Air Fryer Parmesan-Crusted Chicken Tenders
Tender chicken strips coated in a crispy Parmesan and herb crust, air fried to golden perfection for a low-carb, keto-friendly meal. This american-inspired keto (keto, low carb) ready in about 20 minutes pairs chicken tenders, grated Parmesan cheese, almond flour for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 lb chicken tenders
- 1/2 cup grated Parmesan cheese
- 1/3 cup almond flour
- 1 tsp garlic powder
- 1 tsp dried Italian herbs
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 large eggs
- as needed olive oil spray
Instructions
- Step 1: In a shallow bowl, combine 1/2 cup grated Parmesan cheese, 1/3 cup almond flour, 1 tsp garlic powder, 1 tsp dried Italian herbs, 1/2 tsp salt, and 1/4 tsp black pepper. Mix well.
- Step 2: Beat 2 large eggs in a separate bowl until smooth.
- Step 3: Dip each of the 1 lb chicken tenders into the beaten eggs, then dredge evenly in the Parmesan-almond mixture, pressing gently to adhere the coating.
- Step 4: Preheat the air fryer to 400°F for 5 minutes. Lightly spray the air fryer basket with olive oil spray.
- Step 5: Arrange the coated chicken tenders in a single layer inside the basket without overcrowding. Lightly spray the tops with olive oil spray.
- Step 6: Air fry at 400°F for 10 minutes, flipping the tenders halfway through cooking, until the crust is golden and the chicken reaches an internal temperature of 165°F.
- Step 7: Remove and serve hot with your favorite keto dipping sauce.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Air Fryer Parmesan-Crusted Chicken Tenders take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Air Fryer Parmesan-Crusted Chicken Tenders?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep chicken tenders from drying out.
Can I substitute ingredients in Air Fryer Parmesan-Crusted Chicken Tenders?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Air Fryer Parmesan-Crusted Chicken Tenders for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Air Fryer Parmesan-Crusted Chicken Tenders keto?
Yes — this recipe is tagged keto, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
