Oh my gosh, you guys – I’ve finally ed the code for guilt-free crispy chicken tenders! You know that crunchy, golden satisfaction you crave? Well, my low carb baked chicken tenders deliver all that goodness without the carb overload. I must’ve tested a dozen versions before landing on this perfect combo of almond flour and parmesan – it’s life-changing! My kids actually prefer these over the breaded kind now (shocking, right?). And the best part? They’re ready in under 30 minutes. No sacrifice on flavor or texture, just pure crispy chicken magic that fits your healthy lifestyle. Trust me, once you try these, you’ll never miss the takeout version again.
Why You’ll Love These Low Carb Baked Chicken Tenders
These aren’t just any chicken tenders – they’re the crispy, guilt-free dream you’ve been waiting for! Here’s why they’ll become your new go-to:
- That addictive crunch: The almond flour-parmesan combo creates the perfect golden crust without traditional breadcrumbs
- Weeknight superhero: Ready in under 30 minutes with minimal cleanup (my kind of cooking!)
- Secretly healthy: Packed with protein and only 5g net carbs per serving
- Kid-approved magic: Even picky eaters can’t tell they’re low carb (shh…don’t tell them!)
Ingredients for Low Carb Baked Chicken Tenders
Gather these simple ingredients – you probably have most in your pantry already! The magic is in the details:
- 1 lb chicken tenders (not breast strips – the thinner cut cooks faster and stays juicier)
- 1/2 cup almond flour (finely ground works best for that perfect crisp – don’t use almond meal!)
- 1/4 cup grated parmesan cheese (freshly grated melts better than the pre-shredded kind)
- 1 tsp garlic powder (my secret for that savory kick)
- 1 tsp paprika (smoked adds amazing depth if you have it)
- 1/2 tsp salt (I use kosher – adjust if your parmesan is very salty)
- 1/4 tsp black pepper (freshly ed makes all the difference)
- 1 egg (large, room temp helps the coating stick better)
- 1 tbsp olive oil (for that golden finish – avocado oil works too)
See? Nothing fancy – just smart choices that make these tenders shine!
Equipment You’ll Need
Don’t worry – you won’t need any fancy gadgets for these tenders! Just grab:
- A sturdy baking sheet (half sheet pan works perfectly)
- Two mixing bowls (one for dry, one for wet ingredients)
- Measuring spoons (my trusty stainless steel set never fails me)
Pro tip: Line that baking sheet with parchment paper – cleanup becomes a breeze and your tenders won’t stick. I learned that the hard way after scrubbing pans for way too long!
How to Make Low Carb Baked Chicken Tenders
Okay, let’s get cooking! This method is foolproof – I’ve made it so many times I could do it in my sleep (and some mornings before coffee, I practically do!). Follow these simple steps for perfect tenders every time:
Step 1: Prep the Coating
First, grab your biggest mixing bowl and whisk together the almond flour, parmesan, garlic powder, paprika, salt, and pepper. Really get in there – you want every speck of seasoning evenly distributed. I like to use a fork to break up any parmesan clumps. This dry mixture is your flavor powerhouse!
Step 2: Coat the Chicken
Now the fun part! Beat your egg in a separate shallow bowl (I use a pie plate – perfect size!). Working one at a time, dip each tender in the egg, letting excess drip off (this is key – too much egg makes the coating slide right off). Then press firmly into the dry mix, turning to coat all sides. Really get those crumbs to stick – I use my fingers to gently pat the coating onto the chicken. Place them on your prepared baking sheet about an inch apart.
Step 3: Bake to Perfection
Pop those beauties in your preheated 400°F oven for about 8 minutes, then flip them over – you’ll see they’re already getting golden! Bake another 7-10 minutes until they’re crispy and reach 165°F internally (trust your thermometer!). For extra crunch, I sometimes broil for the last minute – just watch them like a hawk so they don’t burn! The smell will drive you crazy – that’s how you know they’re done.
Tips for Crispy Low Carb Baked Chicken Tenders
Want restaurant-level crispiness at home? These little tricks make all the difference:
- Broil magic: That last minute under the broiler transforms good tenders into amazing ones – just don’t walk away!
