Chicken tenders are classic comfort food, but the usual fast-food or frozen versions come breaded in flour and breadcrumbs that are loaded with carbs. These Crispy Baked Keto Chicken Tenders give you all the crunch and flavor you expect—without the carb-heavy coating. Instead of flour, they use a simple mix of almond flour and grated Parmesan to create a golden, crunchy crust that bakes up beautifully in the oven. They’re perfect for busy weeknights, meal prep, and even for picky eaters who just want something “normal” on their plates.
For anyone doing keto on a budget, chicken tenders or sliced chicken breast are a smart base protein. They cook quickly, take on flavor easily, and are often more affordable than steak or seafood. Pairing them with a low-carb coating and baking instead of deep-frying keeps the ingredient list simple and the cost down, while still delivering that satisfying crispy texture. Serve them with a side salad, roasted veggies, or low-carb dips, and you’ve got a filling meal that feels like comfort food but supports your goals instead of derailing them.
Why these chicken tenders work for keto and budget eating
Keto meals work best when they deliver enough protein to keep you full, plenty of fat to provide energy, and minimal carbs to maintain ketosis. Chicken tenders check the protein box in an affordable way, and the almond flour and Parmesan coating provides both fat and flavor while staying very low in net carbs. Baking them on a sheet pan also means you can cook a big batch with minimal hands-on time, making them ideal for meal prep or feeding a family.
Compared to traditional breaded chicken, this version avoids wheat flour, breadcrumbs, and added starches. That not only helps keep total carbs low, it also reduces blood sugar spikes that often follow higher-carb meals. The almond flour coating still gives a familiar breaded feel, so people who are new to keto will recognize the flavors and textures. Because everything is baked, there’s no need for a deep fryer or large amounts of oil—just a light coating of healthy fat to help them crisp.
Ingredients (serves 3–4)
- 1.5 lb (about 680 g) chicken tenders or chicken breast cut into strips
- 1 cup almond flour
- 1/2 cup finely grated Parmesan cheese
- 1 teaspoon paprika (sweet or smoked)
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon salt (adjust to taste)
- 1/2 teaspoon black pepper
- 2 large eggs
- 2 tablespoons heavy cream or unsweetened almond milk
- 2–3 tablespoons olive oil or melted butter (for drizzling or greasing the rack/pan)
Optional serving ideas: sugar-free ketchup, mustard, garlic mayo, or ranch; side salad or steamed veggies.
Step-by-step instructions
- Preheat and prep
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. For extra crispiness, place a wire rack on top of the sheet and lightly grease it with olive oil or butter. - Prepare the coating
In a shallow bowl, combine almond flour, grated Parmesan, paprika, garlic powder, onion powder, salt, and pepper. Stir until the mixture looks uniform with no big clumps of cheese. - Make the egg wash
In a separate bowl, whisk together the eggs and heavy cream (or almond milk) until smooth. This helps the coating stick to the chicken. - Coat the chicken
Pat the chicken strips dry with paper towels. Working one piece at a time, dip each strip into the egg wash, allowing the excess to drip off, then roll it in the almond flour mixture. Press lightly so the coating adheres well. Place coated tenders on the prepared rack or directly on the parchment-lined pan. Repeat with all pieces. - Add a little fat for crispiness
Lightly drizzle or spray the tops of the chicken with olive oil or melted butter. This step helps the coating brown and crisp up in the oven. - Bake until golden
Bake for 18–22 minutes, flipping once halfway through, until the chicken is cooked through and the coating is golden and crispy. Thicker strips may need a couple more minutes; the internal temperature should reach 165°F (74°C). - Rest and serve
Let the tenders rest for 3–5 minutes so the coating sets. Serve hot with your favorite keto-friendly dipping sauces and a simple low-carb side.
Tips for success
- Keep the coating bowl dry; if it gets too clumpy from egg drips, you can add a tablespoon more almond flour and stir.
- Cutting chicken into evenly sized strips helps everything cook at the same rate.
- Using a wire rack elevates the chicken so air can circulate, which helps the coating crisp on all sides.
- These tenders reheat well in an air fryer or oven, making them great for meal prep or packed lunches.
FAQs for your readers
- Can I freeze them?
Yes. Freeze cooked, cooled tenders in a single layer, then transfer to a bag or container. Reheat in the oven or air fryer until hot and crispy again. - Can I make them dairy-free?
You can omit Parmesan and use only almond flour with extra seasoning, though they’ll be slightly less rich. Use unsweetened almond milk in the egg wash. - What can I serve them with on keto?
Great options include cauliflower mash, coleslaw made with a low-carb dressing, roasted broccoli, or a simple green salad with olive oil. - Are almond flour and Parmesan budget-friendly?
They can be when used smartly—because the coating is thin, a small amount goes a long way. Buying in bulk or on sale often makes them more affordable per serving than many premade keto products.
