Keto Spicy Chicken Tenders
Crunchy, zesty, and completely guilt-free, these Keto Spicy Chicken Tenders are the perfect protein-packed meal or snack for anyone following a low-carb lifestyle. Coated in a flavorful blend of almond flour, Parmesan cheese, and bold spices like cayenne pepper and paprika, these tenders deliver irresistible heat in every bite. The optional hot sauce adds an extra layer of spice, while the avocado oil sear ensures a crispy, golden crust before baking or air frying to perfection. Ready in under 40 minutes, this recipe is simple yet satisfying, offering a healthier twist on a classic favorite. Pair them with a keto-friendly dipping sauce like spicy mayo or ranch dressing for a crowd-pleasing dish that's great for meal prep, game day, or weight loss goals!
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Recipe Information
Ingredients
- 1 pound Chicken tenders
- 1 cup Almond flour
- 0.5 cup Parmesan cheese (finely grated)
- 2 teaspoons Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Cayenne pepper
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 Eggs
- 0.25 cup Avocado oil
- 1 tablespoon Hot sauce (optional)
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or set up an air fryer if preferred.
In a shallow dish, combine almond flour, Parmesan cheese, paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper. Mix well to create the breading mixture.
In a separate bowl, whisk the eggs. If desired, mix in the hot sauce for an extra kick.
Pat the chicken tenders dry with paper towels. Dip each tender into the egg mixture, ensuring it is fully coated, then dredge it in the almond flour mixture, pressing gently to coat both sides evenly.
Heat the avocado oil in a skillet over medium heat. Once hot, sear the breaded chicken tenders for 1-2 minutes per side until lightly browned. (This step is optional but helps create a crispier exterior.)
Transfer the chicken tenders to the prepared baking sheet or air fryer basket, ensuring they are not touching, to allow even cooking.
Bake in the oven for 15-18 minutes (or cook in the air fryer at 375°F for 14-16 minutes), flipping halfway through, until the chicken reaches an internal temperature of 165°F (74°C).
Remove the tenders from the oven or air fryer and let rest for 2-3 minutes before serving.
Serve with a keto-friendly dipping sauce, such as ranch dressing or spicy mayo, and enjoy!
Nutrition Facts
Calories |
3052 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 225.1 g | 289% | |
| Saturated Fat | 51.7 g | 258% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 670 mg | 223% | |
| Sodium | 6221 mg | 270% | |
| Total Carbohydrate | 100.1 g | 36% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 6.7 g | ||
| Protein | 171.2 g | 342% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 1670 mg | 128% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1548 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
