Air Fryer Chicken Tenders – Low-Carb and Gluten-Free

There’s something comforting about sinking your teeth into crispy, juicy chicken tenders. The crackle of a perfectly cooked bite, combined with a punchy dip, creates a symphony of flavors that warms the heart and soul. To elevate this timeless classic, I’ve crafted a recipe for Air Fryer Chicken Tenders – Low-Carb and Gluten-Free that delivers all the crunch without the carbs.

Perfect for weeknight dinners or casual gatherings, these tenders are coated in a flavorful almond flour mixture, ensuring that anyone—regardless of dietary restrictions—can enjoy every mouthful. Let me take you through this delightful journey of cooking, where comfort food meets health-conscious choices!

What is Air Fryer Chicken Tenders – Low-Carb and Gluten-Free?

This recipe boasts the traditional goodness of chicken tenders but with a modern twist that embraces low-carb and gluten-free lifestyles. Originating as a staple in American cuisine, chicken tenders have evolved into a global favorite, adapting various flavors and cooking techniques from around the world.

In this easy-to-make dish, we’re primarily using blanched almond flour as a breading alternative, offering a nutty flavor rich in nutrients. If you’re looking for a healthier version of a beloved classic, this recipe is your ticket to crispy perfection!

Why You’ll Love This Air Fryer Chicken Tenders – Low-Carb and Gluten-Free

• Health-Conscious Delight: Packed with protein and low in carbohydrates, this recipe supports your dietary goals without sacrificing flavor.
• Crispy and Delicious: The almond flour and spices create a crunchy exterior that locks in the juiciness of the chicken beneath.
• Quick and Easy: Ideal for busy evenings, this dish requires minimal prep and cooks in just minutes in the air fryer.
• Family-Friendly: Everyone—kids, adults, and even picky eaters—will flock around the dinner table for these delicious tenders.

Who It’s For

• Busy families looking for healthy weeknight meals.
• Health-conscious cooks pursuing low-carb and gluten-free options.
• Meal preppers aiming for nutritious, easy recipes that save time.
• Food lovers eager to explore a fusion of flavors in everyday cooking.

When to Cook It

• Weeknight dinners when time is short but flavor matters.
• Casual gatherings to impress your friends with a gourmet touch.
• Cozy nights in, perfect for a delightful movie marathon.
• Game day snacks that everyone will rave about.

How to Make the Perfect Air Fryer Chicken Tenders – Low-Carb and Gluten-Free

Ingredients

• 2 large eggs
• 1 cup blanched almond flour
• 1 tablespoon garlic powder
• 1 tablespoon dried parsley
• 2 teaspoons smoked paprika
• 1 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 12 chicken tenders – about 1.5 lbs
• Olive oil cooking spray
• 2 tablespoons butter
• 1/4 cup hot sauce
• 1 tablespoon honey
• 1 tablespoon tomato paste
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper

Step-by-Step Instructions

1. Crack the eggs into a shallow bowl and season them with salt and pepper. In a separate shallow bowl, combine the almond flour with the garlic powder, parsley, paprika, and some more salt and pepper. Dip each chicken tender into the egg, then in the almond flour mixture, and set aside on a clean plate. Continue until you have coated all of the chicken.
2. Preheat the air fryer to 390 degrees F and spray the basket with olive oil spray. Lay some of the chicken tenders in an even layer into the air fryer basket and spray them with more olive oil spray. Close and cook them for 7 minutes. Then flip them over, spray the other side with more olive oil spray, and cook them for an additional 4-5 minutes until crispy and cooked through. Cook in batches if needed.
3. Melt the butter in a pot over medium heat on the stovetop. Once the butter is fully melted, add hot sauce, honey, tomato paste, and salt and pepper. Whisk that all together and let it cook for 2-3 minutes on low heat. Set aside.
4. Once all of the chicken is cooked, transfer it to a platter or clean plate and top it with the sauce. Serve warm and enjoy!

For People with Diabetes: Sugar Substitutes

For those managing blood sugar, consider using sugar-free alternatives like stevia, monk fruit, or allulose. However, it’s best to avoid honey or maple syrup since they can spike blood sugar levels.

Tools You’ll Need

• Air fryer
• Mixing bowls
• Whisk
• Shallow plates for coating
• Pot for sauce

Top Tips from Well-Known Chefs

• Don’t skip the oil spray: Spraying your chicken tenders with olive oil not only helps them crisp up nicely but keeps the flavor intact.
• Season generously: Tasting the coating after mixing ensures that your dish will be flavorful and balanced.
• Batch cooking: Cooking in smaller batches guarantees that each tender comes out perfectly crispy rather than soggy.

Storing and Reheating Tips

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
• Freezing: For longer storage, freeze uncooked, breaded tenders for up to 2 months. Adjust cooking time accordingly when ready to use.
• Reheating: To preserve crispiness, reheat in the air fryer at 375°F for about 3-5 minutes.

Common Mistakes to Avoid

• Overcrowding the air fryer: Placing too many tenders can lead to uneven cooking; opt for smaller batches.
• Skipping the seasoning: Failing to season both the egg wash and flour mixture can leave the tenders bland.
• Not preheating: Skipping this step can result in soggy tenders instead of crispy ones.

FAQs About Air Fryer Chicken Tenders – Low-Carb and Gluten-Free

• Can I use regular flour instead of almond flour?
  Yes, but it’s not gluten-free, which defeats the purpose of this recipe.
• Is this recipe suitable for meal prep?
  Yes, these tenders are perfect for meal prep and can be stored in the fridge.
• Can I use chicken breasts instead of tenders?
  It depends. You can cut chicken breasts into strips, but they may require different cooking times.
• Will these tenders still taste good without the sauce?
  Yes, they are delicious on their own or with your favorite dipping sauce.
• Can I make these spicy?
  Yes, adjust the amount of hot sauce in the recipe to increase heat as desired.

Conclusion: Final Thoughts on Air Fryer Chicken Tenders – Low-Carb and Gluten-Free

I hope you’ve found your new go-to recipe for Air Fryer Chicken Tenders – Low-Carb and Gluten-Free! The combination of crunch, flavor, and simplicity makes this dish a stand-out on any table. I’d love to hear your thoughts or alterations you tried, so please drop a comment below or share this with fellow food lovers!

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