Keto Chicken Recipes

Crunchy Baked Keto Chicken Tenders (Easy Recipe)

By Bree

This easy to follow family friendly recipe makes unbelievably good keto chicken tenders that aren’t just low carb and keto-friendly, but actually the best crunchy chicken tenders that I’ve ever had! Here’s how to make them.

These are the best homemade crunchy keto chicken tenders. So good!

How to Make Crunchy Keto Chicken Tenders

  • Season. First, preheat your oven to give it some time to heat up while you season the chicken tenders with salt and black pepper.
  • Create the dredge mixture. Add the almond flour, garlic powder, onion powder, Parmesan cheese, flaxseed meal, paprika, salt, and black pepper to a shallow bowl and mix to combine. Set the bowl aside.
  • Prepare the egg mixture. Add the egg to a separate bowl and then beat it lightly.
  • Dredge the chicken. Dredge your chicken properly for even coating. To do so, simply dip individual chicken pieces in the egg mixture and then coat with the almond flour mixture. Place on a baking sheet lined with parchment paper. Repeat until all pieces have been coated.
  • Bake. Spray the chicken with olive oil spray and bake for 15-20 minutes or until golden brown.
  • Serve. Serve immediately.

Keto Chicken Tenders

Keto Chicken Tenders

4 Tips to Making Keto Chicken Tenders That Have the Perfect Crunch

Here are a few handy tips to keep in mind when you’re making this keto chicken strip recipe to make sure that your tenders turn out perfectly crunchy every time:

  • Use a good skillet. Make sure that you’re using a high quality skillet that you can control the heat well with.
  • Dredge the chicken thoroughly. When you’re coating the tenders in the almond flour mixture, make sure that you’re pressing them in firmly to ensure it sticks better. This will help the breading to crisp up better when baking.
  • Be generous with the almond flour mixture. Don’t be afraid to really make sure that your tenders are coated in the almond flour mixture, even the little edges.
  • Don’t forget to spray. Make sure that you spray the tenders with olive oil spray before you bake them to help them turn golden brown.

Keto Chicken Tenders

How to Know When Your Keto Chicken Tenders Are Done Cooking

The internal cooking temperature for both white meat and dark meat chicken is the same; 165℉.

Using a meat or an instant read thermometer to quickly and accurately check the temperature of your meat is what I always recommend in order to be certain you’re not eating undercooked meat.

Keto Chicken Tenders

Chicken Breast vs Chicken Thighs – Which is Better for Chicken Strips?

There’s often a debate amongst keto dieters who love chicken. If you’re wondering that same thing in regards to making this keto chicken tender recipe, then the best answer that I can give you in all honesty is that it comes down to personal preference.

Chicken thighs are typically juicer and more flavorful cuts of meat than chicken breasts. They also have a higher concentration of saturated fats, on top of typically being significantly less expensive than chicken breasts are.

However, with that being said, I personally prefer to use chicken breast fillets whenever I make this recipe. I get more than enough calories from quality fat sources in the rest of my diet, so the trade-off is worth it to me.

Keto Chicken Tenders

How to Reheat Keto Chicken Strips

If you end up having some of these keto chicken tenders left over, you can always simply fire a few of them in the microwave for 30-60 seconds to reheat them. However, I like my leftover tenders to be a little bit on the crispy side of things, so I usually just heat up my oven to 400 degrees fahrenheit and throw the tenders in there for about 10 minutes or so.

Can I Freeze Cooked Chicken Tenders?

Yes, you may safely freeze your cooked chicken tenders for up to one month if you won’t have time to finish them off for whatever reason. If you do end up freezing them, I definitely recommend reheating them in the oven whenever you’re ready to enjoy them.

(View more: Easy Keto Chicken Recipes)


Print Recipe
Keto Chicken Tenders

Crunchy Munchy Baked Keto Chicken Tenders (Easy Recipe)

  • Author: Bree -
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Yield: 6 1x


  • 1 pound chicken tenders
  • 1 egg
  • 1 ½ cups fine almond flour 
  • ½ cup grated Parmesan cheese
  • 4 tbsp finely ground flaxseed meal 
  • 2 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • salt and black pepper to taste 
  • olive oil cooking spray


  1. Preheat oven to 350°F.
  2. Season the chicken with salt and black pepper. 
  3. Place the almond flour, Parmesan cheese, flaxseed meal, paprika, garlic powder, onion powder and salt and black pepper to taste in a shallow bowl and mix to combine. Set aside. 
  4. Add the egg to another bowl and beat it lightly.
  5. Dip each chicken piece in the egg then coat in the almond flour mixture. 
  6. Repeat this step. 
  7. Place them on a baking sheet lined with parchment paper. 
  8. Spray the chicken with olive oil spray. 
  9. Bake for 15-20 minutes or until golden. 
  10. Serve immediately.


  • Serving Size: 1
  • Calories: 322
  • Carbohydrates: 9.4g
  • Fat: 18.6g
  • Sugar: 1.3g
  • Protein: 28.1g
  • Fiber: 5.2g

Print Recipe

Make sure to sign up for free to get instant access to the 5-Ingredient Keto Cookbook, which includes my favorite 20+ keto recipes of all-time, all under 5 ingredients.

View All the 5-Ingredient Keto Cookbook Recipes

  1. Not sure if my question ever reached you. Mine were good flavor-wise, but I had to use a lot of extra eggs for the egg wash layer (I kept running out), and they did not turn out crispy at all. I also used regular Pam spray instead of olive oil spray. Any tips if I make this again in the future?

  2. Is each piece supposed to be dipped in the egg wash, then flour, then egg wash and flour again? Or just once. Also any tips about the egg wash running out and the breading not sticking well after baking are appreciated. Thanks.

Ask a Question/Comment

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

Facebook icon Twitter icon Instagram icon Pinterest icon Google+ icon YouTube icon LinkedIn icon Contact icon