Keto Chicken Tenders
Published June 27, 2019 • Updated March 3, 2026
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I’ve been making this recipe for years, and the triple-dip breading method is what makes it crunchier than anything else I’ve tried. Three coats of breading, two egg washes, and that final layer of pure pork panko gives you a crust that’s thick, golden, and stays put whether you fry, bake, or air fry.
Chicken strips, chicken fingers, chicken tenders. Whatever you call them, the concept is the same: juicy chicken coated in breading, cooked until crispy, and dunked in your favorite sauce. The keto version swaps flour and breadcrumbs for almond flour and ground pork rinds. The result tastes like something between KFC and Popeye’s, with a nuttier, more golden crust.
What makes my version different is the third bowl. Most recipes stop at two coats. I go three rounds: almond flour and pork panko mix first, egg wash, back into the mix, egg wash again, then a final pass through pure pork panko. That last layer is what creates the shattering crunch. It sounds like extra work, but once your three bowls are set up, each piece takes about 30 seconds to coat.
I’ve tested all three cooking methods more times than I can count. The air fryer at 350-360 degrees is my preference (not the 400 that most recipes call for, which scorches the almond flour). Stovetop frying gives the most even golden color, and I have a trick: shake the skillet right after you drop the strips in so hot oil washes over the top and sides. For oven baking, spray the tops with oil before they go in, or the coating dries out instead of crisping.
If you’re into recreating fast food at home, I do the same thing with my Keto Big Mac Crunchwrap and Keto Crunchwrap. For another breaded chicken option, my Parmesan Crusted Chicken uses a similar coating technique with an Italian angle. And if you want more air fryer dinners, try my Air Fryer Chicken Legs for something hands-off but still crispy.
Reader Jodi, who had bariatric surgery, made these and said even her husband (who doesn’t eat low carb) asked for seconds. That’s the comment I hear most often: this doesn’t taste like a diet compromise. It just tastes like crispy chicken.
My triple-dip breading method
- Pat your tenderloins dry with a paper towel and season with salt and pepper.
- Set up three bowls. First bowl: almond flour, pork panko, onion powder, garlic powder, salt and pepper. Second bowl: whisked egg with 2 tablespoons water. Third bowl: pork panko only.
- Coat each tender in the first bowl, dip in egg wash, back into the first bowl, egg wash again, then a final coat in the pure pork panko bowl.
- Cook in the air fryer, on the stovetop in avocado oil, or bake in the oven.
Key ingredients
- Chicken – I use chicken tenderloins, the thin strip that runs along the breast. They’re the perfect size for even cooking and easy coating.
- Almond flour – This absorbs moisture from the egg wash and creates a binder so the pork rind breading actually sticks. It’s the glue holding everything together.
- Pork panko – Ground pork rinds give you zero carbs and serious crunch. The key is having it in two of the three bowls, with the final bowl being pure pork panko for that extra crispy outer layer.
- Egg – The binder between each breading layer. I thin mine with a splash of water so it coats evenly without clumping.
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Ingredients
1 pound chicken tenders or thigh meat, cut into strips -
1 1/2 cup ground pork rinds, divided
-
1/3 cup almond flour
-
1 teaspoon garlic powder
-
1 teaspoon onion powder
-
1/4 teaspoon salt
-
1/4 teaspoon black pepper
-
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.
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Get My Macros + Recipes →Frequently Asked Questions
Can I use pickle juice to brine the chicken first?
I started doing this about a year ago and now I can't go back. Soak the tenderloins in pickle juice for 30 minutes before patting dry and starting the breading process. It adds a subtle tanginess and keeps the meat noticeably juicier after cooking. I use the juice straight from a jar of dill pickles, nothing fancy.
What internal temperature should keto chicken strips reach?
I always use a meat thermometer, especially with breaded chicken where it's hard to tell doneness by looking. You're aiming for 165 degrees Fahrenheit in the thickest part. In my air fryer, that usually means 10-12 minutes at 350-360 degrees, but I check with the thermometer every time because every air fryer runs a little different.
