Keto Spicy Chicken Tenders

Craving a guilt-free, flavor-packed meal? These Keto Spicy Chicken Tenders are the perfect low-carb solution for your next dinner or snack! Coated in a crispy blend of almond flour, Parmesan cheese, and bold spices like paprika and cayenne, these tenders deliver just the right amount of heat and crunch without any breading. Ideal for oven-baking or air-frying, the recipe keeps things light while maintaining maximum flavor. With a quick sear in avocado oil for an extra crisp edge and the option to add hot sauce for a fiery kick, these tenders are irresistibly juicy and satisfying. Serve them alongside a keto-friendly dipping sauce, like zesty ranch or spicy mayo, for a dish that's sure to impress both keto enthusiasts and spice lovers alike. Ready in just 35 minutes, they’re perfect for meal prep, game day, or a kid-approved weeknight dinner!

Nutriscore Rating: 52/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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)

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or set up an air fryer if preferred.

Step 2

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.

Step 3

In a separate bowl, whisk the eggs. If desired, mix in the hot sauce for an extra kick.

Step 4

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.

Step 5

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.)

Step 6

Transfer the chicken tenders to the prepared baking sheet or air fryer basket, ensuring they are not touching, to allow even cooking.

Step 7

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).

Step 8

Remove the tenders from the oven or air fryer and let rest for 2-3 minutes before serving.

Step 9

Serve with a keto-friendly dipping sauce, such as ranch dressing or spicy mayo, and enjoy!

Nutrition Facts

Serving size	(852.8g)

Amount per serving	% Daily Value*
Calories	3052.4

Total Fat 225.1g	0%
Saturated Fat 51.7g	0%
Polyunsaturated Fat g
Cholesterol 670.2mg	0%
Sodium 6220.9mg	0%
Total Carbohydrate 100.1g	0%
Dietary Fiber 16.3g	0%
Total Sugars 6.7g
Protein 171.2g	0%

Vitamin D 129.6IU	0%
Calcium 1670.5mg	0%
Iron 10.8mg	0%
Potassium 1547.7mg	0%

*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.

Source of Calories

Fat: 65.1%

Protein: 22.0%

Carbs: 12.9%