Keto Air Fryer Spicy Sauced Tenders
Crispy, juicy, and packed with heat, these keto air fryer spicy sauced tenders are an easy, flavorful meal. Tossed in bold seasoning and hot wing sauce, they’re perfect for a quick low-carb dish.
There’s nothing better than a batch of crispy, saucy chicken tenders—especially when they’re quick, easy, and keto-friendly! I love making these keto air fryer spicy sauced tenders because they deliver all the crunch and heat of classic tenders without the carbs or the hassle of deep frying.
What really makes these tenders stand out is the spicy wing sauce coating every bite. I’ve always been a fan of bold flavors, and if you’re like me, you know that plain chicken just won’t cut it. The air fryer gives the tenders a crispy outside while keeping them tender inside, and once they’re tossed in that flavorful sauce, they’re downright irresistible.
I also love how versatile this recipe is. Want more heat? Add extra hot sauce or a sprinkle of cayenne. Prefer a milder kick? Use a buffalo-style sauce with a little butter to tone it down. No matter how you customize them, these keto air fryer spicy sauced tenders are a simple, satisfying, and guilt-free way to enjoy your favorite comfort food!
Items Needed
Here’s what you’ll need to make keto air fryer spicy sauced tenders:
- Boneless skinless chicken tenderloins – Lean, tender, and cook quickly, making them perfect for crispy, sauced tenders.
- Garlic powder – Adds a rich, savory depth of flavor without overpowering the dish.
- Onion powder – Enhances the seasoning blend with a mild sweetness and umami boost.
- Salt and pepper – Essential for bringing out the natural flavors of the chicken and balancing the seasoning.
- Olive oil – Helps the seasonings adhere while promoting a crispy, golden exterior in the air fryer.
- Buffalo wing sauce – Delivers bold, spicy flavor and coats the tenders in a delicious, tangy heat.
Tools you’ll need
Before starting the recipe, you’ll want to have all your kitchen essentials ready. I recommend having the following items:
Ways To Customize
Here are some easy ways to customize these keto air fryer spicy sauced tenders:
- Adjust the heat level – Use a milder buffalo sauce or mix it with melted butter for less spice, or add cayenne pepper for extra heat.
- 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.
- Make them extra juicy – Marinate the chicken in buttermilk (or a keto-friendly alternative) for a few hours before cooking.
- Use different seasonings – Experiment with smoked paprika, Cajun seasoning, or ranch seasoning for a unique twist.
- Serve them differently – Enjoy them as is, chop them up for salads, wrap them in lettuce, or pair them with a low-carb dipping sauce.
Be sure to check out the full recipe and ingredient list below.
How To Make It
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 them 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.
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.
Storage
To store leftover keto air fryer spicy sauced tenders, place them in an airtight container and refrigerate for up to 3 days. 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. To reheat, 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.
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:
- Preheat the air fryer – This ensures even cooking and helps the tenders crisp up faster.
- Flip halfway through – Turning the tenders ensures they cook evenly on both sides.
- Lightly grease the air fryer basket – Prevents sticking and makes cleanup easier.
- Use a meat thermometer – Chicken is done when it reaches an internal temperature of 165°F.
- 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 in sauce helps lock in the juices.
Serving Suggestions
These keto air fryer spicy sauced tenders are incredibly versatile and can be enjoyed in so many ways! For a light and refreshing meal, pair them with my Keto Collard Green Salad with Chicken. The crisp, hearty greens and tangy dressing perfectly balance the heat from the tenders, making it a satisfying yet low-carb option. You can even slice the tenders and toss them right into the salad for extra protein and flavor.
If you’re craving a more classic comfort food experience, serve these tenders with a side of celery sticks, ranch, or blue cheese dressing for dipping. They also go great with roasted or air-fried veggies like cauliflower, zucchini, or Brussels sprouts for a wholesome, keto-friendly meal. For even more variety, try pairing them with my Air Fryer BBQ Chicken—the smoky-sweet flavors of the BBQ chicken contrast beautifully with the spicy buffalo sauce.
For a fun, low-carb twist on wraps or sandwiches, use lettuce wraps or keto-friendly tortillas to make buffalo chicken wraps with fresh avocado and a drizzle of ranch. You can also chop up the tenders and use them as a topping for a keto pizza or a loaded cauliflower mash. Whether you keep it simple or get creative, these spicy tenders make a delicious and satisfying meal for any occasion!
FAQs
Recipe
Air Fryer Spicy Sauced 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.
