Chicken tenders are a classic comfort food, but they often come breaded, fried, and packed with carbs. Fortunately, you can recreate this beloved dish at home in a healthier, high-protein, and low-carb way without sacrificing flavor or crunch. This easy recipe will satisfy your cravings while supporting your nutrition goals.
Why Choose Homemade Chicken Tenders?
Control Ingredients: Skip the processed fillers and unhealthy oils found in store-bought or fast-food tenders.
High in Protein: Using lean chicken and alternative coatings boosts the protein content.
Low in Carbs: Replace traditional breadcrumbs with low-carb substitutes for a guilt-free option.
Customizable: Adjust seasonings and coatings to suit your taste or dietary needs.
Ingredients (Serves 4)
For the Chicken:
1.5 lbs chicken tenders or chicken breast cut into strips
For the Coating:
1/2 cup almond flour or coconut flour
1/2 cup grated Parmesan cheese
1 tsp garlic powder
1 tsp smoked paprika
1/2 tsp onion powder
1/2 tsp black pepper
1/4 tsp cayenne pepper (optional, for heat)
Pinch of salt
For the Egg Wash:
2 large eggs
1 tbsp unsweetened almond milk or water
Optional Dipping Sauces:
Sugar-free honey mustard
Bolthouse yogurt ranch dressing
Spicy sriracha mayo
Sugar-free BBQ sauce
Instructions
Preheat Your Oven or Air Fryer:
Oven: Preheat to 400°F (200°C) and line a baking sheet with parchment paper or a wire rack.
Air Fryer: Preheat to 375°F (190°C).
Prepare the Coating:
In a shallow bowl, mix almond flour, Parmesan cheese, and all the seasonings.
Make the Egg Wash:
In another bowl, whisk together eggs and almond milk or water until well combined.
Coat the Chicken:
Pat the chicken tenders dry with a paper towel to help the coating stick.
Dip each chicken strip into the egg wash, then press it into the flour mixture, ensuring it's evenly coated. Shake off any excess.
Cook the Tenders:
Oven: Place coated chicken strips on the prepared baking sheet or wire rack. Spray lightly with cooking spray for a crispier texture. Bake for 18-20 minutes, flipping halfway through, until golden brown and cooked through (internal temperature of 165°F).
Air Fryer: Arrange chicken strips in a single layer in the air fryer basket. Spray lightly with cooking spray and cook for 10-12 minutes, flipping halfway, until crispy and cooked through.
Serve and Enjoy:
Let the tenders cool for 2-3 minutes before serving. Pair with your favorite low-carb dipping sauce and enjoy!
Tips for Perfect Chicken Tenders
Extra Crunch: Add crushed pork rinds or low-carb panko breadcrumbs to the coating for even more texture.
Marinate First: For extra juiciness and flavor, marinate the chicken strips in buttermilk or a mix of olive oil, garlic, and lemon juice for 1-2 hours before coating.
Make It Spicy: Increase the cayenne or add chili powder to the coating for a kick of heat.
Meal Prep: These tenders can be made ahead of time and reheated in the air fryer for a quick and easy meal.
Nutritional Benefits
High Protein: Each serving of tenders is packed with lean protein to support muscle growth and satiety.
Low Carb: Almond flour and Parmesan keep the carbs low, making this a great option for keto or low-carb diets.
Healthy Fats: Parmesan cheese and almond flour provide healthy fats that keep you feeling full.
Making your own high-protein, low-carb chicken tenders at home is simple, delicious, and a much healthier alternative to traditional versions. With a crispy coating and juicy interior, these tenders are perfect for family dinners, meal prep, or guilt-free snacking. Give them a try and enjoy a wholesome twist on a favorite classic!