Crispy Low Carb Chicken Tenders – Easy Almond Flour Recipe

These low carb chicken tenders are one of those recipes that make it easy to enjoy crispy, flavorful chicken without traditional breadcrumbs. I wanted a tender that would have a golden coating on the outside while staying juicy inside, so I combined almond flour with Parmesan, garlic, paprika, and Italian herbs. The result is a crunchy, savory coating that works beautifully in the oven and can also be adapted for the air fryer.

The chicken is simple enough for a weeknight dinner but works just as well for dipping, meal prep, or serving alongside a fresh salad.

Why This Recipe Works

• Almond flour creates a naturally nutty, crisp coating without traditional wheat breadcrumbs.
• Parmesan adds savory flavor and helps the crust develop a golden finish.
• Garlic powder, paprika, and Italian seasoning give the coating plenty of flavor without requiring a long marinade.
• Baking the tenders on a wire rack allows hot air to circulate around the chicken for more even browning.
• A light coating of olive oil helps the crust become crisp and golden.
• The recipe can also be cooked in an air fryer when you want an even faster option.

Prep & Cooking

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 4

Ingredients

• 1 ½ lb (680g) chicken tenderloins
• 1 cup (96g) finely ground almond flour — almond meal can be used in the UK and Australia
• ½ cup (50g) finely grated Parmesan cheese
• 2 large eggs
• 1 tablespoon (15ml) unsweetened almond milk or regular milk
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon Italian seasoning
• ½ teaspoon onion powder
• ½ teaspoon fine sea salt
• ¼ teaspoon black pepper
• 1 tablespoon (15ml) extra-virgin olive oil
• Fresh parsley, for serving
• Lemon wedges, for serving

Equipment

• Large mixing bowls
• Whisk
• Baking sheet
• Wire baking rack
• Parchment paper
• Tongs
• Instant-read thermometer

If you don't have a wire rack, place the chicken directly on a parchment-lined baking sheet and turn the tenders halfway through cooking.

Instructions

Step 1 — Prepare the oven

Preheat the oven to 425°F (220°C). Place a wire rack over a baking sheet and lightly brush or spray the rack with olive oil.

Pro Tip: Preheating the oven fully before adding the chicken helps the coating start crisping immediately.

Step 2 — Prepare the chicken

Pat the chicken tenderloins dry with paper towels. Removing excess moisture helps the coating stick better. If your chicken pieces are unusually thick, gently pound them to an even thickness so they cook at the same rate.

Step 3 — Make the coating

In a shallow bowl, combine the almond flour, Parmesan, garlic powder, paprika, Italian seasoning, onion powder, salt, and black pepper. Mix thoroughly so the seasonings are evenly distributed throughout the coating.

Step 4 — Prepare the egg wash

Whisk the eggs with the almond milk in a separate shallow bowl.

Step 5 — Coat the chicken

Dip each chicken tender into the egg mixture, allowing the excess to drip away. Transfer it to the almond flour mixture and press the coating gently onto both sides. Place each coated tender on the prepared wire rack.

Pro Tip: Don't simply roll the chicken through the coating. Gently press the mixture onto the surface so more of the crust stays attached during baking.

Step 6 — Add olive oil

Lightly drizzle or spray the coated chicken with olive oil. This helps the almond flour and Parmesan coating brown and crisp in the oven.

Step 7 — Bake

Bake for approximately 18 to 22 minutes, turning the tenders halfway through cooking. The exact cooking time depends on the thickness of your chicken. Chicken should reach an internal temperature of 165°F (74°C) at the thickest point.

Step 8 — Rest and serve

Remove the chicken from the oven and let it rest for about 3 to 5 minutes. Finish with fresh parsley and a squeeze of lemon. Serve immediately with your favorite low-carb dipping sauce.

Substitutions and Variations

Can I Make These Low Carb Chicken Tenders in an Air Fryer?

Yes. Preheat your air fryer to 400°F (200°C). Arrange the coated chicken tenders in a single layer, leaving space between each piece. Air fry for approximately 9 to 12 minutes, turning halfway through cooking, until the chicken reaches 165°F (74°C). Cooking times vary between air fryers, so use the internal temperature rather than time alone to determine when the chicken is finished.

Can I Make Low Carb Chicken Tenders Without Breadcrumbs?

Yes. That's exactly what this recipe does. The combination of finely ground almond flour and Parmesan provides the crispy coating without traditional breadcrumbs. You can also experiment with finely crushed pork rinds if you want a different low-carb coating texture.

Can I Use Almond Meal Instead of Almond Flour?

Yes. Almond meal generally has a slightly coarser texture because it may contain almond skins. It can still work for this recipe, although finely ground almond flour will usually produce a more uniform coating. In the UK and Australia, you may see almond meal used more frequently than the term almond flour.

How Do I Keep Low Carb Chicken Tenders Crispy?

Start by patting the chicken dry before coating it. Don't overcrowd the baking rack, because space allows hot air to circulate around each tender. A wire rack also helps prevent the underside from becoming soggy. Finally, serve the chicken soon after cooking rather than covering it tightly while it is still hot. Trapped steam can soften the coating.

Can I Make These Gluten-Free?

Yes. This recipe contains no traditional wheat flour or breadcrumbs. However, always check the labels of packaged ingredients such as Parmesan, seasonings, and dipping sauces if you need the entire meal to be certified gluten-free.

Can I Freeze Low Carb Chicken Tenders?

Yes. Allow the cooked chicken tenders to cool completely before freezing. Place them in a freezer-safe container with parchment between layers and freeze for up to approximately 2 to 3 months for best quality. For the best texture, reheat them directly from frozen in an oven or air fryer rather than microwaving them.

UK and Australia — Ingredient Swaps

Almond flour may be sold as almond meal. Chicken tenderloins may be labelled chicken strips or chicken goujons depending on the store. When following the oven method, 425°F is approximately 220°C. In Australia and the UK, "grill" is commonly used where American recipes use "broil."

Storage & Reheating

• Refrigerator: Store leftover chicken tenders in an airtight container and use within 3 to 4 days.
• Freezer: Freeze completely cooled tenders in a freezer-safe container or bag. Separate layers with parchment paper to prevent sticking. Good for up to 2 to 3 months.
• Oven reheating: Reheat at 375°F (190°C) until hot and crisp.
• Air fryer reheating: Reheat at 350 to 375°F (175 to 190°C) for several minutes until warmed through and crisp.
• Microwave: The microwave is convenient but will soften the coating. For the crispiest result, use an oven or air fryer.

Easy Dipping Sauce Ideas

• Homemade ranch
• Garlic yogurt dip
• Sugar-free barbecue sauce
• Buffalo sauce
• Low-carb honey mustard
• Tzatziki
• Garlic Parmesan dipping sauce

Serving Ideas

• Serve with a crisp green salad.
• Pair with roasted broccoli or cauliflower.
• Serve with zucchini fries.
• Add them to a low-carb wrap.
• Slice them over a salad for a protein-rich meal.
• Serve with several dipping sauces as an appetizer or party snack.

Nutrition (Per Serving)

• Calories: 390
• Protein: 42g
• Carbohydrates: 4g net
• Fat: 22g

Recipe FAQs

These low carb chicken tenders give you the crispy coating and juicy chicken you want from classic tenders while using almond flour and Parmesan instead of traditional breadcrumbs. They're quick enough for a weeknight dinner, easy to adapt for the air fryer, and versatile enough to serve with salads, vegetables, wraps, or dipping sauces.

If you made these, rate the recipe above and share how it turned out.