Crispy, juicy chicken tenders without the carb overload? It sounds too good to be true, but I’ve perfected this Low Carb Baked Chicken Tenders recipe after countless attempts to satisfy both my comfort food cravings and my commitment to healthier eating. Trust me when I say these chicken tenders deliver all the satisfaction of their breaded counterparts, but with a fraction of the carbs. The secret lies in a clever coating that crisps up beautifully in the oven, eliminating the need for breadcrumbs or flour. Whether you’re following a keto lifestyle, watching your carbs, or simply looking for a healthier version of this classic comfort food, these chicken tenders are guaranteed to become a regular in your meal rotation.
Why You’ll Love These Low Carb Baked Chicken Tenders
- Genuinely Crispy Texture – Achieves that satisfying crunch without breadcrumbs or deep frying
- Family-Friendly Recipe – Even picky eaters won’t realize they’re eating a healthier version
- Quick Preparation – Ready in under 30 minutes from start to finish
- Versatile Base Recipe – Easily customizable with different seasonings and dipping sauces
Ingredients for Low Carb Baked Chicken Tenders
- Chicken tenderloins – The perfect size and shape for even cooking (boneless chicken breasts cut into strips work too)
- Parmesan cheese – Provides savory flavor and helps create a crispy coating
- Almond flour – The low-carb base for our coating that bakes up beautifully
- Eggs – The essential binding agent for our coating mixture
- Olive oil or avocado oil spray – Helps achieve that golden-brown exterior
- Paprika – Adds color and mild flavor
- Garlic powder – For depth of flavor without the risk of burning that fresh garlic presents
- Onion powder – Complements the garlic for a well-rounded flavor profile
- Italian seasoning – A blend of herbs that works perfectly with chicken
- Salt and pepper – Essential basics for proper seasoning
How to Make Low Carb Baked Chicken Tenders
Step 1: Prep Your Workspace
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup. Setting up a proper breading station makes the process much cleaner and more efficient—arrange three shallow dishes in a row: one for almond flour mixture, one for beaten eggs, and one for the final coating.
Step 2: Prepare the Coating
In a shallow dish, combine 1 cup finely grated parmesan cheese, 1 cup almond flour, 1 teaspoon paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon Italian seasoning, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Mix thoroughly to ensure even distribution of seasonings.
In a second shallow dish, beat 2 large eggs with 1 tablespoon of water until well combined.
Step 3: Coat the Chicken
Pat 1.5 pounds of chicken tenderloins dry with paper towels. Working with one piece at a time, dip the chicken first in the egg mixture, allowing excess to drip off, then dredge thoroughly in the almond flour-parmesan mixture, pressing gently to adhere the coating to all sides.
Place the coated tenders on the prepared baking sheet, leaving a little space between each piece. Once all tenders are coated, spray them lightly with olive oil or avocado oil spray—this is crucial for achieving that golden-brown crispy exterior.
Step 4: Bake to Perfection
Bake in the preheated oven for 15-18 minutes, flipping halfway through, until the chicken reaches an internal temperature of 165°F (74°C) and the coating is golden brown and crispy. The exact time will depend on the thickness of your chicken tenders.
Allow the chicken tenders to rest for 5 minutes before serving—this helps the juices redistribute and the coating set up for maximum crispiness.
Pro Tips for Perfect Low Carb Chicken Tenders
- Don’t Skip the Pat Dry – Starting with dry chicken ensures the egg wash adheres properly
- Work in Batches – Keep one hand for wet ingredients and one for dry to prevent the coating from clumping on your fingers
- Cooling Rack Option – For even crispier results, place the tenders on a wire rack over your baking sheet
- Temperature Matters – Don’t be tempted to lower the oven temperature—high heat is key for a crispy exterior while keeping the interior juicy
Serving Suggestions
These low carb chicken tenders pair beautifully with:
- A simple side salad with olive oil and vinegar dressing
- Roasted vegetables like broccoli, cauliflower, or zucchini
- Homemade low carb dipping sauces like ranch, buffalo, or garlic aioli
Variations to Try
- Spicy Version – Add 1/2 teaspoon of cayenne pepper to the coating mixture
- Ranch Style – Mix 1 tablespoon of ranch seasoning into the almond flour mixture
- Mediterranean Twist – Add 1 teaspoon of dried oregano and 1/2 teaspoon of dried mint
- Lemon Pepper – Include 2 teaspoons of lemon zest and 1 teaspoon of freshly ground black pepper
Storage and Reheating
These chicken tenders keep well in an airtight container in the refrigerator for up to 3 days. To maintain crispiness when reheating, place them on a wire rack in a 375°F (190°C) oven for 10 minutes. Avoid microwaving, as this will make the coating soggy.
For meal prep, you can also freeze the cooled tenders in a single layer, then transfer to a freezer bag for up to 2 months. Reheat from frozen in a 400°F (200°C) oven for about 15-18 minutes until heated through.
These Low Carb Baked Chicken Tenders prove that you don’t have to sacrifice flavor or that satisfying crunch when cutting carbs. With their golden, crispy exterior and juicy interior, they deliver all the comfort of traditional chicken tenders but fit perfectly into a low carb lifestyle. The combination of almond flour and parmesan creates a coating that not only tastes delicious but actually crisps up beautifully in the oven—no deep fryer required. Whether you’re serving them to health-conscious adults or picky children, these tenders are sure to please even the most discerning palates.