Air-Fryer Chicken Tenders: Low-Carb, High-Taste

Chicken tenders are a popular dish, but they're usually not suitable for people on low-carb or keto diets. This recipe for low-carb chicken tenders in an air fryer is a great way to enjoy this comfort food while sticking to your dietary needs. The tenders are crispy on the outside and juicy on the inside, with a delicious blend of seasonings that the whole family will love.

Choosing your chicken pieces

Chicken tenderloins are the best choice for this recipe as they are the perfect size and shape for air frying. They are typically the same size as chicken tenders you would buy in a restaurant. If you can't get hold of chicken tenderloins, you can use chicken breasts and cut them into strips. You can also use chicken thighs, but these may not cook as evenly and will be drier.

If you are using chicken tenderloins, you will need to remove the tendon first. To do this, use a small piece of paper towel to grip the tendon firmly, then place it between the tines of a fork. Pull the tendon up with one hand while pushing the fork down with the other. This will remove the tendon easily.

If you are cutting your own chicken strips from breasts or thighs, cut them into thin, even strips about the size of a chicken tenderloin. This will ensure they cook evenly.

You can also buy pre-cooked frozen chicken tenders and cook them in the air fryer.

Preparing the chicken

Next, pat the chicken dry with paper towels. This step is crucial as it helps the coating adhere better to the chicken. After patting the chicken dry, place the pieces in a large mixing bowl.

Now it's time to create the coating. In a separate small bowl, combine your chosen spices and seasonings. You can be creative with the spices, but typical options include smoked paprika, onion powder, garlic powder, dried thyme, cayenne pepper, salt, and black pepper. Mix these spices well.

Drizzle olive oil or another cooking oil of your choice over the chicken in the large mixing bowl and toss to ensure all pieces are coated. Then, sprinkle the spice mixture over the chicken and toss again to ensure an even coating.

At this point, your chicken tenders are almost ready for the air fryer. If your air fryer has a pre-heat function, set it to 400 degrees Fahrenheit. Otherwise, preheat your air fryer to 400 degrees for about 3 minutes.

Once the air fryer is ready, it's time to cook the chicken. Place the tenders in the air fryer basket in a single layer, being careful not to overcrowd them. Depending on the size of your air fryer, you may need to cook the tenders in batches.

Cook the chicken tenders for about 10-12 minutes, flipping them halfway through the cooking process. The tenders are done when they are golden on the outside and have an internal temperature of 165 degrees Fahrenheit.

And that's it! Your low-carb chicken tenders are now ready to be enjoyed.

Preparing the air fryer

Before you begin, make sure your air fryer is ready to go. This may include preheating it to the desired temperature, or setting it to 400 degrees Fahrenheit for 3 minutes if it doesn't have a preheat function. You'll also want to spray the air fryer basket with oil or cooking spray, or line it with foil and then spray the foil. This will help ensure that your chicken tenders don't stick to the basket and make them extra crispy.

If you're using an oven, preheat it to 400 degrees Fahrenheit and line a baking sheet with parchment paper or foil. If using foil, spray it with cooking spray or oil.

Now you're ready to start cooking! Place your chicken tenders in the air fryer basket or on the baking sheet, making sure they're in a single layer with some space around each one. Depending on the size of your air fryer or baking sheet, you may need to cook the tenders in batches.

Set the air fryer or oven temperature to 400 degrees Fahrenheit and cook for about 10-12 minutes, flipping the tenders halfway through. If you're using an oven, the cooking time will be longer, around 20-25 minutes.

To check if your chicken tenders are done, use an instant-read thermometer to check the internal temperature of the thickest part of the tender. It should be at least 165 degrees Fahrenheit.

If you're cooking in batches, keep the first batch warm in a preheated oven at 200 degrees Fahrenheit while you cook the rest.

Cooking the chicken

Start by preparing your chicken tenders. If you are using chicken breasts, cut them into strips. You can also cut each strip in half lengthwise to make them thinner and crispier.

Now, pat the chicken tenders dry with paper towels and place them in a large mixing bowl. Drizzle with olive oil and toss to ensure the chicken is completely coated.

In a separate, small bowl, mix your seasonings. You can use a blend of smoked paprika, onion powder, garlic powder, dried thyme, oregano, and basil. You can also add salt and pepper to taste. Sprinkle the seasoning mix evenly over the chicken tenders and toss again to ensure they are well coated.

Preheat your air fryer to 400 degrees Fahrenheit. If your air fryer doesn't have a preheat function, simply turn it on to 400 degrees for about 3 minutes.

Once the air fryer is ready, spray the air fryer basket with cooking oil or line it with foil and spray the foil. Place the chicken tenders inside in a single layer, making sure none of them overlap. If you have a smaller air fryer, you may need to cook the tenders in batches.

Cook the chicken tenders for about 10-12 minutes, flipping them halfway through the cooking time. The tenders are done when they are golden on the outside and have an internal temperature of 165 degrees Fahrenheit. You can use an instant-read thermometer to check the temperature.

Once the chicken is cooked, remove it from the air fryer and keep it warm in a preheated oven at 200 degrees Fahrenheit or serve immediately.

Serving suggestions

These low-carb chicken tenders are a versatile dish that can be served in a variety of ways. Here are some ideas to get you started:

• For a simple and healthy option, serve the chicken tenders with a side of your favourite vegetables, such as asparagus, carrots, green beans, or a salad.
• If you're looking for a more indulgent option, pair the tenders with French fries, tater tots, sweet potato fries, or onion rings.
• For a keto-friendly dip, serve them with a low-carb sauce like buffalo sauce or ranch dressing.
• Get creative and use the leftovers in lettuce wraps, cut them up into salads, or add them to stuffed baked potatoes.
• For an extra kick of flavour, coat the tenders in BBQ sauce or buffalo sauce after they've finished cooking.
• Make a chicken and biscuit sandwich by pairing the tenders with keto-friendly biscuits, such as cheddar garlic biscuits.
• Serve them as an appetiser or party snack by cutting the tenders into bite-sized pieces and providing a variety of dips, such as BBQ sauce, hot sauce, ranch dressing, buffalo sauce, or keto honey mustard.
• For a heartier meal, serve the tenders with a side of cauliflower casserole, crispy smashed Brussels sprouts, or crispy green bean fries.

Frequently asked questions