KETO 2.0 PLUS
AIR FRYER CHICKEN TENDERS :
These chicken tenders will add another level of yum to your life. You will never want to get fast food chicken tenders again, as you will be spoiled for life by these delicious chicken tenders.
Get ready to feel amazing after you do this and keep in mind if you want you can add ground up pork rinds in a third bowl and dip to get an even crispier crust on these wonderful chicken tenders.
Ground up Pork Rinds are a nearly perfect substitute for Panko Bread Crumbs to give you that extra crunch as you bite into these crispy delicious morsels.
Keto chicken tenders are desirable because they are a tasty and satisfying option for those following a ketogenic diet, which restricts carbohydrates.
They offer a high-protein, low-carb meal, and can be made in various ways to maintain crispiness and flavor.
Here’s why they are so desirable:
Chicken Tenders can easily be tailored to individual preferences:
You can use various spices, breading options (like almond flour or pork rinds), and cooking methods to create different versions that cater to your specific preferences.
Low-carb and high-protein:
Keto chicken tenders, particularly when using almond flour or pork rinds as a breading substitute, fit perfectly within the ketogenic diet‘s emphasis on limiting carbohydrates and increasing protein intake.
Versatile and customizable:
They can be baked, fried, or even air-fried, offering flexibility in cooking methods and flavor profiles.
Satisfying and palatable:
The crispy texture, combined with the use of flavorful spices and low-carb ingredients, makes them a satisfying and palatable meal option.
Healthy alternatives:
Compared to traditional fried chicken tenders that often use wheat flour and milk products, keto versions offer a healthier alternative, especially for those with gluten sensitivities or dairy intolerances.
Quick and easy meal:
Keto chicken tenders are relatively easy to prepare, making them a convenient option for weeknight meals.
Nutritional benefits:
Chicken provides essential nutrients, including protein and amino acids, which are important for muscle repair and overall health.
KETO AIR FRYER TENDERS
Equipment
- 2 Small Low Bowls For Breading Chicken Tenders
Ingredients
- 1+ lbs chicken tenders 7-8 tenders in a package
- 1 egg
- 1/2 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1/2 tsp garlic salt
- 1/4 tsp ground black pepper
- 1/2 tsp paprika
- olive oil
Instructions
- Preheat the air fryer to 400F for 5 minutes.
- You’ll need 2 small, low dishes to bread the chicken. In the first add the egg and beat it in the dish. In the 2nd dish, add the almond flour, grated parmesan, garlic salt, ground black pepper, and paprika and mix them together.
- Dip a chicken tender first in the egg, making sure to dip it on each side and let the excess egg drip back into the bowl. Use one hand for wet and the other for the dry
- Next, dip the chicken tender in the almond flour parmesan mix, making sure to coat it well on both sides. Continue dipping the rest of the chicken tenders in the egg wash and coating mix.
- Add the chicken to the air fryer and spritz the top side of the chicken with olive oil or my preference, Avocado Oil.
- Air fry the chicken for a total of 8-9 minutes, after 4 minutes, flip the chicken over spritz the other side of the chicken with olive oil. Cook the chicken until the internal temperature reaches 160F.
- Let the chicken rest for 5 minutes before serving. Eat them as is or dip them in your favorite sauce!
Notes
If you don’t have an oil spritzer, carefully brush oil on the chicken tenders or use Sam’s Club Olive Oil Cooking Spray If you’re a garlic lover, sprinkle a little more garlic salt over the top after cooking. To bake the chicken tenders, follow the assembly steps, and instead of air frying, bake them in a 400F oven for 10 minutes, flipping after 5 minutes until the internal temperature is safe to take out
