Baked Chicken Tenders with Low Carb Ingredients

These Baked Chicken Tenders with Low Carb Ingredients are one of those recipes that started as a healthy weeknight experiment and quickly became a staple in my kitchen. I wanted something crispy, flavorful, and juicy without all the carbs that come from traditional breadcrumbs or deep frying. What came out of the oven surprised me—in the best way possible. Golden, well-seasoned tenders that make you forget all about fast food or greasy fried options.

What I love most is how quick and simple it is to whip up. Whether I’m meal-prepping for the week or feeding a hungry crowd on a busy weeknight, this recipe never fails. With a smart blend of spices, almond flour, and a touch of Parmesan, it delivers the crunch and satisfaction you crave—minus the carb overload. Plus, it’s kid-approved, keto-friendly, and perfect for anyone trying to eat cleaner without sacrificing flavor.

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Why You’ll Love This Baked Chicken Tenders with Low Carb Ingredients

• Crispy and golden without frying
• Keto and low-carb diet approved
• Quick to prep and cook—ready in under 30 minutes
• Perfect for lunch, dinner, or snacks
• Versatile for dipping, salads, or wraps
• Freezer-friendly and great for meal prep
• Family and kid-friendly comfort food

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

I always go for chicken tenderloins or slice boneless, skinless chicken breasts into strips myself. Tenderloins cook quickly, stay juicy, and have that natural shape perfect for finger-food-style tenders. If you’re using chicken breasts, make sure they’re even in thickness so everything cooks evenly—no one wants a dry bite next to an undercooked one.

You can also use chicken thighs if you prefer dark meat; they stay extra juicy and offer a richer flavor. Just be aware that they take a minute or two longer in the oven.

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Options for Substitutions

Making this low-carb dish your own is easy. Here’s how I’ve customized it depending on what I have on hand or dietary needs:

• Almond Flour Substitute: Swap with crushed pork rinds or coconut flour if you’re nut-free. Pork rinds give an extra crunch, while coconut flour adds a hint of sweetness.
• Parmesan Cheese: You can leave it out, but it adds saltiness and texture. Nutritional yeast works as a dairy-free option.
• Spices: Feel free to tweak! Add smoked paprika, cayenne, or Italian seasoning depending on your flavor mood.
• Egg Wash Alternative: If you’re out of eggs, try using plain Greek yogurt or a little mayo to help the coating stick.
• Chicken: Use turkey cutlets or even tofu slices for a vegetarian option with the same seasoning.

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Ingredients for Baked Chicken Tenders with Low Carb Ingredients

Each ingredient plays a key role in making these low carb chicken tenders crispy, juicy, and flavorful without needing deep frying or carb-heavy coatings.

• Chicken Tenderloins
  The star of the dish. Tender, lean, and quick to cook—perfect for a healthy main or protein-packed snack.
• Almond Flour
  This low-carb breadcrumb alternative gives the tenders a crispy coating without the guilt. It toasts beautifully in the oven.
• Grated Parmesan Cheese
  Adds a salty, nutty layer to the crust. It also helps the coating brown and crisp up nicely.
• Eggs
  Used as a binder to help the almond flour and seasoning cling to the chicken. It’s essential for a full, even coating.
• Garlic Powder
  For a subtle, savory depth that boosts flavor without overpowering the dish.
• Paprika
  Adds gentle warmth and enhances the golden color of the tenders.
• Salt and Black Pepper
  Basic, but crucial. These balance and amplify the other seasonings.
• Dried Parsley (or fresh)
  For a pop of color and herby brightness that finishes the tenders beautifully.
• Cooking Spray or Olive Oil
  Lightly sprayed or brushed on top before baking to ensure the crust gets golden and crunchy.

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Step 1: Prep Your Chicken and Preheat the Oven

Start by preheating your oven to 400°F (200°C). If you’re using chicken breasts, slice them lengthwise into even strips. Pat the chicken dry with paper towels—this helps the coating stick better. Line a baking sheet with parchment paper or foil and place a wire rack on top if you want extra crispiness.

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Step 2: Set Up the Breading Stations

Grab two shallow bowls. In the first, beat the eggs until smooth. In the second, mix together the almond flour, grated Parmesan, garlic powder, paprika, salt, black pepper, and dried parsley.

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Step 3: Coat the Chicken

Dip each chicken tender into the egg mixture, then roll it in the almond flour-Parmesan mixture, pressing lightly to ensure a solid coating. Place the coated tenders onto your prepared baking rack or sheet.

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Step 4: Bake to Golden Perfection

Lightly spray the tops of the tenders with cooking spray or drizzle a bit of olive oil to encourage browning. Bake in the preheated oven for 18–22 minutes, flipping halfway through. You’re looking for a golden crust and an internal temp of 165°F (74°C).

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Step 5: Let Them Rest

Once out of the oven, let the tenders rest for 3–5 minutes before serving. This helps the juices redistribute and the coating firm up even more.

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How Long to Cook Baked Chicken Tenders with Low Carb Ingredients

These chicken tenders cook beautifully in the oven at 400°F (200°C) for about 18 to 22 minutes. I usually flip them around the 10-minute mark to ensure even browning on both sides. If you’re using a meat thermometer, you’re aiming for an internal temperature of 165°F (74°C).

