Crunchy, cheesy, and made with almond flour instead of breadcrumbs, these Parmesan Crusted Air Fryer Chicken Tenders are a keto-friendly dinner your whole family will eat. Each tender gets a quick dip in egg and a press into a mix of almond flour, Parmesan, and spices, then cooks in the air fryer in about 9 minutes until golden and crisp. They are juicy inside, low in carbs, and made with pantry ingredients. Serve them with your favorite dip, or pair them with roasted vegetables for a complete low-carb meal. For a buffalo version, try my Air Fryer Chicken Tenders with Buffalo Sauce.
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Why These Parmesan Crusted Chicken Tenders Work
- A cheesy, nutty crust: Parmesan browns quickly and adds salty flavor, while almond flour keeps the coating crisp without any wheat.
- Low carb and high protein: each serving has about 3 grams of carbs and more than 30 grams of protein.
- Fast cooking: the air fryer circulates hot air around the tenders, so they finish in under 10 minutes.
- Kid-approved: mild, savory, and easy to dip.
Parmesan is a hard, aged cheese with very little moisture, which is why it crisps into a golden, lacy crust when it hits hot air. Grated Parmesan from a wedge browns more evenly than the dry powder in a can.
Ingredients for Parmesan Crusted Air Fryer Chicken Tenders
- 1 pound chicken tenderloins (7 to 8 tenders), patted dry
- 1 large egg, beaten with 1 tablespoon of water
- 1/2 cup fine blanched almond flour
- 1/2 cup freshly grated Parmesan cheese
- 1/2 teaspoon garlic salt
- 1/2 teaspoon paprika
- 1/4 teaspoon black pepper
- Olive oil cooking spray
- Chopped fresh parsley, for garnish (optional)
How to Make Parmesan Crusted Air Fryer Chicken Tenders
Step 1: Preheat the Air Fryer
Preheat the air fryer to 400°F for 5 minutes.
Step 2: Set Up the Breading Station
Beat the egg with the water in a shallow dish. In a second shallow dish, stir together the almond flour, Parmesan, garlic salt, paprika, and pepper.
Step 3: Coat the Chicken
Pat the tenders dry. Dip each one in the egg, let the excess drip off, then press it into the almond flour mixture on both sides so it is well coated. Pressing is what makes the crust stick.
Step 4: Air Fry
Place the tenders in a single layer in the basket, leaving a little space between them, and spray the tops lightly with olive oil. Cook for 8 to 10 minutes, flipping halfway through and spraying the other side, until golden and cooked through. The USDA recommends 165°F for poultry, so check the thickest tender with an instant-read thermometer.
Step 5: Rest and Serve
Let the tenders rest for 3 to 5 minutes, then sprinkle with parsley and serve warm with your favorite dip.
How to Serve Parmesan Crusted Air Fryer Chicken Tenders
Serve with sugar-free marinara, ranch, or a creamy garlic dip. For a full low-carb dinner, pair the tenders with roasted broccoli or a green salad. If you like the flavor of a Parmesan crust on a bigger cut, try my Parmesan Crusted Chicken. Want a no-coating option? See my Air Fryer Chicken Tenders with No Breading.
How to Store and Reheat Leftovers
Cool the tenders and refrigerate them in an airtight container within 2 hours. They keep for 3 to 4 days. Reheat in the air fryer at 350°F for 3 to 5 minutes, or in a 375°F oven for 8 to 10 minutes, until crisp and hot. The microwave will soften the coating. To freeze, place cooked tenders on a tray until solid, transfer them to a freezer bag, and reheat from frozen in the air fryer for about 8 minutes.
Tips and Variations
- Pat the chicken very dry so the egg and coating cling.
- Press the coating firmly on with your hands.
- Do not crowd the basket. Cook in batches if needed.
- Use fine blanched almond flour, not almond meal, for the crispest crust.
- For a nut-free version, replace the almond flour with crushed pork rinds.
- Add 1/2 teaspoon of Italian seasoning or a pinch of cayenne for extra flavor.
- Cut chicken breasts into 1-inch strips if you cannot find tenderloins, adding 1 to 2 minutes of cooking time.
Frequently Asked Questions
Are these chicken tenders keto?
Yes. Each serving has about 3 grams of carbs, since the coating uses almond flour and Parmesan instead of breadcrumbs.
Can I use coconut flour instead of almond flour?
Yes, but coconut flour is very absorbent. Use about 1/4 cup, and expect a slightly drier coating.
Why is my coating falling off?
The chicken may have been damp, or the coating was not pressed firmly. Pat the tenders dry and press the mixture on well.
What temperature should chicken tenders be?
The internal temperature should reach 165°F.
Can I bake them instead?
Yes. Bake on a wire rack set over a sheet pan at 425°F for 15 to 18 minutes, flipping once.
Parmesan Crusted Air Fryer Chicken Tenders (Keto)
Ingredients
Main Ingredients
- 1 pound chicken tenderloins (7 to 8 tenders) Patted dry.
- 1 large egg Beaten with 1 tablespoon water.
- ½ cup fine blanched almond flour Or crushed pork rinds for nut-free.
- ½ cup freshly grated Parmesan cheese
- ½ teaspoon garlic salt
- ½ teaspoon paprika
- ¼ teaspoon black pepper
- olive oil cooking spray
- fresh parsley Optional, for garnish.
Instructions
Cooking
- Preheat the air fryer to 400°F for 5 minutes.
- Beat the egg with the water in one dish and stir the almond flour, Parmesan, garlic salt, paprika, and pepper together in another.
- Pat the tenders dry, dip each in the egg, let the excess drip off, and press firmly into the almond flour mixture on both sides.
- Arrange in a single layer, spray the tops with olive oil, and air fry 8 to 10 minutes, flipping halfway and spraying the other side, until golden and 165°F inside.
- Rest 3 to 5 minutes and serve warm.
