Low Carb Baked Chicken Tenders

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Crispy, juicy, and downright addictive—these Low Carb Baked Chicken Tenders are the kind of comfort food I crave on busy weeknights or when I’m just trying to keep things simple and healthy. I’ve made this recipe more times than I can count, and every time, it delivers that golden crunch on the outside with tender, flavorful chicken inside. And the best part? No frying, no flour, and absolutely no guilt.

I started making these when I was cutting back on carbs but still wanted something satisfying—especially during game nights or casual dinners. They’re coated in a flavorful blend of spices and almond flour, then baked to perfection. Whether you’re keto, gluten-free, or just trying to eat a bit cleaner, these tenders are the answer to your crispy cravings.

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Why You’ll Love This Low Carb Baked Chicken Tenders Recipe

This recipe nails that perfect combination of flavor, texture, and nutrition. The tenders get a nice golden crust without ever seeing a deep fryer, and the spice blend creates just the right kick without overpowering the chicken. Plus, it’s easy to prep, requires just a handful of ingredients, and fits right into low carb or keto meal plans.

Whether you’re serving them with a dipping sauce, tossing them in a salad, or adding them to a wrap—these baked chicken tenders are endlessly versatile and always a crowd favorite.

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What Kind of Chicken Should I Use for Low Carb Baked Chicken Tenders?

I always go for boneless, skinless chicken tenderloins when making this recipe. They’re already portioned into that perfect “tender” size and cook evenly without much effort. If you can’t find tenderloins, you can also slice boneless, skinless chicken breasts into strips. Just make sure they’re not too thick—thinner pieces crisp up better and stay juicier inside.

Dark meat lovers can even use boneless chicken thighs, but they may require a bit more trimming and an extra minute or two in the oven. Whichever cut you go with, patting the chicken dry before coating is key to getting that delicious crust to stick.

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Options for Substitutions

You don’t need to stick rigidly to one version of this recipe. Here are a few smart swaps to fit your preferences or pantry:

• Almond flour: This gives the tenders their crunch while keeping them low carb, but you can use crushed pork rinds for a zero-carb option or coconut flour for a nuttier, slightly sweeter flavor.
• Egg wash: It helps the coating stick, but if you’re avoiding eggs, try unsweetened almond milk mixed with a teaspoon of mustard for binding.
• Spices: Feel free to change it up! Add paprika, cayenne, onion powder, or Italian seasoning to personalize the flavor.
• Chicken alternatives: You can make this recipe using tofu slices or zucchini sticks if you’re looking for a vegetarian version with the same crispy coating.

These swaps make the recipe flexible and adaptable to your lifestyle or whatever ingredients you have on hand.

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Ingredients for This Low Carb Baked Chicken Tenders Recipe

Each ingredient in this recipe has a purpose—either for flavor, texture, or keeping things low carb. Here’s what you’ll need and why:

• Chicken tenderloins – The star of the show! They’re lean, tender, and cook quickly, making them ideal for a weeknight meal.
• Almond flour – This gives the tenders a crispy, golden coating while keeping the carbs in check. It also adds a subtle nutty flavor.
• Grated Parmesan cheese – Adds richness, saltiness, and helps the coating brown beautifully in the oven.
• Eggs – Acts as a binder, helping the almond flour and Parmesan mixture cling to the chicken.
• Garlic powder – Gives a savory depth to the coating without overwhelming the flavor.
• Paprika – Adds color and a gentle smoky flavor that pairs perfectly with the crisp crust.
• Salt and black pepper – Essential for seasoning the chicken and enhancing the other spices.
• Fresh parsley (optional) – For garnish and a pop of color and freshness just before serving.

These simple, wholesome ingredients come together to create a satisfying, crave-worthy dish without the carb overload.

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Step 1: Prep the Chicken

Start by preheating your oven to 400°F (200°C). While the oven heats, line a baking sheet with parchment paper or lightly grease a wire rack placed on a sheet pan. This helps the tenders get crispy on all sides. Pat your chicken tenderloins dry with paper towels to remove excess moisture.

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Step 2: Make the Coating Mixture

In a shallow bowl, mix together the almond flour, grated Parmesan, garlic powder, paprika, salt, and black pepper. Stir until everything is evenly combined—this will be your crispy, flavorful breading.

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Step 3: Prepare the Egg Wash

In another bowl, beat the eggs until smooth. This will help the coating stick to the chicken and create a nice, golden crust.

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Step 4: Dredge the Chicken

Dip each chicken tender into the egg wash first, letting the excess drip off. Then press it firmly into the almond flour mixture, coating all sides. Place the coated tenders onto your prepared baking sheet or rack.

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Step 5: Bake to Crispy Perfection

Bake the tenders for about 20–25 minutes, flipping them halfway through for even browning. They’re done when the outside is golden and crisp, and the internal temperature reaches 165°F (74°C).

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Step 6: Garnish and Serve

Once out of the oven, let them rest for 2–3 minutes, then sprinkle with fresh chopped parsley if desired. Serve them hot with your favorite low carb dipping sauce or side dish.

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How Long to Cook the Low Carb Baked Chicken Tenders

These chicken tenders bake beautifully at 400°F (200°C) for 20 to 25 minutes, depending on the size and thickness of your chicken. Flip them halfway through baking to ensure both sides get evenly crispy. You’ll know they’re ready when the coating is golden brown and the internal temperature reaches 165°F (74°C).

For extra crispiness, you can broil them for the last 1–2 minutes, but watch closely so they don’t burn.

