For those following a ketogenic, paleo, or low-carb lifestyle, finding satisfying and convenient meal options can sometimes be a challenge. Air fryer chicken tenders offer a solution that is both healthy and delicious. This recipe delivers crispy, juicy chicken tenders without the need for breading, making them a perfect fit for various dietary needs, including keto, paleo, Whole30, and gluten-free diets. This article explores how to make these delectable chicken tenders, offering variations, tips, and serving suggestions to elevate your meal.
Why Air Fryer Chicken Tenders?
Air frying has become a popular cooking method due to its ability to create crispy food with minimal oil. This is particularly beneficial for those looking to reduce their calorie intake while still enjoying the texture of fried foods. Air fryer chicken tenders are not only lower in calories compared to their deep-fried counterparts but also offer a quick and easy cooking process, making them ideal for busy weeknights or meal prepping.
These chicken tenders are made without breading, eliminating the need for egg wash, flour mixtures, and breadcrumbs. This makes them naturally egg-free, dairy-free, and gluten-free, catering to a broader range of dietary restrictions. The absence of breading also significantly reduces the carbohydrate content, making them suitable for ketogenic diets.
Ingredients for Keto Air Fryer Chicken Tenders
The ingredient list for these air fryer chicken tenders is simple and customizable, allowing you to adapt the recipe to your taste preferences and dietary needs.
Core Ingredients:
- Chicken Tenders: 1 lb (16 oz.) raw chicken tenders are the primary protein source. Opt for high-quality chicken, such as Do Good Chicken Tenders, which are antibiotic-free, 100% natural, and cage-free. Chicken breasts can be cut into strips to mimic chicken tenders if needed.
- Olive Oil/Avocado Oil: 1 tablespoon of pure olive oil or avocado oil is used to coat the chicken, helping the seasonings adhere and promoting crispness. Avocado oil is a good choice for high-heat cooking.
- Chicken Seasoning: 2 teaspoons of chicken seasoning provide flavor.
Homemade Chicken Seasoning Blend:
- Onion powder
- Garlic powder
- Paprika
- Salt
- Fresh cracked black pepper
Optional Seasonings:
- Cayenne pepper (for heat)
- Smoked paprika (for a smoky flavor)
- Chili powder
- Italian seasoning
- Oregano
- Sugar-free Lemon Pepper
- Everything Bagel Seasoning
Keto Breading Ingredients (Optional):
- 1/2 cup Superfine Almond Flour
- 1/2 cup Grated Parmesan cheese
- Spices (salt, pepper, garlic powder, paprika)
- 1-2 Eggs (or heavy whipping cream as an egg substitute)
Step-by-Step Guide to Making Air Fryer Chicken Tenders
Making keto air fryer chicken tenders is a straightforward process that requires minimal preparation and cooking time.
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1. Preparation
- Preheat the Air Fryer: Preheat your air fryer to the specified temperature. For breaded chicken tenders, preheat to 400°F (200°C) for about 5 minutes.
- Prepare the Chicken: Pat the chicken tenders dry with paper towels to remove excess moisture. This step is crucial for achieving a crispy exterior.
- Season the Chicken (No Breading): In a large bowl, toss the chicken tenders with olive oil or avocado oil to coat. Add the chicken seasoning (or your preferred spice blend) and toss until the chicken is evenly coated. Ensure every piece is well-seasoned for the best flavor.
- Prepare the Chicken (With Breading): In a shallow dish, mix the egg with water until well combined. In another shallow dish, combine the almond flour, grated Parmesan cheese, and spices. Dip each chicken tender in the egg mixture, then dredge it through the almond flour and Parmesan mixture, pressing lightly to adhere the crumbs.
2. Air Frying
- Arrange the Chicken: Place the chicken tenders in the air fryer basket in a single layer. Avoid overcrowding the basket to ensure even cooking. If necessary, cook the chicken in batches.
- Cook the Chicken: Air fry the chicken tenders according to the recommended time and temperature settings. For example, cook for 8-10 minutes at 400°F (200°C), flipping halfway through, or at 390°F for 14 minutes, flipping halfway.
- Check for Doneness: The chicken is done when the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure accuracy. If necessary, air fry for an additional 1-2 minutes until the chicken is fully cooked.
3. Serving
- Rest: Allow the chicken tenders to rest for a minute or two before serving.
- Serve: Serve the air fryer chicken tenders immediately with your favorite dipping sauces and side dishes.
Cooking Time and Temperature Variations
The optimal cooking time and temperature may vary depending on your air fryer model and the size of the chicken tenders. Here are some guidelines:
- 400°F (200°C): 8-10 minutes, flipping halfway through
- 380°F (193°C): 10-15 minutes, flipping halfway through
- 350°F (175°C): 15-20 minutes, flipping halfway through
Cooking at a higher temperature for a shorter time helps lock in the juices and results in a more tender interior.
Tips for Perfect Air Fryer Chicken Tenders
- Pat Dry: Always pat the chicken tenders dry before seasoning to ensure they crisp up properly in the air fryer.
- Don't Overcrowd: Avoid overcrowding the air fryer basket, as this can lead to uneven cooking and less crispy results. Cook in batches if necessary.
