Quick Keto Tenders

Category: Dinner Ideas That Actually Work

In just 8 minutes, get golden, cheesy-crusted chicken tenders that are low-carb and packed with flavor.

Clare Recipes
Created By Lily Chen
Updated on Fri, 09 May 2025 12:04:52 GMT
Golden, crispy chicken strips served with dipping sauce on the side. Save
Golden, crispy chicken strips served with dipping sauce on the side. | lilicooks.com

I stumbled on the most amazing chicken tenderloin trick in my air fryer last night. They come out super moist inside with this unbelievable crunchy coating that my family just can't stop eating. And guess what? You'll have dinner ready in only 15 minutes! I like to pair them with our go-to dipping sauces or throw them onto a crisp salad for a simple meal.

How This Method Saves My Weeknights

Being a mom with no time to spare, I've turned to this dish repeatedly. The quick eight-minute cooking time lets me feed everyone even during our busiest evenings. These tenderloins work for everything - roll them up, add them to salads, or watch them vanish as kids' snacks after school.

What You'll Need

Making It Happen

Ways We Enjoy Them

The little ones beg for these with tomato sauce, while my hubby can't resist them with honey mustard. I typically add my buttery garlic green beans or some crunchy air-fried zucchini on the side. When we're rushing, just a basic salad works fine.

A plate of crispy breaded chicken tenders garnished with herbs, accompanied by a small bowl of dipping sauce. Save
A plate of crispy breaded chicken tenders garnished with herbs, accompanied by a small bowl of dipping sauce. | lilicooks.com

Tips I've Learned Along The Way

Don't skip warming up your air fryer first - I found out the hard way. Keeping the pieces in a single layer stops soggy patches. I always grab my meat thermometer to make sure they hit that 165°F mark. Mix up the spices until you nail what your crew loves best.

What To Do With Extras

Store any leftover pieces in a sealed container and they'll stay good for about 4 days in your fridge. When you want to eat them, put them back in the air fryer at 350°F for a few minutes. They'll get crispy again! If you need to plan ahead, you can freeze them for up to 3 months.

Getting That Extra Crunch

Want that amazing crackly coating like restaurants serve? Here's my trick: dunk each strip in whisked egg, then roll in panko crumbs. Cook them the exact same way in your air fryer - that extra crunch is totally worth the small effort!

For Those On Keto

My pals who follow keto can't get enough of this dish! Just skip using breadcrumbs and you've got yourself a perfect low-carb option. It's packed with protein and won't mess up your diet - just how we want it.

The Magic Of Tender Strips

I've come to think of tenderloins as the hidden gem of chicken cuts. They're tinier and softer than full breasts, so they cook up faster. Plus they stay so juicy it's almost impossible to cook them wrong!

A plate of crispy, breaded chicken tenders served with a small bowl of dipping sauce. Save
A plate of crispy, breaded chicken tenders served with a small bowl of dipping sauce. | lilicooks.com

Tasty Variations To Try

Some evenings I toss in a bit of cayenne when we want some kick, or mix in smoky paprika for a BBQ feel. Lately I'm really into adding some fresh lemon zest - it makes everything taste so fresh!

Dips That Work Great

Everyone in our family has their top sauce pick. My boy loves buffalo sauce, while I can't resist sriracha mayo. BBQ sauce never fails, and for special nights, I'll whip up a batch of cool tzatziki.

Other Cooking Methods

Before my air fryer days, I'd make these in a 400°F oven for roughly 15-20 minutes. Just remember to turn them halfway and they'll still brown up nicely.

Perfect For Weekly Meal Plans

These make Sunday prep so much easier. I cook twice as many and pack them with some oven-roasted veggies and rice. Just like that, my lunches for the week are done in under half an hour!

Even Picky Eaters Love Them

My fussiest child always asks for more of these tenders! They beat store-bought frozen ones by miles, and I feel good knowing exactly what's in them. Add a little ketchup or honey mustard and everyone at the table's smiling.

A close-up image of crispy, golden-breaded chicken tenders arranged on a dark plate. Save
A close-up image of crispy, golden-breaded chicken tenders arranged on a dark plate. | lilicooks.com

No Gluten Needed

Just double-check your Parmesan labels and spice mixes and you're all set! This dish naturally doesn't have gluten but still tastes fantastic.

Complete Meal In One Go

I love adding some chunky veggies right alongside the chicken. Things like zucchini, broccoli, or colorful peppers work great - just coat them lightly with olive oil and your favorite seasonings first.

Crowd-Pleasing Appetizer

These always wow guests at our hangouts! I lay them out on a large platter surrounded by small cups of various dipping sauces. They go so quickly I usually make twice as many.

Smart Eating Choice

If you're counting macros like me, you'll appreciate how these pack tons of protein without many carbs. They keep hunger away for hours and fit right into my daily food goals.

Why You Shouldn't Skip Warming Up

I know it's tempting to jump right in without preheating but those few minutes really matter. Your chicken will cook more evenly and get that perfect crispy outside that makes everyone grab seconds.

A plate of crispy seasoned chicken tenders served with a small bowl of dipping sauce. Save
A plate of crispy seasoned chicken tenders served with a small bowl of dipping sauce. | lilicooks.com

Final Thoughts

Make deliciously crisp chicken strips with ease in an air fryer—perfect for those following a keto-friendly meal plan.

Recipe FAQs

→ Why should I preheat the air fryer?

It helps cook the tenders evenly and gives them a nice, crisp edge right away.

→ How can I tell when the chicken is done?

When the internal temperature hits 165°F, it's ready. If the pieces vary in size, check them individually.

→ Can I switch out tenderloins for chicken breasts?

Sure, just cut the breasts into smaller strips and adjust the cooking time to fit their thickness.

→ Is this meal good for keto?

Absolutely! With just 1.8g of carbs, it’s a great choice for low-carb diets.

→ Can I prepare these ahead of time?

They're best when fresh for that crunch, but reheating in the air fryer works well too.

Juicy Keto Tenders

Crunchy parmesan chicken strips cooked rapidly in an air fryer until juicy and golden. Great for low-carb eating.

Preparation Time
3 min
Cooking Time
8 min
Overall Time
11 min
Created By: Lily Chen

Category: Main Dishes

Skill Level: Beginner-Friendly

Cuisine Type: Keto

Output: 4 Serves (1 lb of tenders)

Dietary Options: Low-Carb, Gluten-Free

Ingredients

01 ½ teaspoon of salt.
02 1 teaspoon of paprika.
03 2 teaspoons of Italian seasoning.
04 2 teaspoons of garlic powder.
05 1 ½ tablespoons of olive oil.
06 1 teaspoon onion powder.
07 2 tablespoons shredded parmesan.
08 1 lb of chicken tenders.

Steps

Step 01

Mix up the chicken, oil, parmesan, and seasonings in a big bowl.

Step 02

Set your air fryer to 375°F and warm it up for 3 minutes.

Step 03

Pop the chicken in to fry for 4 minutes, flip 'em over, and go for 3-4 more minutes until they hit 165°F inside.

Tips

  1. Each serving has just 1.8 grams of net carbs.
  2. Make sure your chicken's cooked by checking the inside temp.
  3. It's tastiest when eaten right away.

Required Tools

  • An air fryer.
  • A big bowl.

Allergy Information

Always check each ingredient for allergens, and consult a medical professional if unsure.
  • Contains dairy (cheese).

Nutritional Information (per serving)

These details are shared for general guidance and don’t replace professional advice.
  • Calories: 203
  • Fats: 9.1 g
  • Carbohydrates: 2.6 g
  • Proteins: 26.9 g