Keto Air Fryer Everything Bagel Almond Flour Chicken Tenders

Ready to elevate your keto game with these Keto Air Fryer Everything Bagel Almond Flour Chicken Tenders? Let’s dive in and explore this delicious, guilt-free comfort food together!

What Exactly Are Keto Air Fryer, Everything Bagel, and Almond Flour Chicken Tenders?

These Keto Air Fryer Everything Bagel Almond Flour Chicken Tenders are basically a version of traditional breaded chicken tenders that are lower in carbohydrates. What makes them unique is as follows:

The Core Concept

These tenders use almond flour as the basic coating in place of conventional wheat flour breading. This dramatically reduces the carb content while adding healthy fats and protein. The almond flour creates a crispy, golden exterior that mimics the satisfying crunch of regular breaded chicken.

The Allure of the "Everything Bagel" on a Keto Journey

Picture this: the toasty, nutty, garlicky goodness of an everything bagel, but without the carb-loaded bread. The culinary world has been enthralled with Everything Bagel seasoning, which is a mixture of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky salt. It’s a flavor bomb that transforms plain dishes into something extraordinary. 

For keto dieters, it’s a dream come true because it adds crunch and savoriness without a single carb. Sprinkle it on these chicken tenders, and you’ve got a dish that feels indulgent but keeps you in ketosis. Curious about its origins? It’s inspired by the iconic New York bagel, but now it’s a versatile seasoning for everything from avocado toast to, yes, chicken tenders! (Learn more about everything bagel seasoning).

Why Almond Flour Is Your New Keto Best Friend

If you’re new to keto, you might be wondering why almond flour is such a big deal. Unlike traditional wheat flour, which can pack 80 g of carbs per cup, almond flour is made from ground almonds and boasts only about 12 g of carbs per cup, most of which is fiber. 

It’s rich in healthy fats, protein, and vitamin E, making it a nutritional powerhouse for keto cooking. In this recipe, almond flour creates a crispy, golden coating that rivals any breadcrumb crust. It is also naturally gluten-free, making it ideal for anyone with dietary restrictions. [Research on almond flour’s benefits] shows it supports heart health and blood sugar control, making it a smart choice for your diet.

The Air Fryer’s Transformative Power

Who doesn’t love fried food? The problem is, deep frying adds calories and unhealthy fats that don’t align with keto goals. Enter the air fryer, your kitchen superhero. By circulating hot air, it cooks food to crispy perfection with minimal oil. 

In just 10 to 12 minutes, the air fryer produces a crunchy outside and a juicy inside for these chicken tenders.. It’s fast, easy, and perfect for busy weeknights. Plus, it’s a healthier way to enjoy “fried” foods without sacrificing flavor. Want to know more about air frying? [Check out this guide] for tips on getting the most out of your air fryer.

My Own Quest for the Ultimate Keto Chicken Tender

Let me take you back to my early keto days. I was craving chicken tenders—those nostalgic, crispy bites from childhood—but every recipe I tried was either too soggy or lacked flavor. 

I tried using coconut flour, crushed almonds, and beef rinds, but none of them worked. Then, I discovered the magic of combining almond flour with everything bagel seasoning in my air fryer. The result? A tender that’s crispy, flavorful, and so satisfying I couldn’t stop eating them. 

This recipe is the culmination of my quest, and I’m excited to share it with you. Have you been searching for the perfect keto comfort food? You’re in the right place!

These Keto Air Fryer Everything Bagel Almond Flour Chicken Tenders are more than just a meal—they’re a celebration of flavor and health. By combining low-carb ingredients with a trendy seasoning and a modern cooking method, this recipe delivers on taste and nutrition. Ready to make them yourself? Let’s move on to the ingredients you’ll need to bring this dish to life.

Ingredients for Keto Air Fryer Everything Bagel Almond Flour Chicken Tenders

Ready to whip up these delicious tenders? The components are straightforward, readily available, and keto-friendly. Here’s what you’ll need to create a batch of crispy, flavorful chicken tenders that’ll have everyone asking for seconds.

Chicken Breast: The Lean Protein Star

For good reason, the main ingredient in this dish is chicken tenders. They’re lean, cook quickly, and are naturally low in carbs—perfect for keto. You’ll need about 500 g (1 pound) of chicken tenders, which is roughly 8-10 pieces. 

If you can’t find tenders, you can slice boneless chicken breasts into strips. Fresh or thawed frozen tenders work best; just ensure they’re fully thawed for even cooking. [20 Foods to Eat on the Keto Diet].

Almond Flour: Your Low-Carb Coating Hero

Almond flour is the backbone of our crispy coating. Use 120 g (1/2 cup) of blanched almond flour for a fine, even texture that sticks well to the chicken. It’s low in carbs (about 12 g per cup) and high in healthy fats, making it a keto staple. 

