Keto Air Fryer Chicken Tenders
With a crisp exterior and juicy bites inside, these Keto Air Fryer Chicken Tenders are coated in a bold spicy sauce that packs tons of flavor without the carbs. They’re quick to make in the air fryer and perfect for easy weeknight dinners, game day snacks, or high-protein lunches.
A Quick Look At The Recipe
- ⏲️Ready In: 22 Minutes
- 👪Serves: 3
- 🍽 Calories: 216 kcals
- 📋Main Ingredients: Boneless chicken tenderloins, seasonings, avocado oil, and buffalo sauce.
- 📖 Dietary Notes: Dairy-free, gluten-free, nut-free, and keto-friendly.
- ⭐ Why You’ll Love It: These crispy low-carb chicken tenders have a spicy, bold flavor with minimal effort and no breadcrumbs.
SUMMARIZE & SAVE THIS CONTENT ON
There’s something about very lightly crisped outside without the breading that’s just amazing, and these easy keto air fryer chicken tenders bring that. Cooking them in a single layer helps the coating crisp up properly, while the spicy sauce adds big flavor without any extra effort. We usually pair them with simple sides like these air fryer garlic butter green beans when we want a light and easy dinner.
Use these low-carb chicken tenders for easy dinners before sports practice or game day spreads (along with loaded smashed potatoes in the air fryer).
Jump to:
- A Quick Look At The Recipe
- Items and Substitutions
- Flavors To Try
- How To Make Keto Air Fryer Chicken Tenders
- Helpful Hints
- How To Store Them
- Ways To Enjoy Them
- Keto Air Fryer Chicken Tenders FAQs
- More Easy Keto Recipes
- Creamy Keto Baked Salmon
- Low Carb Creamy Tuscan Salmon
- Keto Coffee Cookies
- Spicy Keto Air Fryer Chicken Tenders
Items and Substitutions
- Boneless skinless chicken tenderloins: Store-bought tenderloins keep this recipe super speedy, but you can, of course, slice your own strips from boneless chicken breasts.
- Oil: I prefer to use avocado oil for all things air fryer, as it has a higher heat point. It’s what I do for air fryer pineapple chicken skewers.
- Buffalo wing sauce: Double-check your sauce is gluten-free if needed!
See the recipe card for full information on ingredients and quantities.
Tools you’ll need
Before starting the recipe, you’ll want to have all your kitchen essentials ready. I recommend having the following items:
Flavors To Try
Here are a few ideas to adjust the flavor of the spicy keto chicken tenders depending on what you’re using them for!
- Try different sauces: Swap buffalo sauce for BBQ, garlic parmesan, or a sugar-free honey mustard for a different flavor profile.
- Add a crispy coating: Toss the tenders in almond flour or crushed pork rinds before air frying for a crunchier texture.
- Use different seasonings: Experiment with smoked paprika, Cajun seasoning, or ranch seasoning for a unique twist.
How To Make Keto Air Fryer Chicken Tenders
Step 1: Drizzle the tenderloin strips with oil and then sprinkle with seasonings.
Step 2: Place the chicken tenders onto a well-greased pan or rack, and into the air fryer for 10 minutes, flipping halfway through.
Step 3: Add the cooked tenders to a mixing bowl, and pour the hot wing sauce over them. Toss to combine, and serve!
Note
Don’t overcrowd the air fryer! Arrange the tenders in a single layer with space between them to ensure they cook evenly and get crispy on all sides.
Helpful Hints
Pro tip: Pat the chicken dry!
Pat the chicken dry before seasoning to help the spices stick better and promote a crispier texture in the air fryer.
More Helpful Tips:
- Flip halfway through: Turning the tenders ensures they cook evenly on both sides.
- Lightly grease the air fryer basket: This prevents them from sticking and makes cleanup easier.
- Toss in sauce right before serving: This keeps the tenders crispy instead of soggy.
- Let them rest for a minute: Allowing the tenders to sit before tossing them in the sauce helps lock in the juices.
How To Store Them
Storing: To store leftover keto chicken strips, place them in an airtight container and refrigerate for up to 3 days.
Freezer: If you want to keep them longer, you can freeze them in a single layer on a baking sheet before transferring them to a freezer-safe bag for up to 2 months.
Reheating: You can use the air fryer at 350°F for about 3-5 minutes until heated through and crispy again. If reheating from frozen, add a few extra minutes, flipping halfway through. Avoid microwaving if possible, as it can make the tenders soggy instead of crispy.
Ways To Enjoy Them
These keto chicken tenders are easy to turn into anything from a quick lunch to a full comfort-food dinner. Here’s a few ways we use them:
- Serve them with crunchy veggies, ranch, or blue cheese dressing for a simple game day or snack-style meal.
- Pair them with lighter sides like this strawberry spinach salad with lemon dressing for an easy, low-carb dinner packed with protein and flavor.
- Add roasted vegetables, cauliflower mash, or air fryer sides like air fryer turkey spring rolls to make the meal more filling without much extra prep.
Keto Air Fryer Chicken Tenders FAQs
More Easy Keto Recipes
If you tried this Keto Chicken Tenders in the Air Fryer or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Spicy Keto Air Fryer Chicken Tenders
Ingredients
- 1 pound boneless skinless chicken tenderloins
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon olive oil
- ⅓ cup buffalo wing sauce
Instructions
- Preheat the air fryer to 400 degrees.
- Drizzle the olive oil over the chicken tenders, and then sprinkle with the garlic powder, onion powder and salt and pepper to taste. Toss to combine well.
- Place the chicken tenders onto a well greased pan or rack, and place into the air fryer.
- Cook for 10-12 minutes, flipping the tenders halfway through the cooking time.
- Add the cooked tenders to a mixing bowl, and pour the hot wing sauce over them. Toss to combine, and serve.