These gluten free crispy Keto Chicken Tenders are so easy and simple to make. Requiring less than 10 minutes of hands-on time and only ingredients that you likely have in your fridge, this recipe is a no-brainer for busy weeknights. This recipe is so versatile you can eat these chicken tenders as is (kids love them) or even toss them on top of a salad.
This chicken remains so juicy even throughout cooking and you won’t notice it is part of a keto diet with all of the flavor! I love the versatility that breaded chicken brings to meal planning. It can be paired with any side or be added to your favorite salad as well so that it is something that the whole family can enjoy.
Chicken is such a versatile protein to cook with which is why I have developed so many different recipes using it. Some of my favorite chicken dishes are: pepperoni pizza chicken, paleo cashew chicken sheet pan style, sheet pan chicken fajitas, paleo chicken parmesan, Gluten Free Fried Chicken, Dairy Free Crab Dip, and paleo chicken piccata. We also love to use this recipe as a fun appetizer with my Gluten Free Pigs in a Blanket and Gluten Free Crab Cakes recipe.
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Why You will Love This Recipe
- These chicken tenders are SO easy to prepare. They are great for the nights when you do not have much time to cook but still want something delicious and homemade.
These Paleo Chicken Tenders are so juicy. Chicken is one of the easiest things to overcook and in this recipe, the chicken is cooked perfectly. - You likely already have on hand everything you need for this recipe-chicken breasts and spices.
- This recipe is egg free. No egg wash or egg mixture is required here!
- You can make this recipe two different ways-in the oven or in the air fryer. The air fryer is my personal favorite, that way you do not have to wait for the oven to preheat.
- This recipe was inspired by my favorite Crispy Crack Chicken, if you are big fan of juicy chicken-check it out! This recipe pairs well with my Crockpot Gluten Free Mac and Cheese.
- I love dipping these homemade chicken fingers with my Lemon Dill Aioli.
- This recipe is naturally ketogenic diet friendly, dairy free, gluten free, paleo, low carb, Whole30 friendly, and autoimmune protocol (AIP) friendly.
- Check out my weekly meal prep menu, if you are in the Pittsburgh area. We have all kinds of chicken meals that are delivered right to your door!
Simple Ingredients Required
- Chicken breast– You can also use chicken tenderloins. If you are using chicken breasts make sure you cut the breasts into two longer pieces. If you are using tenderloins be sure that the tendon is removed. If you do not remove it, it will be hard to bite into. I love to get all of my chicken breasts and tenderloins from Butcher Box. They sell the best quality stuff and they ship it right to your door. If you use my Butcher Box link, you can save on your order every month!
- Garlic powder & sea salt- The seasoning! The air fryer makes this coating so crispy and delicious. If you like your meals spicy you can add a little bit of paprika or black pepper.
- Cooking oil spray- This holds the seasoning onto the chicken. I love to get my olive oil spray from Costco or Trader Joe’s. I refer to it as the pam of paleo cooking. I use it nearly on everything! Avocado oil cooking spray would also work well as an alternative.
See the recipe card below for a full list of ingredients and measurements.
Substitutions and Variations
- This recipe is so versatile! You can change the flavor profile by adding different seasonings such as paprika, onion powder, black peppers, or dried herbs for additional seasonings.
- If you prefer to eat chicken thighs, you can substitute and use that cut of chicken instead of chicken breast.
- If you are not diary free or following a keto diet, this recipe would be great with parmesan cheese added to the breading.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turns out in the comments below!
Step by Step Ingredients
Photo 1: Preheat your air fryer or oven to 360 degrees F. For the air fryer-Add the pop up stainless steel grate to the air fryer so that the chicken can cook evenly. See the pictures above. If your air fryer has trays, do not worry about this step. For the oven-place a metal cooling rack on a baking sheet. Spray either the baking sheet or air fryer grate with the oil. Take the chicken out of the package and place on a cutting board or plate and pat dry with a paper towel. If you are using tenderloins remove the tendons, if you are using chicken breasts slice the breasts long ways in half.
Photo 2: Generously coat the side facing up with the olive oil spray or spray of choice. Now, mix up the garlic and the sea salt in a shallow bowl. Take a spoon and generously coat the chicken in the seasoning mix (don’t use it all, we will have to do this 3 times.) Lay the seasoned chicken face down on the stainless steel grate in the air fryer or baking sheet. Sometimes I like to line the cooking tray with parchment paper under the stainless grate to make for easier clean up. Now, evenly coat the top of the chicken with the EVOO and mixed seasonings (leave some seasoning because you are going to have to do this again.). Cook for 6 minutes, flip the chicken over and spray with additional cooking spray, and cook for an additional 6 minutes.