Avoid almond meal, which is coarser and may not coat as smoothly. If you’re nut-free, try sunflower seed flour, but almond flour gives the best crunch. [Explore almond flour’s nutritional profile].

Everything Bagel Seasoning: A Flavor Game-Changer

This seasoning is what makes these tenders unforgettable. You’ll need 30-45 ml (2-3 tablespoons) of everything bagel seasoning, which typically includes sesame seeds, poppy seeds, dried garlic, dried onion, and flaky sea salt. 

You can buy it pre-made (Trader Joe’s is a popular choice) or make your own by mixing equal parts (5 ml each) of these ingredients. It adds crunch and a savory kick without carbs. [Everything Bagel Seasoninge].

Eggs: The Key to a Perfect Crust

Two large eggs, beaten with 30 ml (2 tablespoons) of water, create the egg wash that helps the coating adhere. The water thins the eggs slightly, ensuring an even coating without clumping. 

Eggs are a keto-friendly source of protein and fat, making them a perfect fit for this recipe. [How to Do an Egg Fast: Rules, Benefits, and Sample Menu].

Optional Add-Ins: Boost Taste Without Carbs

Want to elevate your tenders? Add 30 g (1/4 cup) of grated parmesan to the coating for a cheesy, umami boost. You can also mix in 5 ml (1 teaspoon) of smoked paprika or cayenne for a spicy kick. 

These add-ins keep the recipe low-carb while enhancing flavor. Experiment with your favorite keto spices to make it your own!

With just a few simple ingredients, you’re ready to create a keto masterpiece. The combination of lean chicken, low-carb almond flour, and bold everything bagel seasoning ensures a dish that’s both delicious and diet-friendly. Let’s move on to prepping these tenders for success. 

Pre-Prep Tips for Perfect Almond Flour Chicken Tenders

A little preparation goes a long way before you begin cooking.These tips will help you achieve the crispiest, most flavorful tenders possible. Let’s set you up for success!

Thawing and Drying Chicken for Maximum Crispiness

Thaw your frozen chicken tenders in the fridge for the entire night. After thawing, use paper towels to pat them dry to eliminate any remaining moisture. 

Wet chicken can make the coating soggy, so this step is crucial for that perfect crunch. If you’re using fresh tenders, give them a quick pat-down too. [11 Different Ways to Cook Chicken].

Mixing the Perfect Everything Bagel Coating

In a shallow bowl, combine 120 g (1/2 cup) almond flour with 30-45 ml (2-3 tablespoons) everything bagel seasoning. If you’re adding parmesan or spices, mix them in now. Stir thoroughly to ensure even distribution. 

For extra flavor, you can toast the sesame and poppy seeds lightly before mixing, but don’t toast if you’re air frying—they’ll cook perfectly in the air fryer. [How to Blend Your Own Spice Mixes at Home: Simple Techniques for Custom Flavors].

Preheating Your Air Fryer Like a Pro

Preheating your air fryer ensures even cooking and maximum crispiness. Set it to 200°C (400°F) and let it run for 5 minutes before adding the chicken. 

If your air fryer doesn’t have a preheat setting, simply turn it on and let it heat up. This step mimics the hot oil of traditional frying, giving you that golden crust. [How To Preheat An Air Fryer].

Setting Up an Efficient Coating Station

To make coating a breeze, set up three stations: one for the chicken tenders, one with the egg wash (2 eggs beaten with 30 ml water), and one with the almond flour mixture. 

Use shallow bowls or plates for easy dipping. This assembly line keeps things tidy and efficient, so you can focus on getting that perfect coating.

These pre-prep steps are your foundation for success. By drying the chicken, mixing a flavorful coating, preheating the air fryer, and organizing your workspace, you’re setting the stage for tenders that are crispy, juicy, and delicious. Ready to cook? Let’s dive into the step-by-step guide.

Step-by-Step Guide to Air Frying Keto Chicken Tenders With almond flour

Now it’s time to bring these tenders to life! Follow these steps for perfectly cooked, crispy keto chicken tenders that’ll impress everyone at the table.

Prepare Your Chicken for Coating Success

Start with 500 g (1 pound) of chicken tenders. To get rid of the moisture, pat them dry with paper towels. For a better texture, cut off any tendons or fat that is exposed. This guarantees that the coating adheres and the tenders cook through. [11 Different Ways to Cook Chicken].

Dip and Coat with Almond Flour and Seasoning

In a shallow bowl, whisk 2 large eggs with 30 ml (2 tablespoons) water. Combine 30–45 ml (2–3 tablespoons) of everything bagel seasoning, 120 g (1/2 cup) almond flour, and optional 30 g (1/4 cup) parmesan or spices in a separate bowl. 

