Keto air fryer chicken breast pork rinds

b l o g

Air Fryer Chicken Tenders

• @TheHangryWoman
• Original Post October 6, 2020
• Post Update:July 2, 2021

This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog. 

My Ninja Foodi air fryer is my new kitchen wonder. Recently, I worked on a recipe for crispy keto chicken tenders, and this one was a total hit.

What I love about cooking meats in the air fryer, is that you get a satisfying crisp factor, while also keeping your proteins super juicy and tender.

Plus, it’s all done super quickly.

Ingredients for Keto Chicken Tenders

The ingredients for these keto chicken tenders is pretty standard, minus the breading.

• 2 lbs chicken tenders – fat removed. You can also use two pounds of chicken breasts, and slice them into 1-in wide slices
• 5 ounces pork rinds, plain
• 1 tablespoon old bay
• 2 teaspoons paprika
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• a pinch or two of salt
• 4 egg whites
• Olive oil cooking spray.

How to make crispy Keto Chicken Tenders

First, begin by trimming any fat off of your chicken and patting it dry.

Season your chicken with garlic powder, paprika and salt (1 teaspoon each). Set aside.

In a small food processor, grind your pork rinds until they are the consistency of panko, or thick bread crumbs.

Season the crumbs with garlic powder, paprika, salt, old bay and onion powder. Then pulse again until the mixture is incorporated.

Crack your eggs and separate your yolks from your whites. Store the yolks in an airtight container to use for later.

Dip your chicken tenders in the egg whites, and then into the pork rind mixture.

Shake of excess mixture.

Spray with a light coating of olive oil cooking spray.

Bake at 375 degrees for 20 minutes, flipping halfway through. The chicken is done when an inserted thermometer reads 165 degrees Fahrenheit.

Why should I use an air fryer?

I love my air fryer and I use it for a couple of reasons.

First, it cuts down on the amount of oil I need to use for cooking. That is always a win.

Next, I really love that I can make most things in it with one pan. It’s really exciting to easily make meals without a ton of dishes.

Lastly, the crunch factor is amazing. I don’t think you get a better crunch or crisp without oil. Air Fryer chicken tenders are a delicious option overall.

I personally and a Ninja Foodi person (I have the 11-in-1). This can be done in any air fryer, however.

What side dish can I serve with this?

These are great with a side of broccoli, I also love them with sweet potato fries.

Looking for more dinner ideas?

• Extra Crispy Air Fryer Chicken Wings
• 18 delicious, low-carb air fryer recipes
• Crispy garlic parmesan air fryer wings
• Fried Shrimp (low carb, keto-friendly)
• Cauliflower Shrimp Fried Rice

Print the recipe below, or be sure to save it as a pin for later when you’re craving them!

Step-by-step instructions with video

Print

Air Fryer Chicken Tenders

Crispy keto chicken fingers are easy to make and a total delight!

• Total Time: 25 minutes
• Yield: 10 chicken strips 1x

• 2 lbs chicken tenders – fat removed. You can also use two pounds of chicken breasts, and slice them into 1-in wide slices
• 5 ounces pork rinds, plain
• 1 tablespoon old bay
• 2 teaspoons paprika
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• a pinch or two of salt
• 4 egg whites
• Olive oil cooking spray.

Instructions

1. First, begin by trimming any fat off of your chicken and patting it dry.
2. Season your chicken with garlic powder, paprika and salt (1 teaspoon each). Set aside.
3. In a small food processor, grind your pork rinds until they are the consistency of panko, or thick bread crumbs.
4. Season the crumbs with garlic powder, paprika, salt, old bay and onion powder. Then pulse again until the mixture is incorporated.
5. Crack your eggs and separate your yolks from your whites. Store the yolks in an airtight container to use for later.
6. Dip your chicken tenders in the egg whites, and then into the pork rind mixture.
7. Shake of excess mixture.
8. Spray with a light coating of olive oil cooking spray.
9. Bake at 375 degrees for 20 minutes, flipping halfway through. The chicken is done when an inserted thermometer reads 165 degrees Fahrenheit.

Notes

1. You can leave them in the air fryer a little longer if you want them extra crispy.
2. Any dipping sauce will do here. Ranch is a solid option, garlic aioli is delicious, or eating them plain tastes super delicious. 
3. You can make these in your oven if you don’t have an air fryer.. Bake them at 350 degrees for 30 minutes, or until a thermometer reads 165 degrees Fahrenheit.

• Author: Mila Clarke Buckley
• Prep Time: 5
• Cook Time: 20
• Category: Chicken
• Method: Air Fry
• Cuisine: Southern
• Diet: Diabetic

Nutrition

• Serving Size: 2 Chicken Tenders
• Calories: 396
• Sugar: 0.4g
• Sodium: 643.8g
• Fat: 13.9g
• Carbohydrates: 2.4g
• Fiber: 0.6g
• Protein: 61.5g
• Cholesterol: 159.4g

Hi! I'm Mila.

I’m a millennial living with LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen!

Hangry Woman is for anyone with diabetes – regardless of type.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals. Plus, you get video cooking demos, essays on life with diabetes, and lots of weekly joy.

Join the list!

More to Dish

another serving?

How do I keep breading from falling in my air fryer?

Can you cook Keto in an air fryer?

Does panko work in air fryer?