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Low-Carb Air Fryer Chicken Tenders

With a crispy, low-carb coating, air fryer chicken tenders are a super-quick lunch or dinner. There are just 2.8 grams total carbs per serving; they don’t just rival takeout—they taste better and are better for you too!

Chicken tenders are one of those no-fail foods that pretty much everyone loves. Juicy, perfectly cooked chicken, coated in an herbaceous, crispy coating. Once you make a batch, you’ll never go back to flavorless drive-thru nuggets again!

Air fryer chicken tenders are easy to make, easy to clean-up, and easy to add to your weekly meal prep. Eat them for lunch with some low-carb deviled eggs or cheesy roasted cauliflower.

Air Fryer Chicken Tenders Tips

There are a few things to remember when you make air fryer chicken tenders the first time.

  • Pat the chicken dry with a paper towel. If the chicken is too wet on the outside, they won’t be nearly as crispy as you want.
  • Cut the chicken tenders evenly. This will help them all cook at the same rate.
  • Temperature check the chicken. You’ll know they are completely finished when they reach an internal temperature of 165F.
  • Spray the battered chicken with avocado spray. This will prevent them from sticking to the air fryer tray or basket.
  • Some air fryer models require you to flip the chicken tenders over halfway through cooking. This will help them cook evenly on both sides.

Ingredients

  • 2 pounds chicken breast, cut into tender-size strips
  • 2 eggs
  • 1 tsp. Dijon mustard
  • ¾ c. pork rind crumbs (we prefer Pork Panko)
  • ¾ c. finely grated parmesan cheese
  • ½ c. almond flour
  • 2 tsp. dried parsley
  • 1 tsp. Garlic powder
  • ½ tsp. salt
  • ¼ tsp. pepper 
  • Avocado oil spray

Step 1. Pat dry chicken strips with paper towel; set aside.

Step 2. In a small bowl, whisk together eggs and dijon mustard; set aside.

Step 3. In a shallow dish, mix together pork rind crumbs, parmesan cheese, almond flour, parsley, garlic powder, salt, & pepper until well blended.

Step 4. Coat each piece of chicken with egg mixture, then roll in crumb mixture until coated and place on plate or cutting board. (Hint—cover all pieces with egg mixture first, then do crumbs.)

Step 5. Spray coated chicken pieces with avocado oil spray, then place chicken, oil-sprayed side down, in a single layer in the air fryer. Spray the exposed side with avocado oil. If there is too much chicken to fit in the air fryer, do two batches!

Step 6. Air fry at 360 for approximately 10-12 minutes until internal temperature reaches 160 degrees. Then raise the temperature to 400 and cook for 2-3 minutes to brown the crust.

PIN FOR LATER

Low-Carb Air Fryer Chicken Tenders

With a crispy, low-carb coating, air fryer chicken tenders are a super-quick lunch or dinner – with just 2.8 grams total carbs per serving!
4.86 from 7 votes
Print Pin Rate
Course: Lunch
Keyword: air fryer chicken tenders
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6
Calories: 316kcal
Author: Thinlicious.com

Equipment

  • Air Fryer

Ingredients
  

  • 2 pounds Chicken Breast cut into tender-size strips
  • 2 Eggs
  • 1 tsp Dijon Mustard
  • 3/4 cup Pork Rind Crumbs
  • 3/4 cup Finely Grated Parmesan Cheese
  • 1/2 cup Almond Flour
  • 2 tsp Dried Parsley
  • 1 tsp Garlic Powder
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • Avocado Oil Spray

Instructions

  • Pat dry chicken strips with paper towel; set aside.
  • In a small bowl, whisk together eggs, and dijon mustard; set aside.
  • In shallow dish, mix together pork rind crumbs, parmesan cheese, almond flour, parsley, garlic powder, salt, & pepper until well blended.
  • Coat each piece of chicken with egg mixture, then roll in crumb mixture until coated and place on plate or cutting board. (Hint—cover all pieces with egg mixture first, then do crumbs.)
  • Spray coated chicken pieces with avocado oil spray, then place chicken, oil-sprayed side down, in single layer in air fryer. Spray exposed side with avocado oil. If there is too much chicken to fit in the air fryer, do two batches!
  • Air fry at 360 for approximately 10-12 minutes, until internal temperature reaches 160 degrees. Then raise temperature to 400 and cook for 2-3 minutes to brown the crust.

Nutrition

Serving: 1gCalories: 316kcalCarbohydrates: 2.8gProtein: 43.8gFat: 15gFiber: 1.1g

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