Ultimate Keto Air Fryer Chicken Tenders
These air fried Keto chicken tenders are golden, brown, and delicious without the use of any batter made with wheat flour. The strips are coated in egg and coconut flour to absorb moisture and this layer acts as a glue to adhere to the final coating onto the meat. They are then dipped into a garlic and onion seasoned almond meal and then baked to golden perfection in the air fryer. These are quick, easy, and kid-friendly too.Are fried chicken strips Keto?Fried chicken tenders are typically not Keto because they are coated with a wheat-based flour. However, these Keto friendly chicken tenders are made with coconut and almond flour which will lead to hardly any spikes to insulin levels.How long should you cook chicken tenders in an air fryer?These chicken tenders should take 15-20 minutes in an air fryer or until golden, brown, delicious, and cooked through.Why should I coat the chicken using two kinds of flours?The chicken strips are dipped in egg and then coconut flour. This combination will help to bind the breading to the meat since coconut flour helps to absorb any extra moisture from the chicken. The almond flour is used as a final coating for texture and browning.
How to Make It
Step 1
Cut each chicken breast into 3 long strips. Sprinkle with ¼ tsp kosher salt. Make egg wash by combining egg, milk and 1 tsp kosher salt.
Step 2
Combine coconut flour, ¼ tsp salt, ¼ tsp pepper and ⅛ tsp each of garlic and onion powder. Also, combine the almond flour, ½ tsp salt, ½ tsp pepper and ¼ tsp each of garlic and onion powder.
Step 3
Dip chicken into egg wash and then into the coconut flour mixture.
Step 4
Place chicken coated in coconut flour and egg into a ziploc bag. Massage well and slightly beat to tenderize it and incorporate the ingredients on the meat. This will help the final coating stick the best..
Step 5
Dredge in almond flour mixture and make sure it is evenly coated on all sides.
Step 6
Then place chicken in air fryer basket and brush the tops with avocado oil. Set in air fryer at 400 F for 5 minutes. Flip, coat with avocado oil again, repeat cooking at 400 F for 5 minutes.
Step 7
Repeat this 1-2 more times until chicken tenders are cooked through and golden, brown and delicious.
Ingredients
- Chicken Breast Boneless Skinless Raw – 1 pound
- Coarse Kosher Salt by Morton – ¼ tsp
- Raw Egg – 1 large
- Almond Milk – ½ cup
- Coarse Kosher Salt by Morton – ¼ tsp
- Coconut Flour – ⅓ cup
- Coarse Kosher Salt by Morton – ¼ tsp
- Black Pepper – ¼ teaspoon
- Garlic Powder – ⅛ teaspoon
- Onion Powder – ⅛ teaspoon
- Almond Flour – ⅔ cup
- Coarse Kosher Salt by Morton – ¼ tsp
- Black Pepper – ¼ teaspoon
- Garlic Powder – ⅛ teaspoon
- Onion Powder – ⅛ teaspoon
- Avocado Oil – ⅓ cup