Get ready to fall in love with Air Fryer Chicken Tenders – Low-Carb and Gluten-Free, a recipe that brings together irresistible crunch, juicy chicken, and a finger-licking zesty sauce—all without the carbs or gluten! These chicken tenders are perfect for weeknight dinners, party platters, or anytime you’re craving that nostalgic, golden-fried flavor in a lighter, health-conscious way. With a crispy almond flour coating and bold spices, every bite is packed with flavor and keeps things friendly for anyone avoiding gluten or counting carbs. This is one of those “how is this healthy?” recipes that you’ll want to make again and again.

Air Fryer Chicken Tenders - Low-Carb and Gluten-Free Recipe - Recipe Image

Ingredients You’ll Need

You won’t believe how such a short list of kitchen staples can transform chicken into something truly crave-worthy. Every ingredient here is handpicked to build flavor, texture, and color—nothing extra, nothing missing. Here’s how each item plays its part in making Air Fryer Chicken Tenders – Low-Carb and Gluten-Free unforgettable:

2 large eggs: These act as your “glue,” helping the coating stick to the chicken for that satisfying crunch.
1 cup blanched almond flour: The star of our low-carb breading, creating golden crispiness and a nutty flavor without any grain.
1 tablespoon garlic powder: Infuses the coating with deep, savory notes that pair perfectly with chicken.
1 tablespoon dried parsley: Brightens up the breading and adds tiny flecks of color for extra visual appeal.
2 teaspoons smoked paprika: Gives the tenders their subtle smokiness and that gorgeous reddish tint.
1 teaspoon kosher salt: Essential for bringing all the flavors together—don’t skimp on this!
1/2 teaspoon ground black pepper: Adds a mild bite and extra depth to both the egg wash and breading.
12 chicken tenders (about 1.5 lbs): Make sure they are evenly sized for the best cooking results and most tender bites.
Olive oil cooking spray: Gives a perfectly crisp finish in the air fryer and keeps things low-fat.
2 tablespoons butter: Adds richness to the sauce—don’t worry, a little goes a long way in the flavor department!
1/4 cup hot sauce: Brings heat and tang, the backbone of that lip-smacking wing flavor.
1 tablespoon honey: A touch of sweetness balances the sauce and offsets the spice.
1 tablespoon tomato paste: Thickens the sauce and adds big, bold umami flavor.
1/2 teaspoon kosher salt: Rounds out the sauce so it’s perfectly seasoned and craveable.
1/4 teaspoon ground black pepper: Gives that final nudge of flavor to the sauce.

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

Step 1: Get Ready to Dredge

Set the stage for success by setting up two shallow bowls: one for the eggs and another for your almond flour breading. Crack two eggs into a bowl, whisk them with a pinch of salt and pepper, and get them nice and frothy. In the other bowl, blend almond flour with garlic powder, parsley, smoked paprika, and another hit of salt and pepper. This setup keeps things organized—and makes getting that signature coated crunch a total breeze!

Step 2: Coat the Chicken Tenders

Take each chicken tender and dip into the seasoned egg mixture to get it nice and sticky, then press it gently into the almond flour mixture. Make sure each piece is evenly coated, turning if needed, so not a single bite is left behind! Place finished tenders on a clean plate and continue until all the chicken is ready for the air fryer. This double-dip process is key for getting that perfect air-fried crust.

Step 3: Air Fry to Crispy Perfection

Preheat your air fryer to 390 degrees F and spray the basket with olive oil spray. Lay the tenders in a single layer (work in batches as needed), and generously spritz them with more olive oil spray on top. Air fry for 7 minutes, flip with tongs, give another spritz, and cook for another 4-5 minutes. You’re looking for a crisp, golden outside and juicy, cooked-through chicken—the telltale signs that Air Fryer Chicken Tenders – Low-Carb and Gluten-Free are ready for greatness!

Step 4: Whisk Up Your Homemade Sauce

While the last batch is crisping up, melt your butter in a small saucepan over medium heat. Add hot sauce, honey, tomato paste, and season with salt and pepper. Whisk it all together and let the flavors mingle for a few minutes over low heat. The result is a silky, flavor-packed sauce that’s spicy, tangy, and just a touch sweet—the ideal topper for your chicken tenders.

Step 5: Toss and Serve

Transfer the cooked chicken tenders to a platter and spoon that glorious sauce over the top. Serve immediately while everything is piping hot—trust me, everyone will be reaching for seconds! Whether you like yours saucy or prefer it on the side for dipping, these Air Fryer Chicken Tenders – Low-Carb and Gluten-Free absolutely shine when served fresh.

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

Garnishes

A sprinkling of chopped fresh parsley or thinly sliced green onions gives these tenders a vibrant, professional finish. For even more flavor, try a dash of extra smoked paprika or a drizzle of honey over the top. These little touches go a long way to make your platter pop—perfect for parties or just making weeknight dinner feel special.

