Almond Flour Chicken Tenders
These Almond Flour Chicken Tenders are easy healthy crispy chicken tenders coated with almond flour.
Bonus, this is a keto chicken recipe, low in carbs and perfectly diabetic friendly.
If you love crispy, juicy chicken tenders but want to avoid the carbs, grains, or gluten from panko crumb, then this low-carb chicken tender recipe is for you.
They are naturally:
- And a dairy-free option is provided
How To Make Almond Flour Chicken Tenders
It’s so easy to make these healthy chicken tenders that you will bring this recipe to your family table weekly.
All you need to make juicy chicken tenderloins are an excellent marinade, also called egg wash, made of:
- Egg – eggs are naturally low in carbs.
- Mayonnaise or swap for Greek yogurt if you don’t like mayonnaise.
- Dijon Mustard
- Lemon Juice – you can use store-bought lemon juice or make your own by juicing fresh lemons.
For the almond flour coating, you need:
- Almond Flour – or almond meal both options work very well as low-carb flour.
- Onion Powder
- Garlic Powder
- Salt and Pepper
- Blanched Almonds – crushed in a grinder for a few seconds to add crunchy pieces of almonds to your coating.
You can also optionally add parmesan cheese.
Cutting The Chicken
If you can’t find chicken tenderloins at the grocery store, buy chicken breast instead.
Then, place the chicken breast on a chopping board and cut into thick 2/3-inch slices that resemble chicken tenderloins.
Soaking The Tenderloins
The secret of juicy chicken tenderloins is the marinade.
If you have time, soak the tenderloins for 30 minutes in the fridge.
If you can’t, the recipe will still work, but the meat won’t be as juicy and flavorsome.
Whisk the egg, mayonnaise, lemon juice, and Dijon mustard in a large mixing bowl.
Place all the chicken pieces in the bowl, cover with a lid and set aside in the fridge for 30 minutes or while preparing the coating.
First, place the blanched almond in a herb mixer or Nutribullet and pulse them to form a thick, coarse crumb.
This adds a crunchy texture to the chicken.
Place the almond flour, garlic powder, salt, pepper, onion powder, and coarse almond chunks in a small, shallow bowl. Stir with a spoon to evenly combine.
Remove the chicken from the fridge.
Cover a baking sheet with lightly oiled parchment paper and set it aside.
Using tongs and working with one chicken tenderloin at a time, bring the tenderloin into the bowl with the almond flour coating.
Press to stick the coating on one side, and with your other dry hand, sprinkle some coating on the other side of the chicken piece. Press to stick.
Place the coated chicken tenders on the baking sheet.
Repeat the step above until all the chicken tenderloins are evenly coated.
Make sure the chicken pieces don’t overlap on the baking tray.
Meanwhile, preheat the oven to 400°F (200°C).
Baking Chicken Tenders
When all the chicken tenders have been coated, spray olive oil on top and bake in the center rack of the oven for 10 minutes.
Remove from the oven using tongs and flip each chicken tender on the other side. Spray some oil on top of each of them again.
Return to the oven for 8 to 10 minutes – don’t exceed 20 minutes, or the meat will be very dry. Bake until golden brown and crispy.
Air-frying Chicken Tenders
Another option is to air fry the chicken tenders.
Lightly oil the air fryer basket with oil spray.
Place the coated chicken strips in the basket, leaving some free space between each.
Spray some oil on the chicken and air fry for 6-8 minutes.
Flip the tenderloins over, spray some more oil, and air fry for an extra 6-8 minutes until crispy and golden brown on the outside.
Frying The Tenders
The last option consists of frying the tenders in oil. It’s not my preferred method because the almond coating is fragile and often falls apart in the oil bath.
The best oils for frying chicken are high-smoke point oils like avocado oil.
Warm half an inch of oil in a frying pan and fry the chicken on both sides until golden brown – it takes about 6 minutes.
Cool down on absorbent paper to remove excess oil before serving.
Chicken Tender Sauces
Chicken tenders are delicious finger food also called chicken fingers and delicious served with a creamy dipping sauce like:
- Thousand Island Sauce
- Homemade Ranch
- Homemade Ketchup
- Dijon Mustard
- Sriracha Sauce
- Buffalo Sauce
- Tahini Sauce
- Mushroom Sauce
You can use these chicken tenders to dip into a sauce as mentioned above or as:
- A salad topping to make a low-carb cobb salad.
