Chicken tenders are a versatile, protein-packed favorite that can easily fit into a keto lifestyle.
By using low-carb coatings, healthy oils, and flavorful seasonings, these tenders stay crispy, juicy, and satisfying without the carbs.
From oven-baked and air-fried options to skillet-cooked and saucy variations, keto chicken tenders can be enjoyed in many ways.
These 15 keto chicken tender recipes are designed to be easy, delicious, and perfect for weeknight dinners, meal prep, or snacks.
Whether cooking for family, friends, or yourself, these recipes deliver flavor, crunch, and keto-friendly goodness.
15 Easy Keto Chicken Tender Recipes for Busy Weeknights
Keto chicken tender recipes prove that low-carb meals can be crispy, flavorful, and satisfying.
These 15 recipes showcase a variety of cooking methods, coatings, and sauces to keep things exciting.
Incorporating these dishes into your routine provides protein, flavor, and keto-friendly satisfaction for lunch, dinner, or snacks.
Experimenting with these recipes can make weeknight meals or gatherings more enjoyable, easy, and delicious.
Whether for family dinners, meal prep, or cozy nights, these keto chicken tenders are sure to delight, inspire, and impress.
Keto Spicy Sriracha Chicken Tenders
These chicken tenders are coated in a spicy, tangy Sriracha sauce.
They are crispy on the outside and tender on the inside.
The almond flour coating keeps them low-carb while the sauce adds bold flavor.
Perfect for a snack, lunch, or dinner.
The combination of spice and garlic makes them irresistible for any keto diet follower.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- ½ tsp garlic powder.
- ½ tsp salt.
- 2 tbsp Sriracha sauce.
- 1 tbsp unsalted butter.
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- In another bowl, mix almond flour, garlic powder, and salt.
- Dip chicken tenders in egg, then coat with almond flour mixture.
- Place on a parchment-lined baking sheet and bake 15-20 minutes until golden.
- Melt butter and mix with Sriracha.
- Toss baked tenders in the sauce before serving.
These spicy Sriracha chicken tenders are full of flavor and keto-friendly.
They satisfy cravings without any added carbs.
Perfect as a snack, appetizer, or main meal.
The heat can be adjusted to suit your preference.
Keto Garlic Butter Chicken Tenders
These tenders are smothered in a rich garlic butter sauce.
They are tender, juicy, and loaded with flavor.
Almond flour coating keeps them crispy while remaining low-carb.
Perfect for an elegant dinner or quick keto-friendly meal.
The buttery garlic sauce enhances every bite and makes them irresistible.
Ingredients:
- 1 lb chicken tenders.
- ½ cup almond flour.
- 2 large eggs.
- ½ tsp salt.
- ¼ tsp black pepper.
- 3 tbsp unsalted butter.
- 1 tsp minced garlic.
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, salt, and pepper in another bowl.
- Dip chicken tenders in eggs, then coat with almond flour mixture.
- Bake on a parchment-lined sheet for 15-20 minutes until golden.
- In a skillet, melt butter and sauté garlic briefly.
- Toss baked tenders in garlic butter before serving.
These garlic butter chicken tenders are rich, flavorful, and keto-friendly.
They pair perfectly with roasted vegetables or a salad.
The crispy exterior and juicy interior make them satisfying.
Ideal for family dinners or meal prep for the week.
Keto Lemon Pepper Chicken Tenders
These chicken tenders are brightened with zesty lemon and peppery flavor.
They are crispy, juicy, and low-carb.
Almond flour coating ensures a crunchy exterior while keeping it keto-friendly.
Perfect for lunch, dinner, or a light snack.
The lemon and pepper combination enhances the natural chicken flavor beautifully.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- ½ tsp lemon zest.
- ½ tsp black pepper.
- ½ tsp salt.
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, lemon zest, black pepper, and salt in another bowl.
- Dip chicken tenders in eggs, then coat with almond flour mixture.
- Place on a baking sheet and bake 15-20 minutes until golden.
These lemon pepper chicken tenders are tangy, crispy, and keto-friendly.
They make a refreshing and light meal option.
The lemon zest enhances flavor while keeping it low-carb.
Perfect with a side of keto-friendly vegetables or salad.
Keto Ranch Chicken Tenders
These tenders are coated in a keto-friendly ranch seasoning for bold flavor.
They are crispy on the outside and juicy on the inside.
Almond flour coating ensures crunch while keeping carbs low.
Perfect for snacking, meal prep, or a quick keto dinner.
Ranch herbs give them a savory, tangy flavor loved by all ages.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- 1 tsp dried parsley.
- ½ tsp garlic powder.
- ½ tsp onion powder.
- ½ tsp salt.
- ¼ tsp black pepper.
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, parsley, garlic powder, onion powder, salt, and pepper in another bowl.
- Dip chicken tenders in eggs, then coat with ranch mixture.
- Bake on a parchment-lined tray for 15-20 minutes until golden.
These ranch chicken tenders are savory, crunchy, and perfectly keto-friendly.
They make an easy lunch or dinner option.
The herb seasoning adds rich flavor without added carbs.
Perfect for dipping in keto-friendly sauces or enjoying plain.
Keto Smoky Paprika Chicken Tenders
These tenders are infused with smoky paprika flavor and herbs.
They are golden, crispy, and low-carb.
Almond flour coating gives a crunchy exterior while keeping them keto-friendly.
Perfect for dinner, snacking, or meal prepping.
The smoky flavor pairs perfectly with garlic, paprika, and a hint of cayenne.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- 1 tsp smoked paprika.
- ½ tsp garlic powder.
- ½ tsp salt.
- ¼ tsp black pepper.
- ¼ tsp cayenne pepper (optional for heat).
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, smoked paprika, garlic powder, salt, black pepper, and cayenne in another bowl.