Side Dishes

These crispy chicken tenders love company! Pair them with a heap of crunchy coleslaw, a crisp green salad, or roasted low-carb veggies like cauliflower or asparagus. If you’re going the classic route, some sweet potato fries or a creamy avocado dip guarantee smiles all around. All these sides keep things fresh and help balance out the savory heat of your Air Fryer Chicken Tenders – Low-Carb and Gluten-Free.

Creative Ways to Present

Turn your tenders into a show-stopping appetizer platter—pile them high with toothpicks, ramekins of dipping sauces, and fun garnishes. Or, tuck them into lettuce wraps with extra sauce for handheld bites that wow at any gathering. For a casual lunch, slice the tenders and pile them onto a crisp salad with the spicy-sweet sauce drizzled over. However you serve them, these tenders are always the star!

Make Ahead and Storage

Storing Leftovers

If you’re lucky enough to have leftovers, store the tenders (and extra sauce) in separate airtight containers in the fridge for up to 3 days. This keeps the coating as crispy as possible and prevents the sauce from soaking into the crust—though even a slightly softer tender is still mighty tasty!

Freezing

Want to meal prep? Let Air Fryer Chicken Tenders – Low-Carb and Gluten-Free cool completely, then flash freeze them on a baking sheet before transferring to a freezer bag. They’ll keep for up to 2 months. When you need a quick lunch or dinner, just grab the number you need!

Reheating

For ultra-crispy results, reheat tenders straight from the fridge or freezer in the air fryer at 350 degrees F for 5-8 minutes, until warmed through and crisped up. The oven also works in a pinch, but the air fryer is best for recapturing that original, just-cooked crunch.

FAQs

Can I make Air Fryer Chicken Tenders – Low-Carb and Gluten-Free without almond flour?

Almond flour is key for the low-carb and gluten-free breading, but you can substitute finely ground pork rinds or coconut flour (though coconut flour is much drier, so use sparingly) if you have a nut allergy. The texture will be slightly different, but still delicious!

Can I use chicken breast instead of tenders?

Absolutely! Slice boneless, skinless chicken breasts into even strips. They’ll cook up just like tenders—just check for doneness as thickness can vary cooking time by a minute or two.

Is the sauce spicy?

The sauce has a zippy kick from the hot sauce, but the honey and butter mellow out the heat. If you like things mild, use a mild hot sauce, or halve the amount and add a little more honey to taste.

Can I make these completely dairy-free?

Yes! Swap the butter for vegan butter or coconut oil in the sauce. The result will still be rich and flavorful, and your Air Fryer Chicken Tenders – Low-Carb and Gluten-Free will remain dairy-free.

How do I ensure the breading sticks and doesn’t fall off?

Make sure the chicken is dry before breading, press it firmly into the breading, and don’t skip the egg wash. Also, avoid overcrowding the air fryer basket. These simple tricks help keep that glorious crust right where it belongs!

Final Thoughts

If you’re looking for an easy, family-friendly recipe that delivers big on taste and crunch while fitting into a low-carb lifestyle, look no further than these Air Fryer Chicken Tenders – Low-Carb and Gluten-Free. With every bite, you’ll see why this dish always gets rave reviews at my table—and I know it’ll become a favorite at yours, too. Give it a try and let the crispy, saucy goodness win your heart!

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

★★★★★

5.1 from 25 reviews

Author: lilan
Total Time: 30 minutes
Yield: 4 servings 1x
Diet: Gluten Free

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Description

These Air Fryer Chicken Tenders are perfect for a low-carb and gluten-free diet. They are crispy on the outside, tender on the inside, and coated with a flavorful sauce that adds a delicious kick to every bite.

Instructions

Dredge the chicken: Crack the eggs into a shallow bowl and season them with salt and pepper. In a separate shallow bowl, combine the almond flour with the garlic powder, parsley, paprika, and some more salt and pepper. Dip each chicken tender into the egg then in the almond flour mixture and set aside on a clean plate. Continue until you have coated all of the chicken.
Cook: Preheat the air fryer to 390 degrees F and spray the basket with olive oil spray. Lay some of the chicken tenders in an even layer into the air fryer basket and spray them with more olive oil spray. Close and cook them for 7 minutes. Then flip them over and spray the other side with more olive oil spray and cook them for an additional 4-5 minutes until crispy and cooked through. Cook in batches if needed.
Mix up the sauce: Melt the butter in a pot over medium heat on the stovetop. Once the butter is fully melted, add hot sauce, honey, tomato paste, and salt and pepper. Whisk that all together and let it cook for 2-3 minutes on low heat. Set aside.
Top and serve: Once all of the chicken is cooked, transfer it to a platter or clean plate and top it with the sauce. Serve warm and enjoy!

Notes

Feel free to adjust the spice level of the sauce by adding more or less hot sauce.
These chicken tenders are great for meal prep and can be stored in the refrigerator for a few days.

Prep Time: 15 minutes
Cook Time: 12-15 minutes
Category: Main Course
Method: Air Fryer
Cuisine: American