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

These Air Fryer Chicken Tenders – Low-Carb and Gluten-Free are a delightful treat that everyone can enjoy. With their crispy exterior and juicy interior, they are perfect for family dinners, game day snacks, or meal prep. This recipe is not just about taste; it’s also healthy, making it a great choice for those following low-carb and gluten-free diets. Pair them with your favorite sauce for an irresistible meal!

Why You’ll Love This Recipe

• Quick Preparation: This recipe takes only 21 minutes from start to finish, making it ideal for busy weeknights.
• Crispy Texture: The air fryer cooks these chicken tenders to perfection, giving them a satisfying crunch without the excess oil.
• Flavorful Coating: Using almond flour and spices results in a deliciously seasoned crust that complements the chicken.
• Healthy Option: These tenders are low in carbs and gluten-free, fitting well into various dietary plans.
• Versatile Serving Options: Serve them as an appetizer, main dish, or even toss them in salads for added protein.

Tools and Preparation

To make these delicious Air Fryer Chicken Tenders, you will need a few essential tools. Proper preparation ensures everything goes smoothly while cooking.

Essential Tools and Equipment

• Air fryer
• Shallow bowls
• Whisk
• Cooking spray
• Pot

Importance of Each Tool

• Air fryer: The star of the show! It cooks the chicken quickly while keeping it crispy without deep frying.
• Shallow bowls: Ideal for coating the chicken tenders with egg and almond flour mixtures evenly.
• Whisk: Perfect for mixing sauces to achieve a smooth consistency.

Ingredients

Here’s what you need to create these tasty Air Fryer Chicken Tenders – Low-Carb and Gluten-Free:

• 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

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

Step 1: Prepare the Coating

1. Crack the eggs into a shallow bowl and season them with salt and pepper.
2. In another shallow bowl, mix the almond flour with garlic powder, parsley, paprika, and additional salt and pepper.
3. Dip each chicken tender first into the egg mixture, then coat it with the almond flour mixture. Set aside on a clean plate.

Step 2: Cook the Chicken Tenders

1. Preheat your air fryer to 390 degrees F (200 degrees C).
2. Spray the air fryer basket with olive oil spray.
3. Place some of the coated chicken tenders in an even layer in the basket. Spray them lightly with more olive oil.
4. Cook for 7 minutes, then flip each tender over, spray again with olive oil spray, and cook for an additional 4–5 minutes until crispy.

Step 3: Make the Sauce

1. Melt butter in a pot over medium heat on your stovetop until fully melted.
2. Add hot sauce, honey, tomato paste, salt, and pepper to the melted butter.
3. Whisk together thoroughly and let simmer on low heat for 2–3 minutes. Set aside once done.

Step 4: Serve

Transfer all cooked chicken tenders to a platter or clean plate. Drizzle with your prepared sauce on top before serving warm. Enjoy your delicious Air Fryer Chicken Tenders!

How to Serve Air Fryer Chicken Tenders – Low-Carb and Gluten-Free

These Air Fryer Chicken Tenders are not only delicious but also versatile. You can serve them in various ways to enhance your meal experience.

With Dipping Sauces

• Ranch Dressing: A classic choice that pairs well with crispy chicken.
• Honey Mustard: Sweet and tangy, this sauce complements the savory flavor of the tenders.
• BBQ Sauce: Adds a smoky sweetness that elevates the dish even further.

In a Wrap

• Lettuce Wraps: Use large lettuce leaves to create a low-carb wrap filled with chicken tenders, veggies, and your favorite sauces.
• Tortilla Wraps: For a heartier option, roll the tenders in gluten-free tortillas with fresh toppings.

On a Salad

• Caesar Salad: Slice the tenders and toss them on top of crisp romaine lettuce, croutons, and Caesar dressing.
• Garden Salad: Add chopped chicken tenders to a mix of greens, tomatoes, cucumbers, and your choice of dressing for a refreshing meal.

