Growing up, chicken tenders were my go-to meal. Whether it was a family night at the diner or a quick homemade batch after school, they always hit the spot.
But let’s be real—those crispy golden tenders were usually drenched in refined flour and fried in who-knows-what oil.
Tasty?
Absolutely. Good for you?
Not so much.
So, I decided to create a version that keeps all the crunch, all the flavor, but leaves out the junk. These Almond-Crusted Chicken Tenders are low-carb, packed with protein, and taste like a guilty pleasure—without the guilt.
Even picky eaters (kids and adults alike) love them.
Plus, they’re super easy to make with fresh, wholesome ingredients you can grab at any grocery store.
🌟 Tips for Maximum Flavor & Texture
- Crush almonds finely but leave some small chunks for added crunch.
- Don’t skip the mustard—it adds a subtle kick and helps the coating stick.
- Use a wire rack if baking, so air circulates and keeps the tenders crispy.
- For extra golden color, add a sprinkle of grated Parmesan to the almond mix.
🍽️ Serving Ideas
- Classic Dipper: Serve with sugar-free honey mustard or homemade ranch.
- Salad Topper: Slice and toss over a fresh green salad with avocado and feta.
- Lettuce Wraps: Wrap tenders in crisp romaine with a drizzle of spicy mayo.
🔄 Substitutions & Variations
- Nut-Free? Swap almond flour for ground pork rinds or coconut flour.
- Spicier Version? Add a dash of cayenne or hot sauce to the egg wash.
- Cheesier? Mix in some grated Parmesan with the almond coating.
Crispy Almond-Crusted Chicken Tenders
A low-carb, crunchy, and flavorful take on classic chicken tenders. Baked, pan-fried, or air-fried to crispy perfection!
- Total Time: 30 minutes
- Yield: 4 servings 1x
Ingredients
- 1 ½ lbs chicken tenders (or boneless, skinless chicken breasts cut into strips)
- 1 cup almond flour
- ½ cup crushed almonds (for extra crunch)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Coating:
- 2 large eggs
- 1 tablespoon Dijon mustard (adds flavor & helps coating stick)
For Frying/Baking:
- 3 tablespoons olive oil (for frying) or avocado oil spray (for baking)
Instructions
1️⃣ Prep the Breading
In a shallow bowl, mix almond flour, crushed almonds, garlic powder, onion powder, paprika, salt, and pepper. This combo gives that crispy, golden crust without using breadcrumbs.
2️⃣ Whisk the Egg Wash
In another bowl, beat eggs and Dijon mustard together. This helps the almond mixture stick to the chicken like a dream.
3️⃣ Coat the Chicken
Dip each chicken tender into the egg mixture, letting the excess drip off, then press it into the almond coating. Make sure each piece is fully covered.
4️⃣ Cooking Options
Option 1: Pan-Fry for a Super Crispy Crust
- Heat olive oil in a large skillet over medium heat.
- Fry chicken tenders for about 3-4 minutes per side, until golden brown and cooked through.
- Transfer to a paper towel-lined plate.
Option 2: Bake for a Healthier Take
- Preheat oven to 400°F and line a baking sheet with parchment paper.
- Arrange tenders on the sheet and lightly spray with avocado oil.
- Bake for 18-20 minutes, flipping halfway through, until golden and crispy.
Option 3: Air Fry for the Best of Both Worlds
- Preheat air fryer to 375°F.
- Arrange chicken in a single layer and air fry for 10-12 minutes, flipping halfway.
Notes
Perfect for keto, paleo, and gluten-free diets. Serve with a healthy dipping sauce or salad.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Pan-fry, bake, or air-fry
- Cuisine: American
- Diet: Gluten Free
Nutrition
- Serving Size: About 3 tenders per person
- Calories: ~320 per serving
- Sugar: 1g
- Sodium: 450mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 165mg
