These gluten-free, crispy Keto Chicken Tenders are quick and simple to make. With under 10 minutes of hands-on time and just a few common ingredients, this recipe is perfect for busy weeknights. The tenders are versatile—serve them plain for kids, use them as a salad topping, or offer them as a family-friendly main.
These tenders stay juicy through cooking and deliver satisfying flavor—you won’t miss that they’re keto. Breaded-style chicken is a great addition to weekly meal planning because it pairs with nearly any side, works on sandwiches and salads, and tends to be a crowd-pleaser.
Chicken is an adaptable, easy-to-cook protein, so I’ve developed many reliable recipes using it. A few favorites include pepperoni pizza chicken, paleo cashew chicken sheet-pan style, sheet-pan chicken fajitas, paleo chicken parmesan, gluten-free fried chicken, dairy-free crab dip, and paleo chicken piccata. These tenders also make a great appetizer alongside recipes like gluten-free pigs in a blanket or gluten-free crab cakes.
Why You Will Love This Recipe
- Fast and easy: minimal prep makes these tenders ideal for nights when time is short.
- Perfectly juicy: the method keeps chicken tender and prevents overcooking.
- Simple pantry ingredients: chicken, garlic powder, sea salt, and an oil spray are all you need.
- Egg-free: no egg wash required.
- Two cooking options: oven or air fryer. The air fryer is great when you want a quick start and crisp results.
- Pairs well with many sides and dips—try lemon dill aioli, honey mustard, hot sauce, BBQ, or ranch.
- Diet-friendly: naturally keto, dairy-free, gluten-free, paleo, low-carb, Whole30 and AIP-compatible.
Simple Ingredients Required
- Chicken breast – You can also use tenderloins. For breasts, slice lengthwise into long strips; if using tenderloins, remove the tendon so the tenders are easy to eat.
- Garlic powder & sea salt – The simple seasoning creates a crispy, flavorful coating. Add paprika or black pepper if you like heat.
- Cooking oil spray – Helps the seasoning adhere and promotes browning. Olive oil spray or avocado oil spray work well.
See the recipe card below for exact measurements.
Substitutions and Variations
- Customize the flavor with paprika, onion powder, black pepper, or dried herbs.
- Use chicken thighs instead of breasts if you prefer a different cut.
- If you aren’t avoiding dairy, parmesan can be added to the coating for extra flavor and crunch.
If you try other substitutions, please share the results in the comments.
Step by Step
Photo 1: Preheat the air fryer or oven to 360°F. For the air fryer, add a pop-up stainless grate or use the trays so the chicken cooks evenly. For the oven, place a metal cooling rack on a baking sheet. Spray the rack or baking sheet with oil. Pat the chicken dry and trim tendons from tenderloins or slice breasts lengthwise into strips.
Photo 2: Spray the top of the chicken with oil. In a shallow bowl, combine garlic powder and sea salt. Spoon the seasoning onto the chicken, pressing it to stick. Place the chicken seasoned-side down on the grate or rack, then spray and season the top. Cook 6 minutes, flip, spray again, and cook another 6 minutes.
Expert Tips
- Tip #1: If the tenders aren’t crispy after the final 6 minutes, air-fry for an additional 3–4 minutes while spraying lightly to build a golden crust.
- Tip #2: Adjust cooking time by thickness—smaller strips cook faster. Use an instant-read thermometer to confirm an internal temperature of 165°F.
- Tip #3: Larger breasts can be sliced into more pieces to ensure even cooking.
- Tip #4: Some seasoning may blow off in an air fryer; consider that when judging saltiness.
- Tip #5: No air fryer? Use a metal wire cooling rack over a baking sheet in the oven to allow airflow and crisping.
Recipe FAQs
The air fryer produces fast, evenly crispy results—especially when you prop the chicken on a grate so air circulates on all sides. If you prefer the oven, use a wire rack on a baking sheet for similar crisping.
Serve with air-fried or roasted vegetables like broccoli, lemon-garlic asparagus, or green beans. Dips such as ranch, honey mustard, BBQ, buffalo sauce, or lemon-dill aioli pair nicely.
Use the crispy chicken as a base for chicken salad, on top of grain bowls, or sliced into wraps and salads.
Chicken breasts tend to be more tender and consistent in texture; tenderloins can be chewier if not properly trimmed.
Storage Instructions
- Refrigerate in an airtight container for up to 5 days.
- To freeze, cool completely and store in a single layer in an airtight container for up to 2 months; reheat from frozen or thawed until warmed through and crispy.
Other Chicken Recipes You Will Love
-
Dairy Free Creamy Cajun Chicken Pasta
-
Honey Garlic Sheet Pan Chicken Thighs Meal
-
Chili Lime Chicken Wings
-
Whole30 Chicken Salad
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Crispy Keto Chicken Tenders
238kcal
Equipment
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Air fryer If you do not have an air fryer you can use a cookie rack in the oven over a sheetpan
Ingredients
- 1 pound chicken breastsOr tenderloins. Remove tendon from tenderloins; slice breasts lengthwise into strips.
- 1/4 cup garlic powderThis adds bold flavor—use as directed.
- 1/2 tsp sea salt
- oil spray of choiceOlive oil spray or avocado oil spray work well.
Instructions
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Preheat your air fryer or oven to 360°F. For the air fryer, add a pop-up stainless grate or use trays. For the oven, place a metal cooling rack on a baking sheet and spray with oil. Pat chicken dry and prepare by removing tendons from tenderloins or slicing breasts lengthwise.
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Spray the top of the chicken with oil. Mix garlic powder and sea salt in a bowl. Generously coat the chicken with the seasoning—reserve some for later. Place seasoned-side down on the grate or rack, then spray and season the top.
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Cook for 6 minutes, flip, spray the other side, and distribute remaining seasoning. Cook an additional 6 minutes. Chicken is done when it reaches an internal temperature of 165°F.
Notes
Freezing: Cool completely and freeze in a single layer for up to two months.
Nutrition: Nutrition information is an estimate based on 3 servings and may vary.
Servings: Yields about 3 servings.