These Easy Low Carb Air Fryer Chicken Tenders are a simple and delicious way to enjoy a healthier version of a classic favorite. Coated in a flavorful almond flour mixture and cooked to perfection in the air fryer, these tenders are both crispy and juicy. Topped with a sweet and spicy sauce, they make for a satisfying meal that’s low in carbohydrates and gluten-free.
Ingredients
For the chicken tenders:
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2 large eggs
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1 cup blanched almond flour
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1 tablespoon garlic powder
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1 tablespoon dried parsley
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2 teaspoons smoked paprika
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1 teaspoon kosher salt
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½ teaspoon ground black pepper
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12 chicken tenders (about 1.5 lbs)
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Olive oil cooking spray
For the sweet and spicy sauce:
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2 tablespoons unsalted butter
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¼ cup hot sauce
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1 tablespoon honey
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1 teaspoon tomato paste
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Salt and pepper, to taste
Directions
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Prepare the dredging station:
In a shallow bowl, crack the eggs and season with salt and pepper. In a separate shallow bowl, combine the almond flour, garlic powder, dried parsley, smoked paprika, additional salt, and pepper. -
Coat the chicken:
Dip each chicken tender into the beaten eggs, ensuring it’s fully coated, then dredge it in the almond flour mixture, pressing gently to adhere the coating. Place the coated tenders on a clean plate. -
Cook in the air fryer:
Preheat the air fryer to 390°F and spray the basket with olive oil cooking spray. Arrange the chicken tenders in a single layer in the basket, avoiding overlap. Spray the tops with more olive oil spray. Cook for 7–8 minutes, then flip the tenders, spray the other side, and cook for an additional 4–5 minutes, or until the internal temperature reaches 165°F. -
Prepare the sauce:
While the chicken is cooking, melt the butter in a saucepan over medium heat. Add the hot sauce, honey, tomato paste, and season with salt and pepper. Whisk to combine and let it cook for 2–3 minutes on low heat. -
Serve:
Once the chicken tenders are cooked, you can either toss them all in the sauce or drizzle the sauce over the top. Serve warm with an extra drizzle of honey if desired.
Nutritional Information
While exact values may vary depending on the brand of ingredients used, these chicken tenders are generally low in carbohydrates and free from gluten. They’re high in protein, making them a great option for low-carb and gluten-free diets.
Why Choose a Low-Carb, Gluten-Free Recipe?
Low-carb and gluten-free diets have become increasingly popular in recent years due to their potential health benefits. A low-carb diet focuses on reducing the intake of carbohydrates (especially refined carbs like sugar and white flour) and increasing the intake of protein and healthy fats. This can help with weight management, blood sugar control, and overall metabolic health. Gluten-free diets, on the other hand, eliminate gluten, a protein found in wheat, barley, and rye, which can cause digestive issues and inflammation in people with gluten sensitivity or celiac disease.
For individuals following either of these diets, it can sometimes feel like they’re missing out on some of their favorite foods. Chicken tenders, for example, are often off-limits because they are usually breaded with flour or breadcrumbs. However, by using almond flour and an air fryer, this recipe provides a delicious alternative that satisfies both the low-carb and gluten-free requirements. It’s the perfect option for anyone looking to enjoy a healthier version of a classic comfort food.
The Importance of the Sweet and Spicy Sauce
While the chicken tenders themselves are flavorful thanks to the spices and almond flour coating, the sweet and spicy sauce takes them to the next level. The combination of hot sauce, honey, and tomato paste creates a tangy, slightly sweet sauce that perfectly complements the savory, crispy chicken tenders. The addition of butter adds richness and helps to balance out the heat from the hot sauce. This sauce is versatile and can be adjusted to suit your taste—add more honey for sweetness, or increase the amount of hot sauce for extra heat.
The beauty of this sauce is that it’s not just a condiment, but a key flavor component of the dish. It adds moisture to the chicken tenders, while also giving them an extra layer of flavor that takes the dish from good to great. Whether you choose to toss the tenders in the sauce or drizzle it on top, the sweet and spicy glaze elevates the entire dish, making it irresistible.
Serving Suggestions
These air fryer chicken tenders are incredibly versatile and can be paired with a wide variety of side dishes to create a balanced meal. If you’re looking to keep the meal low-carb, consider serving the chicken tenders with a side of roasted vegetables, such as broccoli, asparagus, or Brussels sprouts. These veggies are low in carbohydrates, high in fiber, and rich in essential vitamins and minerals. You can also pair the chicken with a simple kale salad or a leafy green salad dressed with olive oil and lemon for a refreshing, nutrient-packed side dish.
For those who prefer a heartier meal, these chicken tenders are great when served alongside a side of sweet potato fries or cauliflower mash. Both options are lower in carbs than traditional potatoes but still offer the comfort of a familiar side dish. If you’re in the mood for a more indulgent meal, consider serving the tenders with a side of crispy fries or a side of creamy mac and cheese.
Another great serving suggestion is to wrap the chicken tenders in lettuce leaves, creating a low-carb “wrap” filled with fresh vegetables and topped with the sweet and spicy sauce. This makes for a fun and interactive meal that’s perfect for lunch or a casual dinner.
Nutritional Value of Air Fryer Chicken Tenders
When it comes to nutrition, these air fryer chicken tenders are an excellent option for those following a low-carb, gluten-free, or high-protein diet. Chicken is naturally high in protein, which is essential for muscle repair, immune function, and overall body health. By using almond flour instead of breadcrumbs, the recipe cuts back on carbs while still providing a satisfying crunch.
The sweet and spicy sauce, while flavorful, is made with simple ingredients that add minimal sugar and calories. The combination of butter and hot sauce offers healthy fats and antioxidants, while honey provides a natural sweetness without the need for refined sugar.
The overall nutritional profile of this dish makes it ideal for anyone looking to enjoy a delicious, satisfying meal without derailing their diet. Whether you’re trying to manage your weight, control your blood sugar, or simply eat healthier, this recipe fits the bill.
Conclusion
These Air Fryer Chicken Tenders are a game-changer for anyone following a low-carb or gluten-free lifestyle. The use of almond flour instead of traditional breadcrumbs keeps the dish low in carbs, while the air fryer method ensures that the chicken is crispy without the need for excessive oil. Topped with a sweet and spicy sauce that adds the perfect balance of flavors, these tenders are a healthier alternative to the classic fried version.
Not only are these chicken tenders easy to make, but they are also incredibly versatile. Whether served with roasted vegetables, a fresh salad, or sweet potato fries, they are the perfect addition to any meal. So, if you’re craving a healthier version of a classic comfort food, give this recipe a try—you won’t be disappointed!
By choosing the air fryer and making smart ingredient swaps like almond flour, you can enjoy a crispy, flavorful meal that fits perfectly into a low-carb, gluten-free diet without sacrificing taste or texture. So next time you’re in the mood for chicken tenders, reach for your air fryer and try this delicious, guilt-free version!