KETO AIR FRYER TENDERS

Looking for a quick an easy dinner or lunch entree, look no farther. This easy, fast keto air fryer chicken tenders recipe with almond flour and parmesan crust that cooks in less than 15 minutes is your answer. It's easy, fast, delicious, nutritious and Keto 2.0 Plus friendly, while tasting so good you'll want to serve it again and again.
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Prep Time 5 minutes
Course # Keto Snack, #Chicken Tenders, #Easy Chicken, #Easy Prep, #Keto 2.0 Easy Prep Side
Cuisine American
Servings 4
Calories 148 kcal

Equipment

  • air fryer
  • 2 Small Low Bowls For Breading Chicken Tenders
  • Measuring Equipment

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

Optional dipping sauces include low carb BBQ sauce like Primal Kitchen, low carb Ranch, mustard, sugar-free ketchup.
Vary the recipe by using a chicken rub seasoning, Italian seasoning, or whatever your favorite seasoning is! 
Shredded parmesan can be used in place of the grated, but the grated will stick better.
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

Nutrition

Calories: 148kcalCarbohydrates: 5gProtein: 8gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 52mgSodium: 525mgPotassium: 46mgFiber: 2gSugar: 1gVitamin A: 291IUVitamin C: 0.003mgCalcium: 147mgIron: 1mg
Keyword #Air Fryer Chicken Tenders, #Air Fryer Keto Breakfast, #Easy Prep Air Fryer Recipe, #Keto 2.0 Plus Air Fryer Sides, #Keto 2.0 Plus Chicken
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AIR FRYER FROZEN BROCCOLI

If you are looking for a different way to serve Broccoli, this could be an answer to that question. This recipe for air fryer frozen broccoli is quick, easy, and delicious. With just a few simple ingredients and almost zero prep time, you can have a healthy and flavorful side dish on the table in no time!
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Prep Time 5 minutes
Course # Keto Snack, #Easy Prep Side Dish, #Keto 2.0 Easy Prep Side, #Keto 2.0 Plus, #Keto 2.0 Plus Appetizer
Cuisine American
Servings 4

Equipment

  • 1 air fryer
  • Measuring Tools
  • 1 Prep Bowl

Ingredients
  

  • 4 cups Frozen Broccoli
  • 1 tsp Italian Seasoning
  • 1 tsp Garlic Powder
  • 1/4 tsp Smoked Paprika
  • 1/2 tsp Kosher Salt
  • 1 pinch Red Pepper Flakes (omit if you don't want that much spice)
  • 1 tbsp Olive Oil
  • Avocado Oil Spray
  • Freshly Cracked Pepper (to taste)

Instructions
 

  • Preheat Air Fryer to 380 for about 5 minutes.
  • In a bowl add olive oil and seasonings to frozen broccoli. Stir together really well to make sure it’s evenly distributed.
  • *For the best results, pick out the super small florets and set them aside. Keep them separate to add to the air fryer at the half way point of cooking. Those little florets can burn up quick if you cook them the entire time.
  • Spray Air Fryer basket with avocado oil spray. Place frozen broccoli in the air fryer. Cook for 6 minutes, then remove basket add in the small florets (if you have them). Shake the basket really well then put it back and continue to cook for 6-7 minutes until you have broccoli that’s lightly brown with crispy edges. Serve hot!
  • You can double the batch easily, but be sure to not overcrowd the Air Fryer basket you may need to do two batches if you do this.

Notes

Notes
Serving size: 1/2 the batch
Nutrition: 2102 calories, 2g fat, 74g sodium, 4g carbohydrates, 4g fiber, 2g sugar (go added sugar, 0g sugar alcohol, 0.4 net carbs, 5g protein
Calories: 102kcal | Carbohydrates: 4g | Protein: 5g | Fat: 2g | Sodium: 74mg | Fiber: 4g | Sugar: 2g
Keyword #Air Fryer Keto Recipe, #Broccoli, #Brunch, #Easy Prep, #Easy Prep Air Fryer Recipe
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AIR FRYER SHRIMP SCAMPI

Air fryers are my favorite kitchen appliance. There are so many different things you can do with them, I hardly ever even use my microwave anymore. Are you looking for a tasty twist on traditional shrimp scampi? Give this Air Fryer Shrimp Scampi recipe a try, it's simple to make and packed with flavor.
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Equipment

  • air fryer

Ingredients
  

  • 1 tablespoon olive oil
  • 1 pound peeled raw shrimp
  • 1/2 teaspoon salt
  • 2 teaspoons minced garlic
  • 3 tablespoons butter
  • 1/2 small lemon thinly sliced
  • 1-2 sprigs fresh thyme
  • 1 teaspoon chopped fresh parsley
  • 1/4 cup white wine

Instructions
 

  • Line your air fryer basket with foil. If you have a large air fryer that uses a small baking sheet, line that with foil and make sure to use a sheet with edges to contain that scampi sauce.
  • Put the olive oil into the foil-lined tray. Put the shrimp on top of the oil and season with the salt. Sprinkle the garlic over the shrimp.
  • Slice the butter into several pats and put on top of the shrimp.
  • Lay the lemon slices over the top of all of it, and put the fresh thyme and parsley on top of that.
  • Pour the white wine in, and put the basked into the fryer.
  • Turn the air fryer to high. Ours goes to 390°. That’s where we cooked these at, but anywhere from 375°F to 400°F will work. Just adjust the cook time accordingly. Cook time will also vary based on how close together your shrimp are. Shrimp is fully cooked when the internal temperatures reaches 120°F (for ideal texture and to prevent dryness). The FDA recommends 145°F. You’ll have to decide where in that range you are comfortable.
  • Cook for 8-12 minutes, or until the shrimp reach that minimum internal temperature.
  • Remove and enjoy!

Notes

Nutrition Information: YIELD: 4 SERVING SIZE: 1
Amount Per Serving: CALORIES: 204TOTAL FAT: 13gSATURATED FAT: 6gTRANS FAT: 0gUNSATURATED FAT: 6gCHOLESTEROL: 166mgSODIUM: 976mgCARBOHYDRATES: 3gFIBER: 0gSUGAR: 0gPROTEIN: 16g
Tried this recipe?Let us know how it was!