- Give them space: Crowding the pan = steamed chicken. An inch apart lets hot air circulate for even browning.
- Wire rack win: Baking on a rack over the sheet pan makes them crisp all over – no soggy bottoms!
- Patience pays: Let them rest 5 minutes after baking – the coating sets up extra crispy.
My kids call these “crispy clouds” – high praise from tough critics!
Variations for Low Carb Baked Chicken Tenders
Don’t be afraid to play with this recipe – I’ve tried all sorts of fun twists! For extra crunch, swap almond flour with crushed pork rinds (my husband’s favorite). Feeling adventurous? Add a pinch of cayenne or Italian seasoning to the coating mix. And if you’re an air fryer fan (who isn’t?), these cook beautifully at 375°F for about 12 minutes – just spritz with oil first. The possibilities are endless!
Serving Suggestions
Now for the best part – loading up your plate! These tenders shine with my homemade low carb ranch (just mix mayo, sour cream, and herbs). For spice lovers, buffalo sauce mixed with melted butter is heavenly. Round out the meal with roasted Brussels sprouts or a crisp cucumber salad – perfect for scooping up any leftover crumbs!
Storage and Reheating
Here’s the good news – these tenders keep beautifully! Store leftovers in an airtight container (I swear by my glass ones) for up to 3 days. When you’re ready for round two, skip the microwave – it turns them soggy. Instead, pop them in a 350°F oven or air fryer for 5-7 minutes until they’re crispy and heated through. They’ll taste just-made every time! Pro tip: I often make a double batch just to have these ready for quick lunches – they’re that good reheated.
Nutritional Information
Here’s the scoop on what you’re eating – and why these tenders are such a win! (Values are estimates – nutrition varies by ingredients.) Each serving (about 4 tenders) packs:
- 280 calories – guilt-free satisfaction!
- 12g fat (mostly the good kind from olive oil and almonds)
- 35g protein – hello, muscle fuel!
- 5g net carbs (only 1g sugar) – keto magic right there
See? You can totally have your crispy chicken and eat it too!
Frequently Asked Questions
I get asked about these tenders all the time – here are the answers to the most common questions:
“Can I freeze these?” Absolutely! These freeze like a dream – just cool completely, then layer between parchment in an airtight container. They’ll keep for up to 1 month. When you’re ready, bake frozen at 375°F for 15-18 minutes until heated through and crispy again.
“Is almond flour necessary?” While it’s my favorite, you can substitute crushed pork rinds (extra crispy!), sunflower seed flour (nut-free option), or even finely grated parmesan for a crustier coating. Just keep the same measurements!
“Can I use chicken breast?” You bet! Just slice breasts into 1-inch thick strips and add 2-3 minutes to the baking time. Watch that internal temp – 165°F is the magic number for juicy perfection.
Made these? I’d love to see your creations! Tag me @YourKitchenHelper on social – nothing makes me happier than seeing your crispy chicken masterpieces!
Print
26-Minute Low Carb Baked Chicken Tenders – Crispy Magic!
- Total Time: 28 minutes
- Yield: 4 servings 1x
- Diet: Low Calorie
Description
Crispy baked chicken tenders made with a low carb coating for a healthier option.
Ingredients
- 1 lb chicken tenders
- 1/2 cup almond flour
- 1/4 cup grated parmesan cheese
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 egg
- 1 tbsp olive oil
Instructions
- Preheat oven to 400°F (200°C).
- Mix almond flour, parmesan, garlic powder, paprika, salt, and pepper in a bowl.
- Beat the egg in a separate bowl.
- Dip each chicken tender in the egg, then coat with the almond flour mixture.
- Place tenders on a greased baking sheet and drizzle with olive oil.
- Bake for 15-18 minutes until golden and crispy.
- Serve warm with your favorite low carb dipping sauce.
Notes
- For extra crispiness, broil for the last 1-2 minutes.
- Store leftovers in an airtight container for up to 3 days.
- Use pork rinds instead of almond flour for a different texture.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving (4 tenders)
- Calories: 280
- Sugar: 1g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 2g
- Protein: 35g
- Cholesterol: 120mg
Keywords: low carb, baked chicken tenders, healthy, gluten free, keto