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Tips for Perfect Low Carb Baked Chicken Tenders

• Dry the chicken: Moisture on the chicken can make the coating soggy. Always pat it dry before dipping.
• Use a wire rack: Elevating the chicken helps air circulate around each piece, giving a crispier result.
• Don’t skimp on seasoning: The almond flour and Parmesan are tasty, but the spices take it to the next level.
• Press the coating firmly: Make sure the almond-Parmesan mix sticks well by pressing it into the chicken on all sides.
• Let them rest after baking: Just 2–3 minutes of resting helps the juices redistribute, keeping the meat tender.
• Use an instant-read thermometer: This takes the guesswork out of doneness and avoids overcooking.
• Try different spice blends: Customize the flavor each time with Cajun, Italian, or lemon pepper seasoning.

These little tweaks can make a big difference in texture and taste!

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Watch Out for These Mistakes While Cooking

Even a simple recipe like Low Carb Baked Chicken Tenders can trip you up if you’re not careful. Here are some common pitfalls to avoid:

• Skipping the drying step: Wet chicken won’t let the coating stick properly. Always pat it dry.
• Using too much egg: A heavy egg coating can cause the breading to slide off. Let the excess drip before dredging.
• Crowding the pan: This causes steam, not crispiness. Space out the tenders so hot air can circulate.
• Undercooking or overcooking: Always use a meat thermometer to hit that magic 165°F (74°C).
• Not flipping halfway: To get both sides golden, flip the tenders once during baking.
• Using too fine almond flour: A slightly coarser grind gives more crunch—blanched almond flour works best.

Avoiding these small mistakes helps you get that perfect crunch every time.

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What to Serve With Low Carb Baked Chicken Tenders?

Cauliflower Mash

Creamy and buttery, this makes a great low-carb alternative to mashed potatoes.

Zucchini Fries

Crispy, baked zucchini fries pair perfectly with tenders for a crunchy side.

Simple Garden Salad

A refreshing salad with vinaigrette balances the richness of the tenders.

Roasted Brussels Sprouts

Tossed in olive oil and roasted until crispy, they bring a bold, nutty flavor to the plate.

Keto Coleslaw

A tangy, creamy slaw adds crunch and contrast, keeping the meal refreshing.

Avocado Slices or Guac

Creamy avocado brings healthy fats and a cool contrast to the warm, crunchy tenders.

Low Carb Tortilla Wraps

Turn your tenders into wraps with lettuce, tomato, and a dab of mustard or aioli.

Buffalo Dipping Sauce or Garlic Aioli

Don’t forget a killer dip—this takes the experience to the next level.

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Storage Instructions

If you have leftovers (which is rare in my house!), you can store the baked chicken tenders easily. Once they’ve cooled completely, place them in an airtight container and refrigerate for up to 4 days.

To reheat, avoid the microwave if you want to keep that crispy coating intact. Instead, pop them in a 375°F (190°C) oven or air fryer for 5–7 minutes until heated through and crispy again. You can also freeze them for up to 2 months—just flash-freeze on a tray first so they don’t stick together, then transfer to a zip-top freezer bag.

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Estimated Nutrition

Here’s a rough estimate per serving (based on 4 servings total):

• Calories: 280
• Protein: 28g
• Fat: 17g
• Carbohydrates: 4g
• Fiber: 2g
• Net Carbs: 2g
• Sugar: <1g
• Sodium: 420mg
• Cholesterol: 110mg

Note: These numbers can vary depending on the exact ingredients and serving sizes, but this gives you a solid idea if you’re tracking macros or following a low-carb plan.

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Frequently Asked Questions

Can I make these chicken tenders ahead of time?

Yes, absolutely. You can coat the chicken and store it in the fridge (covered) for up to 12 hours before baking. Or bake them fully and reheat right before serving.

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Can I use chicken thighs instead of tenderloins?

Yes! Boneless, skinless chicken thighs work well, though they may take a few minutes longer to bake. Just slice them into strips for even cooking.

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Is almond flour the only low carb coating option?

Nope. You can also use crushed pork rinds, coconut flour (in smaller quantities), or a mix of flaxseed meal and Parmesan cheese for different textures and flavors.

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How do I know when the chicken is cooked perfectly?

Use a meat thermometer to check for an internal temperature of 165°F (74°C). The outside should be golden and crisp.

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Can I freeze these tenders after cooking?

Yes! Let them cool completely, freeze individually on a tray, then transfer to a freezer bag. Reheat in the oven or air fryer until hot and crispy.

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What dipping sauces go well with this?

Try sugar-free ketchup, ranch, garlic aioli, buffalo sauce, or even a low-carb honey mustard. They all pair beautifully with the crispy coating.

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Can I make these in the air fryer?

Definitely! Air fry at 400°F (200°C) for 10–12 minutes, flipping halfway. They come out extra crispy and cook a little faster.

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Are these tenders kid-friendly?

Yes! Kids love them, and you can adjust the seasoning to be more mild if needed. Serve with their favorite dipping sauce and you’ve got a hit.

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Conclusion

These Low Carb Baked Chicken Tenders are everything I love about comfort food—crispy, juicy, and loaded with flavor—without wrecking my carb count. They’ve become a go-to in my weekly meal rotation because they’re just so easy to make, versatile, and satisfying. Whether you’re feeding kids, meal prepping, or just craving something crispy without the guilt, this recipe won’t let you down.

Now that you’ve got all the steps and tips, it’s time to roll up your sleeves and get cooking. Trust me, once you try these tenders, you’ll be making them again and again.

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