Keto Chicken Tenders

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Our Crunchy Keto Chicken Tenders Recipe, or Strips, is a kid friendly gluten free alternative to high carb chicken tenders. The coating fries up super crispy and with the flavor of restaurant style chicken tenders. You won't be disappointed! 

crunchy fried keto chicken tenders on a plate with celery.

Keto Chicken Tenders

Simply find alternatives that are just as delicious, like these super moist and crunchy keto chicken strips. Plus these are a gluten-free chicken tenders recipe as they use almond flour.

Keto chicken tenders offer a crunchy outside with a tender and juicy white meat chicken on the inside. You won't even miss ordering takeout, because these hit the spot! Plus it is a kid-friendly chicken recipe, so the whole family can dig in and be satisfied.

Check out our Fathead Pizza Too

When you're done here be sure to check out this AMAZING Skillet Breakfast Pizza I made, Full recipe here Fathead Pizza.  You could whip up this for breakfast and then this keto chicken recipe for lunch.

breakfast pizza on skillet.

Crunchy Gluten Free Chicken Tenders

Yes, folks!  You heard that correctly.  Crunchy and moist chicken tenders....  allowed on the keto diet!  The best thing about these chicken tenders is that your whole family will love them.  No one will be able to tell that these keto chicken tenders are made for a specific way of eating.

Honestly, my husband thought I added corn meal to the flour, that is all. This is one of those keto dishes that doesn't scream keto. It is just simply a different way to bread your chicken. Genius.

Also check out our amazing low carb meatballs!


Now, for this particular recipe I did use a fryer. Baking instructions are below.

Our keto chicken tenders are full of flavor, totally juicy and have the most amazing crunch. Kids love them. Adults love them. These chicken tenders also  make the perfect appetizer.

I was told that I can't have fried food on keto, how are these keto?

The confusion lies within the statement "can't".  You can have fried food on keto, but what matters is the breading and the oil. This recipe uses keto approved breading. Some think peanut oil is a no no. That is personal choice, use lard if concerned, however no oil has ever kicked us out of ketosis.

I won't bore you with anymore ramblings... let's jump to the recipe!   Wait.... one more thing

Recipe variation idea-

Mix ins!  Try adding different seasonings and even grated Parmesan to the flour.  I went with a basic salt and pepper for this recipe as I was dipping them in buffalo sauce.

Here is how to make our

Keto chicken tenders

  • Serves 2 (About 3 tenders each) - Nutrition information listed below (please note- this is only an estimate.
  •  For example- you won't actually be eating ½ cup of almond flour. Some is lost in preparation and cooking.  Also, these macros do not include oil for frying)

Ingredients (full recipe card below) - 

keto chicken tenders


Prepare fryer per manufacturer instructions. We used peanut oil with a temperature of 375º for 6 minutes. Times will vary due to chicken tender sizes.

 What If I Don't Want To Use Peanut Oil

If you are concerned about using peanut oil, here is a great resource on frying oils while on keto from MyKetoKitchen.

  • For the coating-  whisk egg and cream in a large bowl. Season with salt and pepper. Add chicken and let sit for about 10 minutes.

chicken breast strips cut and being coated for gluten free chicken tenders.

  • Add almond flour to a shallow dish or pan, season with salt & pepper.
  • Coat both sides of chicken with flour.
  • Fry in small batches until golden brown and internal temperature reaches 160º.
  • Dip in your favorite keto friendly sauce.

dipping sauce in a bowl.

Everyone will love them !  My daughter certainly does.

hands breaking open a chicken tender.

Why Did My Breading Fall Off

My breading fell off and didn't brown as much as yours, what did I do wrong?

Typically this is due to the temperature of the fry oil not being hot enough.  Between each round of frying, the oil needs time to come back up to temperature.

BAKING INSTRUCTIONS for Keto Chicken Tenders

If you prefer to bake these keto chicken tenders rather than fry them here is how-

Follow the above steps for coating the chicken tenders. Set aside.  Grease a sheet pan with Olive oil and PREHEAT THE PAN in a 425 degree oven.  Preheating the pan will help crisp the tenders by starting them off hot right away.

Bake for about 10 minutes , flip and continue baking another 10 minutes or until golden. There keto chicken tenders will not crisp up the same as a fryer. The fryer gets all sides evenly at one time. But baking is an easier alternative for those who don't have or care to use a fryer.

Which Method is Best Fried or Baked for Chicken Tenders

I have tried these both the fried way and baked, they are amazing!  I can't believe how tender and juicy. Thank you!

You are welcome!  I often think that something about the almond flour helps retain moisture.

