Air fryers hit the cooking scene by force a few years ago and for good reason! They are easy to use, they create less mess than typical cooking and they also really speed up the meal making process. Plus, cooking with an air fryer is considerably healthier than deep frying, and that’s a win in my book! These Keto Air Fryer Chicken Tenders are a perfect example of a meal that is wildly delicious and can be made healthier and quicker in the air fryer.
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Keto Air Fryer Chicken Tenders
I know chicken can get a bad rap of being a boring addition to a low carb or keto diet, but the reality is, it’s a healthy staple in your keto meal plan! Chicken is low calorie, low carb, and high in protein, the perfect mix for your keto diet.
If you are ready to try a new and delicious keto chicken recipe, this recipe for keto BBQ Brown Sugar Air Fried Chicken Tenders is going to become your new favorite.
What is Needed to Make Keto Air Fryer Chicken Tenders
In order to make this great Keto Air Fryer Chicken recipe you need the following:
- Air Fryer
- Shallow Bowl or Plate
- 2 Medium Size Mixing Bowls
- Measuring Cups and spoons
- Saucepan
- Whisk
- Tongs
How to Make Keto Air Fryer Chicken Tenders
Preheat the air fryer if needed.
In a shallow bowl or plate, place 1 cup of almond flour. In a separate bowl or plate, place the pork rind crumbs. Place the beaten eggs in a bowl.
Season the chicken tenders with salt and pepper to taste.
Dip the tenders in the almond flour, coating both sides, then dip into the eggs before finally coating with the pork rind crumbs.
Place the breaded chicken tenders into the air fryer, and cook for 15 minutes, flipping halfway through the cook time. You may need to cook the chicken in batches depending on the size of your air fryer.
While the chicken is cooking, add the bbq sauce, brown sugar substitute, and garlic powder to a pot on the stove over low heat.
Cook the mixture down until the brown sugar has melted and the sauce is smooth. Remove from the heat.
Place the chicken tenders that are cooked into a large mixing bowl, and toss with the BBQ sauce mixture before serving.
How Many Carbs Are in Air Fryer Chicken?
This keto air fryer chicken has just 5 net carbs per serving which makes them just right for those following a keto diet. This recipe makes six servings.
How Long Does it Take to Make Keto Air Fryer Chicken?
This keto BBQ chicken recipe is perfect for those days when you just don’t have a lot of time for dinner prep. With a prep time of 15 minutes with a cook time of another 15 minutes, you’ll be enjoying this delicious chicken dinner in just 30 minutes.
Cooking in the air fryer is always a time saver. Check out these air fryer bacon wrapped hot dogs that are not only low carb, but are also ready in under 10 minutes!
Tips for Making Keto BBQ Chicken
Looking for tips on making the best keto BBQ chicken tenders?
- Not feeling BBQ? Skip out on the BBQ sauce, but cook the tenders the same. You can use your favorite rub or seasonings in its place.
- Use a Digital Meat Thermometer to test the temperature of the chicken (be sure to test the thickest part of the chicken for accurate results).
- Double your batch! Keto BBQ Chicken Tenders are great for meal prepping. Make yourself a double or triple batch to use for lunch or dinner later in the week.
Side Dishes That Pair Well with Keto BBQ Chicken
If you are looking for side dishes to pair with this keto BBQ air fryer chicken, look no further! In reality, you can pair these chicken tenders with any of your favorite BBQ side dishes, but if you are stuck for ideas, here are some great suggestions:
Keto Coleslaw
Keto coleslaw pairs well with just about any BBQ dish, this keto air fryer chicken is no exception. It’s tangy, crunchy, creamy, and tastes oh so good. The combination of flavors bursting from your dinner plate will make you say yum!
Caesar Salad
This keto Caesar salad is a great side dish to pair with these chicken tenders! The bold, classic flavor of this salad pairs very well with the tangy sweetness of the BBQ chicken.
Keto Broccoli Salad with Bacon
This broccoli salad with bacon might just be the best side dish to pair with this keto BBQ chicken. The flavors of the two recipes complement each other very well.
Keto Cheesy Breadsticks with Garlic
If you love pairing bread with your dinners, you are going to absolutely love these keto cheesy breadsticks with garlic. These breadsticks are bursting with flavors and pair well with the flavors in this keto BBQ chicken.
Can You Cook Keto BBQ Brown Sugar Air Fried Chicken Tenders from Frozen?
Yes! If you forgot to thaw out your chicken in advance, no worries! You can absolutely cook them straight from frozen. Just add about 2 or 3 minutes to the cooking time and make sure to check the internal temperature.
Keto Air Fryer Chicken
Ingredients
- 2 pounds boneless skinless chicken tenderloins
- 1 cup almond flour
- 3 ounces pork rinds crushed into crumbs
- 2 eggs beaten
- 1 cup sugar free bbq sauce
- ½ cup brown sugar substitute
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat the air fryer if needed.
- In a shallow bowl or plate, place 1 cup of almond flour.
- In a separate bowl or plate, place the pork rind crumbs.
- Place the beaten eggs in a bowl.
- Season the chicken tenders with salt and pepper to taste.
- Dip the tenders in the almond flour, coating both sides, then dip into the eggs before finally coating with the pork rind crumbs.
- Place the breaded chicken tenders into the air fryer, and cook for 15 minutes, flipping halfway through the cook time. You may need to cook the chicken in batches depending on the size of your air fryer.
- While the chicken is cooking, add the bbq sauce, brown sugar substitute and garlic powder to a pot on the stove over low heat. Cook the mixture down until the brown sugar has melted and the sauce is smooth. Remove from the heat.
- Place the chicken tenders that are cooked into a large mixing bowl, and toss with the BBQ sauce mixture before serving.
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.