- Use a Meat Thermometer: Ensure the chicken is cooked to an internal temperature of 165°F (74°C) for safety and best results.
- Spray with Oil: For breaded chicken tenders, spray both sides with cooking spray before air frying to enhance crispiness.
- Preheat Air Fryer: Preheating the air fryer ensures even cooking and helps the chicken get crispy.
Serving Suggestions
Keto air fryer chicken tenders are incredibly versatile and can be served with a variety of sides and dipping sauces to create a complete and satisfying meal.
Dipping Sauces:
- Keto Ranch Dressing: A classic choice that's easy to make at home.
- Sugar-Free BBQ Sauce: Adds a smoky and sweet flavor.
- Mustard: Dijon, yellow, or honey mustard offer tangy and zesty options.
- Avocado Crema: A creamy and healthy option.
- Big Mac Sauce: For those who enjoy a classic flavor.
Side Dishes:
- Air Fryer Asparagus: A quick and healthy side dish that pairs perfectly with chicken tenders.
- Creamy Spinach: Adds a rich and flavorful element to the meal.
- Roasted Cauliflower Rice: A low-carb alternative to traditional rice.
- Blanched Green Beans: A simple and nutritious side.
- Broccoli Casserole with Parmesan: A cheesy and comforting side dish.
- Baked Feta and Zoodles: A light and flavorful option.
- Caprese Salad: A classic Italian salad with fresh mozzarella, tomatoes, and basil.
- Sweet Potato Fries: A great side, but not keto-friendly.
Variations
Breaded Keto Chicken Tenders
For those who prefer breaded chicken tenders, this keto-friendly version uses almond flour and Parmesan cheese to create a crispy coating.
- Ingredients:
- 1 lb chicken tenders
- 1/2 cup superfine almond flour
- 1/2 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- 1-2 eggs, beaten (or heavy whipping cream)
- Instructions:
- Preheat the air fryer to 400°F (200°C).
- In a shallow dish, mix almond flour, Parmesan cheese, and spices.
- In another dish, beat the egg (or use heavy whipping cream).
- Dip each chicken tender in the egg, then dredge in the almond flour mixture, pressing to coat.
- Place the tenders in the air fryer basket in a single layer. Spray with cooking spray.
- Air fry for 8-10 minutes, flipping halfway through, until golden brown and cooked through.
Buffalo Chicken Tenders
Add a spicy kick to your chicken tenders with a buffalo seasoning.
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- Ingredients:
- 1 lb chicken tenders
- 1 tablespoon olive oil
- 2 teaspoons buffalo seasoning
- Instructions:
- Follow the basic air fryer chicken tender recipe, substituting buffalo seasoning for the regular chicken seasoning.
- Serve with blue cheese dressing or ranch dressing.
Ranch Chicken Tenders
Enjoy the classic flavor of ranch with these air fryer chicken tenders.
- Ingredients:
- 1 lb chicken tenders
- 1 tablespoon olive oil
- 2 teaspoons ranch seasoning
- Instructions:
- Follow the basic air fryer chicken tender recipe, substituting ranch seasoning for the regular chicken seasoning.
- Serve with ranch dressing for dipping.
Teriyaki Chicken Tenders
For an Asian-inspired twist, try teriyaki chicken tenders.
- Ingredients:
- 1 lb chicken tenders
- 1 tablespoon olive oil
- 2 teaspoons teriyaki seasoning
- Instructions:
- Follow the basic air fryer chicken tender recipe, substituting teriyaki seasoning for the regular chicken seasoning.
- Serve with a sugar-free teriyaki sauce.
Storage and Reheating
Storage
Store leftover air fryer chicken tenders in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze them for up to 2-3 months.
Reheating
- Microwave: Remove the lid from the container and microwave on high for 1 to 1.5 minutes, or until the chicken is warm.
- Air Fryer: Reheat the chicken tenders in the air fryer at 400°F (200°C) for 2-3 minutes, until heated through and crispy.
- Oven: Reheat in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through.
Health Benefits
Keto air fryer chicken tenders offer several health benefits, making them a great addition to a balanced diet.
- Low Carb: Suitable for ketogenic diets, helping to maintain ketosis.
- High Protein: Supports muscle growth and satiety.
- Lower in Calories: Compared to traditional fried chicken tenders.
- Gluten-Free: Safe for those with gluten sensitivities or celiac disease.
- Dairy-Free: Can be made without dairy, accommodating those with lactose intolerance or dairy allergies.
- Egg-Free: Can be made without eggs by using heavy whipping cream as a substitute.
Common Mistakes to Avoid
- Overcooking: Overcooking the chicken tenders can result in a dry and tough texture. Use a meat thermometer to ensure they are cooked to the correct internal temperature.
- Under cooking: Under cooking the chicken tenders can result in health issues. Use a meat thermometer to ensure they are cooked to the correct internal temperature.
- Overcrowding the Basket: Overcrowding the air fryer basket prevents the chicken from cooking evenly and achieving a crispy exterior. Cook in batches if necessary.
- Not Patting the Chicken Dry: Failing to pat the chicken dry before seasoning can result in soggy chicken tenders.
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