Air Fryer Chicken Tenders

Incredibly crunchy chicken tenders in under 30 minutes.
Incredibly crunchy chicken tenders in under 30 minutes.
Incredibly crunchy chicken tenders in under 30 minutes.
b l o g

Air Fryer Chicken Tenders

Incredibly crunchy chicken tenders in under 30 minutes.

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My Ninja Foodi air fryer is my new kitchen wonder. Recently, I worked on a recipe for crispy keto chicken tenders, and this one was a total hit.

What I love about cooking meats in the air fryer, is that you get a satisfying crisp factor, while also keeping your proteins super juicy and tender.

Plus, it’s all done super quickly.

Ingredients for Keto Chicken Tenders

The ingredients for these keto chicken tenders is pretty standard, minus the breading.

  • 2 lbs chicken tenders – fat removed. You can also use two pounds of chicken breasts, and slice them into 1-in wide slices
  • 5 ounces pork rinds, plain
  • 1 tablespoon old bay
  • 2 teaspoons paprika
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • a pinch or two of salt
  • 4 egg whites
  • Olive oil cooking spray.

How to make crispy Keto Chicken Tenders

First, begin by trimming any fat off of your chicken and patting it dry.

Season your chicken with garlic powder, paprika and salt (1 teaspoon each). Set aside.

seasoned chicken

In a small food processor, grind your pork rinds until they are the consistency of panko, or thick bread crumbs.

Season the crumbs with garlic powder, paprika, salt, old bay and onion powder. Then pulse again until the mixture is incorporated.

Crack your eggs and separate your yolks from your whites. Store the yolks in an airtight container to use for later.

Dip your chicken tenders in the egg whites, and then into the pork rind mixture.

Shake of excess mixture.

Chicken tenders rolled in pork rinds

Spray with a light coating of olive oil cooking spray.

Bake at 375 degrees for 20 minutes, flipping halfway through. The chicken is done when an inserted thermometer reads 165 degrees Fahrenheit.

Why should I use an air fryer?

Keto chicken tenders on a plate with dipping sauce.

I love my air fryer and I use it for a couple of reasons.

First, it cuts down on the amount of oil I need to use for cooking. That is always a win.

Next, I really love that I can make most things in it with one pan. It’s really exciting to easily make meals without a ton of dishes.

Lastly, the crunch factor is amazing. I don’t think you get a better crunch or crisp without oil. Air Fryer chicken tenders are a delicious option overall.

I personally and a Ninja Foodi person (I have the 11-in-1). This can be done in any air fryer, however.

What side dish can I serve with this?

These are great with a side of broccoli, I also love them with sweet potato fries.

Looking for more dinner ideas?

Print the recipe below, or be sure to save it as a pin for later when you’re craving them!

Chicken tenders on a plate with dipping sauce.

Step-by-step instructions with video

Print
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Chicken tenders held up by hands with pink nails

Air Fryer Chicken Tenders


  • Author: Mila Clarke Buckley
  • Total Time: 25 minutes
  • Yield: 10 chicken strips 1x
  • Diet: Diabetic

Description

Crispy keto chicken fingers are easy to make and a total delight!


Ingredients

Units Scale
  • 2 lbs chicken tenders – fat removed. You can also use two pounds of chicken breasts, and slice them into 1-in wide slices
  • 5 ounces pork rinds, plain
  • 1 tablespoon old bay
  • 2 teaspoons paprika
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • a pinch or two of salt
  • 4 egg whites
  • Olive oil cooking spray.

Instructions

  1. First, begin by trimming any fat off of your chicken and patting it dry.
  2. Season your chicken with garlic powder, paprika and salt (1 teaspoon each). Set aside.
  3. In a small food processor, grind your pork rinds until they are the consistency of panko, or thick bread crumbs.
  4. Season the crumbs with garlic powder, paprika, salt, old bay and onion powder. Then pulse again until the mixture is incorporated.
  5. Crack your eggs and separate your yolks from your whites. Store the yolks in an airtight container to use for later.
  6. Dip your chicken tenders in the egg whites, and then into the pork rind mixture.
  7. Shake of excess mixture.
  8. Spray with a light coating of olive oil cooking spray.

  9. Bake at 375 degrees for 20 minutes, flipping halfway through. The chicken is done when an inserted thermometer reads 165 degrees Fahrenheit.

Notes

  1. You can leave them in the air fryer a little longer if you want them extra crispy.
  2. Any dipping sauce will do here. Ranch is a solid option, garlic aioli is delicious, or eating them plain tastes super delicious. 
  3. You can make these in your oven if you don’t have an air fryer.. Bake them at 350 degrees for 30 minutes, or until a thermometer reads 165 degrees Fahrenheit.
  • Prep Time: 5
  • Cook Time: 20
  • Category: Chicken
  • Method: Air Fry
  • Cuisine: Southern

Nutrition

  • Serving Size: 2 Chicken Tenders
  • Calories: 396
  • Sugar: 0.4g
  • Sodium: 643.8g
  • Fat: 13.9g
  • Carbohydrates: 2.4g
  • Fiber: 0.6g
  • Protein: 61.5g
  • Cholesterol: 159.4g

14 Responses

    1. Hi! Nutrition info is in the recipe card along with the serving information. This makes 5 servings or 10 Chicken Tenders.

  1. Thanks For Sharing this Amazing Recipe. My Family Loved It. I will be sharing this Recipe with my Friends. Hope They will like it.

  2. Hands down the best keto chicken tender recipe I have tried! All of us agreed they were the best and will be our new go to. Thank you so much for sharing the recipe!!

  3. Start to finish under 30 minutes–my mind was blown. Thank you! I’ll be saving this recipe because it’s so easy and GOOD.

  4. I have made this recipe twice so far and each time I am amazed that It’s keto and not deep fried!! Thanks for such a healthy alternative for fried chicken, I’ve been looking for a recipe like this for a while now!

  5. Whew! So happy I came across this recipe! My air fryer has become my BFF, so these chicken tenders had to happen! Thanks for this recipe- we’ll be making it again and again!

  6. I am so happy I came across this post! I have been thinking about getting an air fryer and now I’m sold! I took a special trip to my sister’s house just to try this recipe using her air fryer and I loved it! So crispy and so easy to make!

  7. I just got an air fryer and this is going to be the first thing I use it for. Thanks for the super easy-to-make recipe!

    1. Hi Judy! I used the Ninja Foodi 11-in-1 air fryer/pressure cooker combo. It’s an amazing appliance and does so much!

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Mila Clarke sits on a couch and smiles at camera

Hi! I'm Mila.

I’m a millennial living with LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen!

Hangry Woman is for anyone with diabetes – regardless of type.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals. Plus, you get video cooking demos, essays on life with diabetes, and lots of weekly joy.

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