Dip each tender in the egg wash, letting excess drip off, then press into the almond flour mixture, coating all sides. Place coated tenders on a plate. 

Arrange Tenders in the Air Fryer Basket

Lightly spray the air fryer basket with avocado or olive oil spray to prevent sticking. Make sure the coated tenders don't overlap by arranging them in a single layer.

Depending on how big your air fryer is, you might have to cook in batches. Give them room to crisp up because crowding can result in uneven cooking. [Air fryer cooking tips].

Cook to Golden, Crispy Perfection

Set your air fryer to 200°C (400°F). To guarantee even browning, cook the tenders for 10 to 12 minutes, turning them over halfway through. The exact time may vary based on your air fryer and tender thickness, so keep an eye on them. You’re aiming for a golden, crispy exterior and a juicy interior. [The Complete Guide Using Air Frying].

Check Doneness and Get Ready to Serve

Make sure the internal temperature of the chicken reaches 74°C (165°F) using a meat thermometer to make sure it is cooked through. If you don’t have a thermometer, cut into a thick tender to confirm there’s no pink and the juices run clear. Before serving, let the tenders rest for 2 to 3 minutes to preserve their juiciness. [Safe Minimum Internal Temperature Chart].

With these steps, you’ll have a batch of keto chicken tenders that are crispy, flavorful, and ready to enjoy. The air fryer makes it quick and easy, while the everything bagel seasoning adds a unique twist. Let's now examine some suggestions for improving these tenders.

Tips and tricks for making air-fried keto chicken nuggets with everything bagel tenders

Do you want to raise the bar for your tenders? These professional pointers can help you consistently get the most tasty, crispy outcome.

Secrets to an Ultra-Crispy Almond Flour Crust

For the crispiest coating, use finely ground almond flour and consider adding 2.5 ml (1/2 teaspoon) of baking powder to the mixture—it creates a lighter texture. Double-dipping (egg, flour, egg, flour) can also enhance crunch, though it adds a bit more coating. To improve browning, lightly mist the coated tenders with oil before air-frying. [How to Dredge Chicken and Other Foods for a Tasty Crispy Coating].

Avoiding Common Air Fryer Mistakes

A typical error that keeps food from cooking evenly is packing the basket too full. Cook in batches if needed, and always flip the tenders halfway through. Don’t skip preheating—it’s essential for crispiness. Make sure to use enough oil spray on the basket if your tenders cling. [9 Common Air Fryer Mistakes—And How to Avoid Them].

Make-Ahead and Freezing Tips for Busy Days

To save time, coat the tenders and freeze them on a parchment-lined baking sheet. Once frozen, transfer to a freezer bag. Cook from frozen for 12 to 15 minutes, turning halfway through, at 200°C (400°F). This is perfect for quick meals. [Best Tips For Freezing And Defrosting Chicken].

Reheating Leftovers Without Losing Crunch

Reheat leftovers in the air fryer at 175°C (350°F) for 3-5 minutes to restore crispiness. Steer clear of the microwave as it may cause the coating to become soggy. Store leftovers in an airtight container in the fridge for up to 4 days. [Best Tips For Freezing And Defrosting Chicken].

These pointers will guarantee that your tenders are always successful. From mastering the crust to avoiding pitfalls, you’re now equipped to make perfect keto chicken tenders. Let’s explore how to customize this recipe to suit your taste.

Customization Ideas for Your Keto Air Fryer Tenders

Love making recipes your own? Here are some fun ways to tweak these tenders while keeping them keto-friendly.

Experiment with New Low-Carb Seasonings

Try using different keto-friendly seasonings to change up the taste. Italian seasoning (basil, oregano, and thyme) gives a Mediterranean vibe, while Cajun seasoning adds spice. 

Cumin and smoked paprika add a smokey dimension. Use 15-30 ml (1-2 tablespoons) of any seasoning blend to replace or complement the everything bagel mix. [7 Best Keto-Friendly Seasonings and Spice Blends].

Swap Chicken for Other Keto-Friendly Proteins

Not in the mood for chicken? Try beef tenderloin strips, shrimp, or firm tofu for a vegetarian twist. Adjust cooking times: beef needs about 12-15 minutes, shrimp 6-8 minutes, and tofu 10-12 minutes at 200°C (400°F). The coating works beautifully on any protein. [25 High-Protein, Low Carb-Foods To Keep You Fueled].

Spice It Up with Heat or Sweet Flavors

For a spicy kick, add 2.5-5 ml (1/2-1 teaspoon) of cayenne or chili flakes to the coating. If you like a hint of sweetness, mix in 5 ml (1 teaspoon) of keto-friendly sweetener like erythritol, but use sparingly to avoid burning. Serve with a spicy or sweet dipping sauce for extra flair. [The 6 Best Sweeteners on a Low Carb Keto Diet (And 6 to Avoid)].