If you want extra crispiness, you can broil them for the last 1–2 minutes—just keep an eye on them so they don’t burn.

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Tips for Perfect Baked Chicken Tenders with Low Carb Ingredients

• Pat the chicken dry before breading—it helps the coating stick and prevents sogginess.
• Use a wire rack on the baking sheet for 360° crispness without flipping if you prefer less handling.
• Press the coating in gently to lock it in place and get that satisfying crunch.
• Don’t skip the oil spray—it’s the key to golden, crispy tops.
• Let them rest after baking for 3–5 minutes so they stay juicy and the crust sets.
• Broil for extra crunch if you’re a texture lover.
• Use freshly grated Parmesan for best flavor and better melt.
• Avoid over-baking or the chicken may dry out—start checking doneness at 18 minutes.

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Watch Out for These Mistakes While Cooking

• Skipping the drying step: Coating won’t stick well if the chicken is damp. Always pat it dry.
• Overcrowding the baking sheet: This traps steam and leads to soggy coating. Leave space between each tender.
• Not flipping or broiling: For the best texture, don’t skip flipping halfway or giving a broil at the end.
• Using too much almond flour: A thick coating can fall off. Light and even is the way to go.
• Undersalting: Almond flour and chicken both need seasoning to shine. Don’t be shy with salt and spices.
• Not using a rack: If you want all-around crispiness, a wire rack helps the air circulate.
• Overbaking: These cook fast. Set a timer and use a thermometer for perfect timing.

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What to Serve With Baked Chicken Tenders with Low Carb Ingredients?

Fresh Green Salad

A crisp garden salad with lemon vinaigrette or ranch dressing keeps things light and refreshing.

Roasted Vegetables

Broccoli, zucchini, or Brussels sprouts roasted with olive oil and garlic pair perfectly for a hearty, healthy meal.

Cauliflower Mash

Creamy, buttery cauliflower mash is a great low-carb alternative to mashed potatoes.

Dill Pickles or Pickled Veggies

A tangy, crunchy side that cuts through the richness of the tenders.

Cherry Tomato & Mozzarella Skewers

Mini Caprese sticks are easy to prep and make the meal feel instantly elevated.

Garlic Parmesan Zucchini Fries

Stick with the finger food theme—bake these alongside the tenders for a crunchy duo.

Avocado Slices or Guacamole

Creamy and cooling, avocado balances out the seasoned coating with healthy fats.

Deviled Eggs

Great for meal prep days, deviled eggs offer a protein boost and a creamy bite alongside the tenders.

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Storage Instructions

These low carb chicken tenders store beautifully, making them great for meal prep or leftovers.

• Refrigerator: Store in an airtight container for up to 4 days. Reheat in the oven or air fryer to bring back the crisp. Avoid microwaving unless you don’t mind a softer coating.
• Freezer: Let them cool completely, then freeze in a single layer before transferring to a freezer bag. They’ll keep for up to 3 months.
• Reheating from Frozen: Bake at 375°F (190°C) for 15–20 minutes, or until heated through and crisp. No thawing needed!

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Estimated Nutrition (per 1–2 tenders depending on size)

• Calories: 210
• Protein: 26g
• Fat: 11g
• Carbohydrates: 3g
• Fiber: 1g
• Net Carbs: 2g
• Sugar: 0g
• Cholesterol: 85mg
• Sodium: 320mg
• Category: Low Carb, Keto, Dinner
• Method: Baked
• Cuisine: American
• Diet: Gluten-Free, Low Carb, Keto-Friendly

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Frequently Asked Questions

Can I make these chicken tenders in the air fryer instead of the oven?

Yes! Air fry at 400°F (200°C) for 10–12 minutes, flipping halfway through. You’ll get a super crispy result with even less oil.

What’s the best way to reheat without losing crispiness?

Reheat in the oven at 375°F (190°C) or use an air fryer for 5–6 minutes. Avoid microwaving unless you’re okay with a softer coating.

Can I prep these ahead of time?

Absolutely. You can bread the chicken and refrigerate it, uncooked, for up to 24 hours. Just bake when ready.

Are these chicken tenders kid-friendly?

Definitely! They’re mild in spice and finger-food friendly. You can adjust the seasoning to suit younger palates.

Can I use a different flour besides almond flour?

Yes, crushed pork rinds, coconut flour, or even flaxseed meal work well for low-carb alternatives.

Do I have to use Parmesan cheese?

It adds great flavor, but if you’re dairy-free, you can skip it or use nutritional yeast instead.

What dipping sauces go well with these?

Try sugar-free ketchup, ranch, buffalo sauce, garlic aioli, or even spicy mustard.

Can I freeze these after cooking?

Yes! Freeze them in a single layer, then store in a zip bag. Reheat straight from frozen in the oven or air fryer.

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Conclusion

These Baked Chicken Tenders with Low Carb Ingredients check every box: crispy, juicy, healthy, and ridiculously easy to make. Whether you’re following a keto lifestyle, looking for gluten-free dinner ideas, or simply want a satisfying, guilt-free alternative to fried chicken, this recipe delivers. The coating crisps up beautifully in the oven, and the flavor is anything but boring. From weeknight meals to meal prep hero, this one’s a keeper in any kitchen.

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