Keto Chicken Tenders
Published June 27, 2019 • Updated February 2, 2026
Juicy, crunchy keto chicken tenders prepared three ways - baked, air fryer and fried
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Get crispy, juicy low-carb chicken tenders using pork panko. You'll be amazed these are homemade and not from your favorite fast food chicken restaurant. With about 1 g net carb per chicken strip, they make an easy keto dinner any night of the week.
Sometimes you just crave fast food. There’s usually a low-carb alternative to that carb-loaded meal though. Whether it’s a hamburger and fries or teriyaki chicken from Panda, there are lots of homemade versions that taste just as good and these chicken strips are no exception.
Fried chicken tenders, chicken strips or chicken fingers – whatever you call them, they’re pretty much the same dish. Juicy chicken tenderloins coated with a thick layer of breading and fried or baked until crispy and crunchy, perfect for dipping in your favorite sauce – BBQ sauce, ranch or Chick-Fil-A sauce.
This keto recipe is one of the crunchiest ways to make tenderloins. I triple dip the chicken in a breading of almond flour and ground pork rinds with a seasoning blend. The result is that crunch you’ve been missing with a flavor similar to KFC or Popeye’s.
How to make keto chicken tenders
- Pat dry tenderloins with a paper towel and season with salt and pepper.
- Get out three bowls or plates. To the first bowl add almond flour, pork panko, onion powder, garlic powder, salt and pepper. Whisk an egg in the second bowl. In the third bowl, add only pork panko.
- Dust one chicken tender in the first bowl. Then dip in egg wash. Dust again with more almond flour and pork panko. Then back in the egg wash. Do a final coating in the third bowl with pork panko only.
- Fry in avocado oil on the stove top, bake in the oven or cook in the air fryer.
Key ingredients
- Chicken – Since this is a chicken strips recipe, I’m using chicken tenderloin which is that thin flap of meat that comes off of the chicken breast. However, you can actually substitute for chicken breasts or chicken thighs and just cut them into thin strips.
- Almond flour – The purpose of the almond flour is to help absorb moisture from the egg wash. It will help create a binder so that the crunchy pork rind breading sticks to your chicken tender as it fries or bakes. If you can’t have almond flour, try using parmesan cheese or protein powder. If you use protein powder, you will have to fry your chicken strips at a lower temperature since protein powder can burn easily – especially if you have larger chicken tenders.
- Pork panko – The key ingredient for crunchy, crispy chicken strips that keeps net carbs low since pork panko is made from ground pork rinds and is zero carbs. If you can’t get a hold of ground pork rinds, just grind up pork rinds in a food processor or blender.
- Egg – Creates a binder to help the breading stick to the chicken tenderloin.
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Ingredients
1 pound chicken tenders or thigh meat, cut into strips -
1 1/2 cup ground pork rinds, divided
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1/3 cup almond flour
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1 teaspoon garlic powder
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1 teaspoon onion powder
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1/4 teaspoon salt
-
1/4 teaspoon black pepper
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1 egg
Step by Step Instructions
Step by Step Instructions
Season the chicken
Pat dry the chicken tenderloins with a paper towel to remove excess moisture. Season with salt and pepper. Then set aside.
- Chicken
Make breading
In a shallow bowl or plate, mix together 1 cup pork panko, almond flour, garlic powder, onion powder, salt and pepper. To a separate bowl, add remaining 1/2 cup pork panko.
- Almond flour
- Pork panko
- Garlic powder
- Onion powder
- Salt & pepper
First coat
Add a couple of chicken tenders to the bowl with the almond flour, pork panko breading. Dust until coated.
Dip in egg wash
Dip each tender in the egg wash, then put back into the bowl with almond flour and pork panko for another dusting of breading.
Third coating
For extra, extra crispy chicken strips, do a final coating with egg wash and a dip in a bowl with ground pork rinds only.
Air fryer instructions
Add in a single layer to an air fryer basket or tray. Spray the top of the chicken strips with oil. Bake at 350-360 for 8-12 minutes or until chicken strips have cooked all the way through.
Stovetop instructions
Fill a skillet with 2 cm of avocado oil and heat over medium heat. Once oil ripples as you turn the skillet, you are ready to add your chicken strips. Working in batches, add breaded chicken tenders to the hot oil and fry for 3-5 minutes on each side until chicken is cooked through. Remove and let sit on a plate with a paper towel.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
Frequently Asked Questions
Can you make chicken strips ahead of time?
You can bread them ahead of time, but I would store them in the refrigerator until ready to cook. You can freeze your cooked chicken strips. Instructions are above.
Can you stack the battered chicken tenders in the air fryer?
For even baking and crisping, you want to lay your chicken strips in a single layer. This will allow the air to circulate evenly around the chicken strips to get them extra crunchy. However, in a hurry, you can stack them.
How long do you bake chicken tenders?
This depends on if you are using an air fryer or the oven. In the air fryer, it will take at least 8-10 minutes. In the oven, the chicken strips will take about 15-20 minutes to cook through.
How do you reheat them?
The breading from leftover chicken tenders can turn soggy when stored in the refrigerator. Reheat chicken tenders in the oven or air fryer. Cook them at 350 degrees in the air fryer for 6-8 minutes. In the oven, cook at 400 degrees for 10 minutes.
These were really good! I have been craving chicken tenders, but had bariatric surgery. I made these for dinner tonight for my husband and I and they were delicious! Even my husband who is not restricted in what he can eat, liked them!
I followed the directions and they turned out very good. I will definitely make these again.
Awesome recipe. Easy to make. I was missing crispy chicken Caesar wraps. So I made the chicken fingers and used keg Caesar dressing, parmesan cheese, bacon and wrapped them in Romain lettuce. The chicken is soo good n crispy!
I just made these and I can’t tell you how much we enjoyed your recipe. I only had the hot and spicy chicharones but I think it added a little zip! Not hot or spicy… just flavorful. Thank you for such an easy delicious dinner. It definitely a “do over”!
We liked this a lot. Only pork rinds I had were chili lime flavored and they worked great. Amazed at how moist the chicken turns out in the air fryer.
Fantastic recipe, thank you so much for posting it! I think the blend of the pork rinds with the almond flour made for a finer breading. I seasoned with Jack Daniel’s Chicken Rub seasoning. It turned out great!
Absolutely delicious! I did add 1/4 teaspoon of dried chilli flakes to the breading mixture though because I love a little heat. Definitely on the menu again!
These were really good, definitely no leftovers! I did spray them with some olive oil because they weren't browning at all when I turned them.
These are so good!! They didn’t last long at all. We just had a little sugar free ketchup with them. Thank you!
Finally, a keto chicken strip breading that actually works! We scarfed these down tonight - thank you! Just found your website and can’t wait to try more recipes!