Creative Dipping Sauces to Elevate Your Meal

Dipping sauces make these tenders shine. Try keto ranch dressing, sugar-free barbecue sauce, or a garlic aioli made with mayo and minced garlic. Combine mayo and sugar-free sriracha for a spicier option. [Keto dipping sauce recipes]. These sauces add variety without carbs.

Customizing these tenders lets you tailor them to your palate, whether you’re craving spice, new proteins, or creative sauces. Experiment and make this recipe your own! Next, let’s break down the nutrition to keep your keto goals on track.

Nutritional Breakdown of Keto Chicken Tenders

Wondering how these tenders fit into your keto diet? Here’s a detailed look at their nutritional profile based on a serving of 2 tenders (approximately 125 g).

Calories per Serving: What to Expect

Each serving (2 tenders) contains about 300 calories, depending on the exact size of the tenders and whether you add parmesan. This makes them a satisfying yet moderate-calorie option for a keto meal. [How Many Calories Should I Be Eating?].

Macronutrients: Protein, Fat, and Carb Balance

Per serving: approximately 30g protein, 18g fat, and 3g net carbs (5g total carbs, 2g fiber). The high protein keeps you full, while the fats from almond flour support ketosis. You can keep inside the keto parameters thanks to the low net carbohydrates.

Essential Vitamins and Minerals in Your Meal

Almond flour provides vitamin E and magnesium, while chicken offers B vitamins like niacin and B6, essential for energy metabolism. The seasoning's poppy and sesame seeds contribute trace nutrients including iron and calcium. [9 Evidence-Based Health Benefits of Almonds].

Fitting These Tenders into Your Keto Macros

With only 3g net carbs per serving, these tenders fit easily into a daily keto carb limit of 20-50g. To maintain the balance of your macros, serve them with low-carb sides. Use a tracking app to ensure you’re hitting your protein and fat goals. [Keto tracking tips].

This nutritional breakdown shows why these tenders are a keto winner: low carbs, high protein, and nutrient-dense. They’re perfect for keeping you satisfied and on track. Let’s explore the health benefits next.

Health Perks of Keto Air Fryer Everything Bagel Almond Flour Chicken Tenders 

Beyond taste, this recipe offers health benefits that make it a smart choice for keto dieters. Here’s why it’s good for you.

Why Keto Diets Support Your Wellness Goals

Keto diets promote fat burning, stabilize blood sugar, and may improve mental clarity. By keeping carbs low, this recipe helps maintain ketosis, where your body burns fat for fuel. [Keto health benefits].

Air Frying: A Healthier Way to Enjoy Fried Foods

Air frying uses up to 80% less oil than deep frying, reducing calorie intake while preserving flavor. This method lowers the risk of consuming excess unhealthy fats, making it ideal for heart health. [Air frying benefits].

Almond Flour’s Nutritional Edge Over Breadcrumbs

Compared to breadcrumbs, almond flour has more fiber, good fats, and vitamin E and fewer carbohydrates. It supports heart health and blood sugar control, as shown in [studies on almonds].

Everything Bagel Seasoning: Flavor with Benefits

The seeds in everything bagel seasoning provide antioxidants and trace minerals like magnesium and calcium. These may reduce inflammation and support overall health. [15 Health and Nutrition Benefits of Sesame Seeds].

This recipe isn’t just delicious—it’s a health-conscious choice that aligns with keto principles. From supporting ketosis to reducing oil use, it’s a win for your body and taste buds. Let’s look at how to serve these tenders.

Serving Suggestions for Your Keto Chicken Tenders

Ready to enjoy your tenders? Here are some ideas to make your meal complete and delicious.

Low-Carb Dipping Sauces to Pair Perfectly

Serve your tenders with keto-friendly sauces such as sugar-free barbecue, ranch, or blue cheese. For a homemade option, mix 120 ml (1/2 cup) mayo with 5 ml (1 teaspoon) minced garlic for a quick aioli. [Low-carb & keto sauce recipes].

Side Dishes That Complement Your Tenders

Serve with low-carb sides like roasted broccoli (5g net carbs per cup), cauliflower mash, or a crisp cucumber salad. These keep your meal balanced and satisfying. [31 Keto side dishes].

Meal Prep Ideas for Easy Weeknight Dinners

Make a double batch and store in the fridge for up to 4 days. Pair with prepped veggies for quick meals. Freeze coated tenders for up to 3 months for even more convenience. [Keto meal prep ideas].

Creative Ways to Use Leftovers

Chop any leftover tenders and toss them with avocado and ranch dressing in a keto salad. Or use them in a low-carb wrap with lettuce and mayo for a quick lunch. 

These serving suggestions make your tenders versatile and exciting. Whether you’re meal prepping or enjoying a fresh batch, you’ll love how they fit into your keto lifestyle.