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

Making perfect Air Fryer Chicken Tenders is easy with a few tips. Follow these guidelines for the best results.

• Use Fresh Chicken: Fresh chicken tends to be more tender and flavorful than frozen options.
• Preheat the Air Fryer: Preheating ensures even cooking and helps achieve that crispy exterior.
• Don’t Overcrowd the Basket: Cooking in batches allows hot air to circulate properly for crispy tenders.
• Spray Generously with Oil: A light spray of olive oil enhances browning and crispiness without adding many calories.

Best Side Dishes for Air Fryer Chicken Tenders – Low-Carb and Gluten-Free

Pairing your chicken tenders with delicious side dishes can make your meal even better. Here are some great options.

1. Zucchini Fries: Baked or air-fried zucchini sticks provide a crunchy texture that’s low in carbs.
2. Cauliflower Rice: A fluffy alternative to rice that’s easy to prepare and complements chicken well.
3. Steamed Broccoli: Simple yet nutritious, steamed broccoli adds vibrant color and vitamins to your plate.
4. Coleslaw: A crunchy slaw made from cabbage and carrots adds freshness and balances flavors.
5. Cucumber Salad: Slice cucumbers thinly, toss with vinegar, salt, and herbs for a refreshing side.
6. Roasted Brussels Sprouts: Crispy Brussels sprouts seasoned with olive oil make an excellent complement to the chicken.

Common Mistakes to Avoid

Avoiding common mistakes can enhance your cooking experience. Here are some pitfalls to watch out for when making Air Fryer Chicken Tenders.

• Skipping the Preheat: Failing to preheat the air fryer can lead to uneven cooking. Always preheat at 390 degrees F for optimal crispiness.
• Overcrowding the Basket: Placing too many chicken tenders in the basket prevents proper air circulation, resulting in soggy pieces. Cook in batches if necessary to maintain quality.
• Not Using Enough Oil: Insufficient oil can cause the chicken to dry out. A light spray of olive oil helps achieve that desired crispy texture.
• Ignoring Cooking Times: Cooking times can vary based on thickness. Always check for doneness rather than relying solely on time; use a meat thermometer if needed.
• Inconsistent Coating: Unevenly coating the chicken tends to produce inconsistent textures. Ensure each piece is thoroughly covered with the almond flour mixture before cooking.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Keep in the fridge for up to 3 days for best freshness.

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

• Place cooled tenders in a single layer on a baking sheet to freeze individually.
• Once frozen, transfer them to a freezer bag or container for up to 2 months.

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

• Oven: Preheat the oven to 375°F and reheat for about 10-12 minutes until heated through.
• Microwave: Heat on medium power for approximately 1-2 minutes, but this may make them less crispy.
• Stovetop: Reheat in a skillet over medium heat, using a little olive oil for added crispiness, about 5 minutes.

Frequently Asked Questions

Here are some frequently asked questions about Air Fryer Chicken Tenders – Low-Carb and Gluten-Free that may help you while preparing this recipe.

Can I use regular flour instead of almond flour?

Using regular flour will change the carb count and may not be gluten-free. For low-carb purposes, stick with almond flour.

How do I make these chicken tenders spicier?

To add more heat, increase the amount of hot sauce in your sauce mixture or add cayenne pepper to the almond flour coating.

What dipping sauces pair well with Air Fryer Chicken Tenders?

Popular choices include ranch dressing, honey mustard, or a spicy mayo. Feel free to get creative!

Can I bake these chicken tenders instead?

Yes! If you don’t have an air fryer, bake them in a preheated oven at 400°F for about 20-25 minutes, flipping halfway through.

Final Thoughts

These Air Fryer Chicken Tenders are a fantastic option for anyone seeking a low-carb and gluten-free meal that doesn’t compromise on flavor. They are perfect for family dinners and easy enough for meal prep. Feel free to customize with your favorite spices or dipping sauces! Try this delightful recipe today and enjoy incredible taste without guilt.