Best Dipping Sauces for Keto Chicken Strips

You can eat these strips plain or reach for your favorite dipper sauce. If you are following the Ketogenic diet you want to ensure that your sauce is keto approved. You could find a barbeque sauce that fits your diet and dip in that. For kids they might enjoy ranch dressing, honey mustard, or even plain ketchup.

Can I Use Chicken Breasts In This Keto Chicken Tender Recipe

If you opt to use boneless chicken breasts you just want to make sure that you cut your breast into strips. That way they are like chicken tenders and will cook faster. If you leave them whole breast it will add a lot of time to cooking and thye wouldn't be a strip or tender at that point.

Can You Freeze Homemade Chicken Tenders

Yes, you can freeze any leftovers you may have. Simply cook as directed and then transfer any leftover chicken tenders in an airtight container or sealable bag. Store in the freezer for up to three months.

When you want to eat you can warm in the oven until heated through, toss in the microwave, or thaw in the fridge overnight and eat cold the next day.

For another delicious and kid friendly chicken recipe

Keto Pizza- Grilled Chicken and Spinach with a creamy White Sauce

grilled chicken pizza with spinach.

keto chicken tenders

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More of our Amazing Keto Chicken Recipes 

Keto Chicken Tenders

Keto Chicken Tenders

Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 6 minutes
Total Time: 16 minutes

Eating Keto? Don't give up foods you love. Simply find alternatives that are just as delicious, like these super moist & crunchy keto chicken tenders.


  • 8 ounces chicken breast tenderloins, about 6 pieces
  • 1 cup almond flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ¼ cup Heavy Whipping
  • 1 large egg


  1. For the coating- whisk egg and cream in a large bowl. Season with salt and pepper. Add chicken and let sit for about 10 minutes.
  2. Add almond flour to a shallow dish or pan, season with salt & pepper.
  3. Coat both sides of chicken with flour.
  4. Fry in small batches until golden brown and internal temperature reaches 160º.
  5. Dip in your favorite keto friendly sauce.


Serves 2

Nutrition Information:
Yield: 6
Amount Per Serving: Calories: 474

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22 thoughts on “Keto Chicken Tenders”

  1. Recipe turned out great! I cooked them in my air fryer for total of 7min. 5min on one side flipped them add another 3min. My question is tho. I want the full nutrition facts. I don't care about the calories, I need to know to know everything else.

    • Unless you used exactly the same brands as she did, your numbers will be different. You’d really need to calculate for yourself.

    • Yes! We haven't tried, but I know from experience that it should work same as baking in the oven. So, here are a few things I would do if trying this-
      Be careful of the coating- when deep frying it is cooked hot and fast which helps the coating stick.
      Use your air fryer's equivalent to a 425* oven to again- cook hot and fast. This will help crisp them also.

      Hope that helps!

  2. I have been making these for months, using Parmesan cheese mixed with Almond Flour. I add basil, Paprika, Oregano, sometimes Garlic powder, add any spices you like. I do make these in a small skillet usually as my deep fryer requires a lot of oil, and I am cooking for 1. These absolutely get crispy! Just turn the heat up a little after the chicken cooks a few minutes. The oil is messy afterwards and requires straining to re-use. (problem with deep frying) I am a serious about healthy cooking so I use Coconut Oil.

  3. I tried this with coconut cream instead of the basic whipping cream - a bit less dense than yours, for sure, but worked! Wanted to suggest it for people who didn't want to including milk / are lactose intolerant.

    Thanks for the recipe!

  4. What is the sauce you have in the pictures?? I have to have a dipping sauce with my chicken.

    • Hi Demi,

      Just a basic buffalo sauce. There is no carbs in the store brand I used. (Hannaford)

  5. I tried cooking these on the stove because I don't have a fryer. It was a mess unfortunately- I wanted crunchy so bad! It sure how to get them crunchy without fryer....

    • Hi Holly, Yes unfortunately I can see how that would happen on the stove.
      With the fryer the oil crisps the outside so quickly.

      Have you tried baking them?

    • I make these on the stove all the time. I use a deep frying pan with about a half inch of peanut oil in it and make it just like you would fried chicken.

    • Drizzle with olive oil and bake on 450 for 15 minutes is how I would do it. But, I haven't tested that. Let us know!

      • Thank you for the recipe! I just pulled mine out of the oven and they look amazing! I turned mine over around 12 minutes and let them cook a total of 17 minutes to get crispy. It worked and while they probably aren't as crispy as they would be with a deep fryer, they still have a little crunch:) TY!

  6. I have not tried this yet but certainly plan to! My daycare kids can be picky eaters and I think this one will be a winner! I am trying to lose weight and I love how easy and low carb this is! Thanks so much!

  7. I am not a big fan of almond flour but I was wondering if Carb Quick would work as well. Thanks!


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