Can I use flavored pork rinds in the breading?
I've had great results with several flavors. Chili lime pork rinds add a nice zing without being overpowering. Reader Allison tried them and was surprised how well they blended in. I've also used hot and spicy chicharrones (reader Deborah's idea), which add more flavor depth than actual heat. The seasoning bakes into the breading, so the flavor is subtle, not in-your-face.
Can I make these dairy-free or nut-free?
I get this question a lot. The recipe is already dairy-free as written, so no changes needed there. For nut-free, swap the almond flour for coconut flour (use about 2/3 the amount since it absorbs more) or unflavored protein powder. I've tested both and coconut flour gives a slightly lighter coating while protein powder runs closer to the original texture. If you go with protein powder, fry at a lower temperature or it scorches.
Can I make chicken strips ahead of time?
I bread them ahead of time and keep them on a sheet pan in the fridge until I'm ready to cook. I wouldn't let them sit longer than a few hours, though, or the egg wash starts to make the breading soggy. For freezing cooked strips, flash freeze on a pan first, then transfer to a bag. I've pulled them out weeks later and reheated straight from frozen with no issues.
Can I stack them in the air fryer?
For the crispiest results, I lay them in a single layer so hot air circulates evenly around each piece. I've stacked them when I'm in a rush and it works, but the pieces touching each other won't crisp as evenly. If you have to stack, flip and rearrange them halfway through cooking so every side gets airflow.
How do I turn these into a lettuce wrap?
Reader Amanda figured this out and I've been making it ever since. Wrap a cooked strip in romaine lettuce with Caesar dressing, shaved parmesan, and a couple pieces of bacon. It's basically a crispy chicken Caesar wrap without a tortilla. I also do a buffalo version with ranch and hot sauce that my family actually prefers.
Should I finish oven-baked strips under the broiler?
I started doing this recently and it makes a real difference for the oven method. After baking at 400 for 15-18 minutes, I switch to broil and give them 1-2 minutes to get that top layer extra crispy. Watch them closely because they go from golden to burned fast. My air fryer version doesn't need this step since the circulating air handles the crisping on its own.
Made a double batch Sunday and the triple-dip coating is still crispy on day four after the air fryer. Every other keto chicken recipe turns into a soggy mess by Tuesday. Not these.
Day four is the real test. Pork rinds shed moisture instead of absorbing it, which is why this holds when breadcrumb versions don't.
If you press the final pork panko coat in firmly instead of just dusting, the crust clings through the whole air fryer cycle without flaking off. I also added smoked paprika to the breading and it rounds out the garlic powder nicely, more depth without touching the macro count.
Pressing it in tight keeps the crust from shedding through the whole cook. Smoked paprika in there next batch.
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!
Pork rinds make such a good breading for this exact reason - light enough for smaller portions but still satisfying. Glad your husband was in on it too.
I followed the directions and they turned out very good. I will definitely make these again.
Try soaking them in pickle juice for 30 min before the breading next time. Started doing it a year ago and now I can't skip that step.
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!
That combo went straight into the FAQ. Shaved parmesan over just grated makes a difference too.
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”!
More depth than regular pork rinds, and you're right. Not actually spicy. Your swap's in the FAQ now.
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.
Chili lime adds just enough zing without fighting the breading. And the moisture thing surprised me too when I first started making these - the triple dip seals it in better than I expected.
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!
Haven't tried JD rub with these but it makes sense. The sweet smoke in that blend would hold up well in the pork panko coating.
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!
Chili flakes in the pork panko - I love it. I've done chili lime pork rinds for a similar kick but the flakes give you more control over the heat level.
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.
Yeah, spritzing both sides before they go in gets more even browning than waiting til the flip. No leftovers is always a good sign.
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!
Triple dip is the difference. One coat falls off, two is better, three is what keeps it crunchy all the way through. Lots more on here to try.