Go Back
+ servings
chicken on plate 1
Print Recipe
5 from 3 votes

Crispy Keto Chicken Tenders

These quick and easy chicken tenders will become your new go to chicken recipe..
Prep Time5 minutes
Cook Time12 minutes
Total Time17 minutes
Course: Appetizer, Dinner, Snack
Cuisine: American
Diet: Gluten Free
Servings: 3 people
Calories: 238kcal
Cost: $7

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.

Notes

Storage: This recipe can be stored in the refrigerator for up to 5 days in an airtight container.
Freezing: This recipe can be stored in a single layer once cooled in the freezer for up to two months. 
Nutrition: The nutrition for this recipe is an estimate and the calorie count is not guaranteed.  It is based on 3 servings. 
Servings: This recipe should yield 3 servings. 
 

Nutrition

Serving: 1serving | Calories: 238kcal | Carbohydrates: 14g | Protein: 35g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 575mg | Potassium: 795mg | Fiber: 2g | Sugar: 1g | Vitamin A: 45IU | Vitamin C: 2mg | Calcium: 23mg | Iron: 2mg