Expert Tip
- Tip # 1: These air fryer chicken tenders should be crispy! When the final 6 minutes is up, if they are not crispy enough, put them in for another 4 minutes. Ensure that you keep spraying with more cooking liquid to ensure a golden brown crust.
- Tip # 2: If your chicken breasts are large, you can slice into smaller tenders. Cooking time will depend on thickness and size of the tenders. The best way to ensure the chicken is cooked through is to look for an internal cooking temperature of 165 degrees F with a meat thermometer.
- Tip # 3: Cooking time will vary depending on the size of the chicken finger slices. The thinner the slice the lower the cooking time.
- Tip # 4: Keep in mind that some of the sodium and garlic powder will blow off in the air fryer, so the sodium values may not be accurate.
- Tip # 5: If you do not have an air fryer you can use a cooling rack over a baking sheet from the oven. Just be sure there is not a coating on top of it. It should be a metal wire rack.
Recipe FAQs
If you have been following along on instagram for awhile you have seen by now that I am obsessed with my air fryer. I am so obsessed that I recently just bought a new one that is double in size so I can air fry more at once. The insert to prop up the chicken so it evenly fries on both sides is the key to the perfect crispy chicken tenders.
I would recommend Frozen Broccoli in the Air Fryer, Lemon Garlic Asparagus, or Air Fried Green Beans! My Whole30 Ranch Dressing also makes a great dip for Gluten Free Chicken Tenders. I love dipping these homemade keto chicken strips into honey mustard, hot sauce, bbq sauce, or even buffalo sauce. The ranch is by far my favorite dipping sauce. I love mixing it with the bbq sauce.
This crispy chicken can serve as a great base in my Paleo Chicken Salad or Whole30 Chicken salad.
Tenderloins can be a bit chewy whereas chicken breasts are a lot more tender.
Storage Instructions
- This recipe can be stored in the refrigerator for up to 5 days in an airtight container.
- You can bulk make this recipe and freeze the cooled tenders in a single layer in an airtight container for up to two months.
Other Chicken Recipes You Will Love
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Crispy Keto Chicken Tenders
Equipment
- Air fryer If you do not have an air fryer you can use a cookie rack in the oven over a sheetpan
Ingredients
- 1 pound chicken breasts Or tenderloins. Be sure to remove the tendon if you use the tenderloins. For the breasts be sure to slice them longways in half or thirds depending on the size.
- 1/4 cup garlic powder this seems like a lot, but trust me it will make your chicken come out tasting so delicious!
- 1/2 tsp sea salt
- oil spray of choice I like Trader Joe's olive oil spray.
Instructions
- Preheat your air fryer or oven to 360 degrees F. For the air fryer-Add the pop up stainless steel grate to the air fryer so that the chicken can cook evenly. See the pictures above. If your air fryer has trays, do not worry about this step. For the oven-place a metal cooling rack on a baking sheet. Spray either the baking sheet or air fryer grate with the oil. Take the chicken out of the package and place on a cutting board or plate and pat dry. If you are using tenderloins remove the tendons, if you are using chicken breasts slice the breasts long ways in half.
- Generously coat the side facing up with the olive oil spray or spray of choice. Now, mix up the garlic and the sea salt in a bowl. Take a spoon and generously coat the chicken in the seasoning mix (don't use it all, we will have to do this 3 times.) Lay the seasoned chicken face down on the stainless steel grate in the air fryer or baking sheet Now, evenly coat the top of the chicken with the EVOO and mixed seasonings (leave some seasoning because you are going to have to do this again.)
- Cook for 6 minutes. Once the 6 minutes is up, flip the chicken and spray the other side again with a tiny bit of goal and distribute the remaining seasoning. Cook for an additional 6 minutes. The chicken should reach 165 degrees F when it is done. The best way to tell it is done is with a meat thermometer.
Robyn says
Thank you! Thank you for having this out there so people like me can learn how to use their airfryer! you’re the best!
Allianna Moximchalk says
Awe! You are so welcome Robyn!
Joanne stock says
Love you recipes !!
Allianna Moximchalk says
Thank you so much!
Kristen says
Made this for my family tonight and they raved about the flavor, crispness and tenderness, and I’m raving about the prep time and simplicity! (If I ate chicken, I’m sure I’d be in on the flavor too!) Thank you for sharing it!
allianna says
Thank you so much Kristen! I am glad your family enjoyed this recipe as much as I did.