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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


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


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.


  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.


  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


  • 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

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