- Dip chicken tenders in eggs, then coat with almond flour mixture.
- Bake on a parchment-lined sheet for 15-20 minutes until golden.
These smoky paprika chicken tenders are flavorful, crispy, and keto-friendly.
They make a satisfying main dish or snack.
The smoky, slightly spicy flavor enhances the natural chicken taste.
Perfect for serving with low-carb dipping sauces or roasted veggies
Keto Thai Peanut Chicken Tenders
These chicken tenders are coated with a rich, keto-friendly peanut sauce.
They are crispy on the outside and juicy on the inside.
The peanut sauce adds a creamy, slightly sweet, and savory flavor.
Perfect for lunch, dinner, or as an appetizer.
This recipe brings Thai-inspired flavors to a low-carb, keto-friendly meal.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- ¼ tsp salt.
- ¼ tsp black pepper.
- 2 tbsp peanut butter (sugar-free).
- 1 tsp soy sauce or coconut aminos.
- 1 tsp lime juice.
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, salt, and pepper in another bowl.
- Dip chicken tenders in eggs, then coat with almond flour mixture.
- Place on a parchment-lined tray and bake for 15-20 minutes until golden.
- In a small saucepan, heat peanut butter, soy sauce, and lime juice until smooth.
- Drizzle sauce over baked chicken tenders before serving.
These Thai peanut chicken tenders are creamy, flavorful, and keto-friendly.
They make a satisfying main dish or snack.
The combination of lime, peanut, and soy brings authentic Thai flavor.
Perfect for meal prep or an indulgent low-carb dinner.
Keto Mediterranean Chicken Tenders
These tenders are seasoned with Mediterranean herbs and spices.
They are tender, juicy, and packed with flavor.
Almond flour coating keeps them crispy and low-carb.
Perfect for lunch, dinner, or a quick snack.
The combination of oregano, thyme, and garlic creates an authentic Mediterranean taste.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- 1 tsp dried oregano.
- ½ tsp dried thyme.
- ½ tsp garlic powder.
- ½ tsp salt.
- ¼ tsp black pepper.
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, oregano, thyme, garlic powder, salt, and pepper in another bowl.
- Dip chicken tenders in eggs, then coat with almond flour mixture.
- Bake on a parchment-lined tray for 15-20 minutes until golden.
These Mediterranean chicken tenders are fragrant, crispy, and keto-friendly.
They pair perfectly with salads or roasted vegetables.
The herbs enhance the natural chicken flavor.
Perfect for a quick, flavorful low-carb meal.
Keto Creamy Garlic Chicken Tenders
These tenders are coated in a rich, creamy garlic sauce.
They are tender on the inside and slightly crispy outside.
The garlic cream sauce adds indulgent flavor without extra carbs.
Perfect for dinner or a keto-friendly snack.
This recipe brings restaurant-quality flavors to your home kitchen.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- ½ tsp salt.
- ¼ tsp black pepper.
- 2 tbsp butter.
- 2 cloves garlic, minced.
- ¼ cup heavy cream.
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, salt, and pepper in another bowl.
- Dip chicken tenders in eggs, then coat with almond flour mixture.
- Bake for 15-20 minutes until golden.
- In a skillet, melt butter and sauté garlic until fragrant.
- Add heavy cream and simmer for 2-3 minutes, then toss chicken tenders in the sauce.
These creamy garlic chicken tenders are rich, flavorful, and keto-friendly.
They are perfect with a side of low-carb vegetables.
The garlic cream sauce adds a decadent touch.
They are ideal for a quick yet indulgent dinner.
Keto Cajun Chicken Tenders
These tenders are coated with bold Cajun spices for a flavorful kick.
They are crispy on the outside and juicy inside.
Almond flour coating keeps them low-carb while maintaining crunch.
Perfect for dinner, snacking, or as a spicy appetizer.
The smoky, spicy seasoning brings the authentic taste of Cajun cuisine.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- 1 tsp smoked paprika.
- ½ tsp garlic powder.
- ½ tsp onion powder.
- ½ tsp salt.
- ¼ tsp cayenne pepper (optional).
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, smoked paprika, garlic powder, onion powder, salt, and cayenne in another bowl.
- Dip chicken tenders in eggs, then coat with spice mixture.
- Bake on a parchment-lined tray for 15-20 minutes until golden.
These Cajun chicken tenders are spicy, crispy, and keto-friendly.
They make a bold and flavorful meal or snack.
Perfect for pairing with low-carb dipping sauces or a salad.
They are ideal for anyone craving a little heat in their keto meal.
Keto Italian Herb Chicken Tenders
These tenders are coated with Italian herbs and Parmesan cheese.
They are golden, crispy, and full of Mediterranean flavor.
Almond flour keeps the coating low-carb while Parmesan adds richness.
Perfect for dinner, appetizers, or meal prep.
The combination of oregano, basil, and Parmesan creates a classic Italian taste.
Ingredients:
- 1 lb chicken tenders.
- 2 large eggs.
- ¼ cup almond flour.
- ¼ cup grated Parmesan cheese.
- 1 tsp dried basil.
- 1 tsp dried oregano.
- ½ tsp garlic powder.
- ½ tsp salt.
Instructions:
- Preheat oven to 400°F (200°C).
- Beat eggs in a shallow bowl.
- Mix almond flour, Parmesan, basil, oregano, garlic powder, and salt in another bowl.
- Dip chicken tenders in eggs, then coat with almond flour mixture.
- Bake for 15-20 minutes until golden and cooked through.
These Italian herb chicken tenders are crispy, flavorful, and keto-friendly.
They pair perfectly with a side salad or roasted vegetables.
The herbs and Parmesan enhance the chicken’s natural flavor.
They are ideal for quick, delicious, low-carb meals.
