunchy texture, avoid overcrowding the basket or tray. Cook in batches if necessary.
- Flip for Even Cooking: Flip your food halfway through cooking to ensure it cooks evenly and gets crunchy on all sides.
- Light Oil Spray: Use a small amount of avocado or olive oil. This helps achieve the fried texture without deep frying. Avoid aerosol sprays as they can damage the non-stick coating.
- Regular Cleaning: Clean your air fryer after each use. Follow the manufacturer’s guidelines for best results.
Now that you’re equipped with these tips, let’s make some delicious Keto chicken tenders!
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What Makes These Air Fryer Chicken Tenders So Great?
Low Carb: Only 2 net carbs per serving.
Fast: Whip up a family-friendly dinner in just 30 minutes.
Easy: Simply bread the chicken, air fry it, and enjoy!
Gluten-Free: Using almond flour keeps them keto-friendly and inclusive for everyone.
Living a low-carb lifestyle often means missing out on fried foods with their crispy, breaded goodness. These Keto Chicken Tenders deliver all that delightful crunch without the carbs, so you can enjoy your favorite comfort food guilt-free.
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Is Fried Chicken Bad for Keto?
If keto is all about eating fat, you might wonder why fried chicken isn’t ideal. Here’s why:
- Vegetable Oil Concerns: Most fried foods are cooked in vegetable oil, which can cause inflammation and is not the healthiest fat choice.
- Alternative Frying Options: Many on keto choose to fry in lard, which is an option, but it’s still high in calories.
- Caloric Intake: Even on keto, you need to watch your calorie intake. Using high-fat cooking methods can add a lot of calories quickly.
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Is Fried Food OK on a Keto Diet?
While you can technically eat fried foods on keto, it’s not recommended to have a diet heavy in them. Vegetable oils are inflammatory, and animal fats used in frying can increase calories dramatically. The biggest issue is often the breading, which combines processed carbs and oil.
Using an air fryer helps minimize oil use, making your food healthier and lower in calories while still achieving a crispy texture.
Can I Eat Chicken Tenders on Keto?
Yes, depending on the breading. Traditional breading with flour or breadcrumbs is a no-go. Alternatives like pork rinds work, but for this recipe, we use almond flour to keep it simple and inclusive.
Can You Stack Chicken Tenders in an Air Fryer?
You can, but it’s not optimal. Slight overlap is fine, but a double stack will require more tossing and turning, and may cook unevenly. It’s better to cook in two batches for even cooking and perfect crunch.
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Ingredients
- 1/2 cup (56 g) coconut flour
- 1 teaspoon (2 g) smoked paprika
- 1/4 teaspoon (1 g) garlic powder
- 1/4 teaspoon (1 g) salt
- 1/4 teaspoon (1/2 g) pepper
- 1 egg, whisked
- 2 chicken breasts (14 oz or 400 g), cut into thick strips
- Avocado oil, for spraying
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Instructions
- Preheat: Set your air fryer to 400°F (200°C).
- Prepare Coating: In a medium bowl, combine coconut flour, smoked paprika, garlic powder, salt, and pepper. Whisk the egg in a separate bowl.
- Bread the Chicken: Dip each chicken strip into the whisked egg, then coat it in the coconut flour mixture. Ensure each strip is fully covered.
- Air Fry: Arrange the breaded chicken strips in a single layer in the air fryer basket or tray, ensuring they don’t touch. Lightly spray with avocado oil. Cook in batches if needed.
- Cook: Air fry for 20-25 minutes, flipping halfway through, until golden brown and cooked through. Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (73°C).
- Serve: Carefully remove the chicken tenders from the air fryer and serve with your favorite Keto dipping sauce.
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Notes
Nutritional information is estimated and based on per serving amounts.
For more delicious dipping options, check out my collection of 33 Keto Sauces and Dressings That Are Sure to Impress.
Enjoy your crispy, delicious Keto chicken tenders!
