If you’re looking for a delicious, healthy alternative to classic fried chicken tenders, these low-carb baked chicken tenders are the perfect solution! Coated in a flavorful, crispy crust and baked to perfection, they’re ideal for a family dinner or meal prepping for the week.
Why You’ll Love This Recipe
- Low-carb and healthy: A guilt-free way to enjoy crispy chicken tenders without compromising on flavor.
- Easy to prepare: With simple ingredients and straightforward steps, it’s perfect for busy weeknights.
- Kid-approved: The perfect dish for picky eaters—crispy, tender, and irresistibly delicious.
- Customizable: You can tweak the seasonings or dipping sauces to suit your taste preferences.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Chicken tenders
- Almond flour
- Grated Parmesan cheese
- Eggs
- Paprika
- Garlic powder
- Onion powder
- Salt and pepper
Directions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a wire rack.
- Set up a breading station with three bowls: one with beaten eggs, one with almond flour mixed with seasonings (paprika, garlic powder, onion powder, salt, and pepper), and one with grated Parmesan cheese.
- Dip each chicken tender into the egg mixture, followed by the almond flour mixture, and finally coat it with Parmesan cheese. Press gently to ensure the coating adheres well.
- Place the breaded chicken tenders onto the prepared baking sheet.
- Bake for 20-25 minutes or until the chicken is fully cooked (internal temperature of 165°F) and the coating is golden and crispy.
- Remove from the oven and let cool for a few minutes before serving.
Servings and Timing
- Servings: 4
- Preparation time: 10 minutes
- Cooking time: 25 minutes
Variations
- Spicy: Add cayenne pepper or chili powder to the almond flour mixture for a spicy kick.
- Herby: Incorporate dried herbs like oregano, basil, or thyme into the breading mixture for extra flavor.
- Coconut Crust: Substitute almond flour with unsweetened shredded coconut for a tropical twist.
- Air-fried: Use an air fryer instead of an oven for an even crispier texture.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the oven at 375°F for 8-10 minutes to restore crispiness, or use an air fryer for 5 minutes. Avoid microwaving to prevent sogginess.
FAQs
Can I use regular flour instead of almond flour?
Yes, but it will no longer be low-carb. Almond flour is a great alternative for keto-friendly recipes.
What dipping sauces go well with these chicken tenders?
Try ranch, honey mustard, buffalo sauce, or a low-carb BBQ sauce.
Can I freeze these chicken tenders?
Yes! Freeze them on a baking sheet after breading, then transfer to a freezer-safe bag. Bake from frozen for 30-35 minutes.
Are these chicken tenders gluten-free?
Yes, almond flour and Parmesan cheese are gluten-free alternatives.
Can I make this recipe dairy-free?
Substitute Parmesan cheese with nutritional yeast or omit it entirely.
How do I know when the chicken is fully cooked?
Use a meat thermometer to ensure the internal temperature reaches 165°F.
Can I make these ahead of time?
Yes, you can bread the chicken tenders in advance and store them in the fridge for up to 24 hours before baking.
What side dishes pair well with this recipe?
Serve with a side salad, roasted vegetables, or cauliflower rice for a complete low-carb meal.
Can I use chicken breasts instead of tenders?
Yes, slice chicken breasts into strips to create tender-sized pieces.
How can I make this recipe egg-free?
Replace eggs with unsweetened almond milk or a flaxseed slurry (1 tablespoon ground flaxseed mixed with 3 tablespoons water).
Conclusion
Low-carb baked chicken tenders are a versatile and delicious addition to your meal rotation. They’re easy to make, packed with flavor, and perfect for satisfying your cravings for something crispy and savory. Whether you’re following a low-carb lifestyle or just want a healthier alternative, this recipe is sure to become a family favorite.
PrintLow Carb Baked Chicken Tenders
These oven-baked chicken tenders are coated with a flavorful mixture of almond flour and Parmesan cheese, providing a crispy texture without the carbs from traditional breadcrumbs. They’re perfect for a healthy meal that doesn’t compromise on taste.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Total Time: 35-40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1.5 pounds chicken tenderloins
- 1 cup grated Parmesan cheese
- 1 cup almond flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 large eggs
- 2 tablespoons water
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil, and place a wire rack on top. Lightly grease the rack to prevent sticking.
- In a shallow bowl, whisk together the eggs and water to create an egg wash.
- In another bowl, combine the Parmesan cheese, almond flour, garlic powder, onion powder, paprika, Italian seasoning, salt, and black pepper. Mix well to create the coating mixture.
- Dip each chicken tenderloin into the egg wash, allowing any excess to drip off, then dredge it in the Parmesan-almond flour mixture, pressing lightly to ensure an even coating.
- Place the coated chicken tenders on the prepared wire rack, ensuring they are not touching.
- Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. The internal temperature should reach 165°F (74°C).
- For extra crispiness, you can broil the tenders for an additional 2-3 minutes, watching closely to prevent burning.
- Remove from the oven and let them rest for a few minutes before serving.
Notes
- These chicken tenders are gluten-free and keto-friendly.
- Serve with your favorite low-carb dipping sauce, such as sugar-free ketchup, ranch dressing, or a spicy mayo.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to maintain crispiness.