- Chicken wrap filling – using my almond flour tortillas.
- Pizza toppings – to make a keto pizza.
- The main to vegetable like my Roasted Rutabaga, Oven Roasted Potatoes, or Roasted Zucchini.
You can store these chicken almond tenders in an airtight container in the fridge for up to 3 days.
You can also freeze the chicken tenders for later and thaw them in the fridge the day before.
Chicken tenders can be easily rewarmed in a hot oven, air fryer, or frying pan.
Avoid using your microwave as the chicken gets dry and the coating soft and soggy.
Below I listed some options to make this recipe with other ingredients that suit your food allergy.
- Nut Allergies – almond flour can be replaced with sesame flour, oat flour, or sunflower seed flour. Don’t use coconut flour because the chicken would be too dry. Swap blanched almonds for sunflower seeds.
- Egg Allergies – swap the egg for a flax egg by stirring one tablespoon of flaxseed meal with 3 tablespoons of lukewarm water.
- Mayonnaise Allergy – swap for yogurt, dairy-free if needed.
More Healthy Chicken Recipes
If you like healthy chicken recipes, I’ve listed more recipes for you to try.
Have you made these low-carb chicken tenders? Share a comment or review below to share your feedback about this chicken recipe.
Almond Flour Chicken Tenders
Want My Kitchen Equipment?
- 1 lbs Chicken Tenderloins use chicken breast cut into 2/3-inch thick sticks
- 1 Egg
- 1 tablespoon Mayonnaise
- 1 ½ tablespoon Dijon Mustard
- 1 tablespoon Lemon Juice
Almond Flour Coating
- ¾ cup Almond Flour
- ½ cup Blanched Almonds grind in a coarse mixture or use more almond flour
- ½ teaspoon Onion Powder
- ½ teaspoon Salt
- ¼ teaspoon Garlic Powder
- Preheat the oven to 400°F (200°C). Line a baking tray with lightly oiled parchment paper. Set aside.
- In a large bowl, whisk all the liquid ingredients. Dip the chicken tenderloins in the egg mixture for 5 minutes. Meanwhile, prepare the coating.
- Place the blanched almonds in a grinder or small food processor/Nutribullet and pulse in 5-second bursts until it forms a coarse crumb.
- In a shallow bowl, whisk coarse almonds, almond flour, garlic powder, onion powder, salt, and pepper.
- Pick up the chicken tenderloins one at a time with tongs and place them in the shallow bowl with almond flour coating. Sprinkle coating and press down with the tong to stick to the meat.
- Place on the baking tray and repeat the steps above for the remaining chicken sticks.
- Spray oil on the tenderloins before baking.
- Bake for 10 minutes, flip over, spray oil again on the other side, and return to the oven for 10 minutes. Bake for a maximum of 20 minutes or the tenderloins get dry.
- Place the chicken tenderloins in a slightly oiled air fryer basket – make sure they don't touch each other. Spray olive oil on the coated tenderloins.
- Air fry at 400°F (200°C) for 8 minutes. Flip them, spray some oil again, and air fry for an extra 5-8 minutes.
To save your own private notes on your favorite recipes, join Sweetashoney Members!
ToolsGetting Started What Is Keto? Macro Calculator Sweetener Converter Meal Plans Recipe Ebooks Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy Sweeteners
Preparation:Under 30 Minutes
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
Share this post!
If you enjoyed this post, share it with your close ones!
Leave a comment
Instead of using mayonnaise, I used keto friendly ranch dressing.
Absolutely delicious! I did use 1/4 cup parm cheese. I didn’t have whole almonds so just used 1/2 cup almond flour plus 1/4 cup parm cheese. Cooked as directed. It was a huge hit. Thank you 😊 exactly 20 minutes is cooked to perfection!
Unfortunately I couldn’t get the breading to stick after I air fryed 😕 other than that issue it was delicious!
In an air fryer, it’s essential to spray olive oil on the tenders. The air circulation inside an air fryer blows the breading otherwise.
This was fabulous!!!! The leftovers are in my salad for lunch! We loved it and I will be making this again soon!!!
This sounds delicious!
More of a question than a comment…
I only see mention of parmesan cheese but don’t see it in the recipe.
P.S. I will give it a try either way
Yes sorry about that, parmesan is totally optional, you can swap 1/4 cup almond flour for thinly grated parmesan. Enjoy!