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

These Air Fryer Chicken Tenders – Low-Carb and Gluten-Free are a delightful dish that brings together crispy texture and amazing flavors. Perfect for family dinners, game nights, or a quick meal prep option, they provide a healthier alternative to traditional chicken tenders. The unique spicy-sweet sauce elevates this dish, making it a standout choice for any occasion!

Why You’ll Love This Recipe

• Quick Preparation: With only 10 minutes of prep time, you can create a delicious meal in no time.
• Crispy Texture: Thanks to the air fryer, these tenders achieve that satisfying crunch without excess oil.
• Versatile Dish: Great as an appetizer, main course, or even for meal prep throughout the week.
• Kid-Friendly: These tenders are sure to please picky eaters with their tasty flavors and fun finger food appeal.
• Low-Carb and Gluten-Free: Enjoy a guilt-free indulgence that fits perfectly into low-carb and gluten-free diets.

Tools and Preparation

To make your cooking experience smoother, having the right tools is essential. Here’s what you’ll need to prepare these delicious chicken tenders.

Essential Tools and Equipment

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

Importance of Each Tool

• Air fryer: This tool cooks food evenly while providing a crispy texture without excessive oil.
• Shallow bowls: Perfect for easy dipping of the chicken tenders into egg and coating them with almond flour.
• Whisk: An essential tool for mixing sauces smoothly and thoroughly.

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Ingredients

For the Coating

• 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

For the Chicken

• 12 chicken tenders – about 1.5 lbs
• Olive oil cooking spray

For the Sauce

• 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

Crack the eggs into a shallow bowl and season them with salt and pepper. In another shallow bowl, combine the almond flour with garlic powder, parsley, smoked paprika, and additional salt and pepper. Dip each chicken tender first into the egg mixture and then coat it with the almond flour mixture. Set aside on a clean plate until all tenders are coated.

Step 2: Air Fry the Chicken Tenders

Preheat your air fryer to 390 degrees F. Spray the basket with olive oil spray. Place some of the chicken tenders in an even layer in the basket and lightly spray them again with olive oil. Cook for 7 minutes, then flip each tender over, spray again with olive oil, and cook for an additional 4-5 minutes until they are crispy and fully cooked through. Depending on your air fryer size, you may need to cook in batches.

Step 3: Make the Sauce

In a pot over medium heat on the stovetop, melt the butter completely. Add hot sauce, honey, tomato paste, along with salt and pepper. Whisk everything together well and let it simmer on low heat for about 2-3 minutes before removing it from heat.

Step 4: Serve Your Tenders

Once all chicken tenders are cooked to perfection, transfer them to a platter or clean plate. Drizzle them generously with your prepared sauce while they are still warm. Enjoy your delicious Air Fryer Chicken Tenders!

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

Air Fryer Chicken Tenders are versatile and can be enjoyed in many ways. Serve them as a main dish or pair them with your favorite sides for a complete meal. Here are some tasty serving suggestions to elevate your dining experience.

As a Main Dish

• Serve these chicken tenders with a fresh garden salad for a light and healthy meal. The crunch of the salad complements the crispy texture of the tenders.

With Dipping Sauces

• Pair with various dipping sauces like ranch, honey mustard, or even a spicy mayo. These add an extra layer of flavor that enhances each bite.

In a Wrap

• Wrap the chicken tenders in lettuce or low-carb tortillas with your favorite veggies for a quick and satisfying meal option. This makes for an easy lunch or dinner on the go.

On a Sliders Platter

• Create sliders by placing chicken tenders on small buns with toppings like avocado, tomato, and lettuce. These sliders are perfect for parties or game day snacks.

With Veggies

• Serve alongside roasted or steamed vegetables to add color and nutrition to your plate. This combination makes for a balanced and healthy meal.

As an Appetizer

• Cut the chicken tenders into bite-sized pieces and serve them as appetizers at gatherings. These are sure to be a hit among guests!

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

To achieve the best results when making Air Fryer Chicken Tenders, follow these helpful tips. They will ensure your tenders are perfectly crispy and flavorful.

• Use Fresh Ingredients: Fresh chicken tenders yield better flavor and texture compared to frozen ones. Always opt for fresh when possible.

• Don’t Skip the Oil Spray: Lightly spraying olive oil on both sides of the chicken before cooking helps achieve that golden-brown crispiness you desire.

• Preheat Your Air Fryer: Preheating the air fryer ensures even cooking. This step is crucial for achieving that perfect crunch on your chicken tenders.

• Avoid Overcrowding: Cook in batches if necessary to prevent overcrowding in the air fryer basket. This allows hot air to circulate evenly around each piece.

• Check Internal Temperature: Use a meat thermometer to ensure that chicken reaches an internal temperature of 165°F (75°C) for safe consumption.

• Experiment with Seasonings: Feel free to adjust seasonings based on your taste preferences. Adding additional spices can personalize your dish further.

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

Pairing side dishes with your Air Fryer Chicken Tenders can enhance your meal experience. Here are some excellent options that complement this dish perfectly.

1. Zucchini Noodles: A low-carb alternative to pasta, zucchini noodles add freshness and lightness to your meal.

2. Cauliflower Rice: This versatile side is not only low-carb but also absorbs flavors well, making it a fantastic pairing with spicy chicken tenders.

3. Roasted Brussels Sprouts: Crispy roasted Brussels sprouts provide a crunchy texture that contrasts beautifully with tender chicken strips.

4. Cucumber Salad: A refreshing cucumber salad dressed in vinegar adds brightness, making it an ideal accompaniment to rich flavors.

5. Steamed Broccoli: Nutrient-packed steamed broccoli is simple yet effective, offering health benefits while balancing out the richness of the chicken.

6. Sweet Potato Fries: For those wanting a touch of sweetness, baked sweet potato fries are nutritious and add a delightful contrast to savory chicken tenders.

7. Garlic Mashed Cauliflower: Creamy mashed cauliflower flavored with garlic creates a comforting side without adding too many carbs.

8. Coleslaw: A tangy coleslaw made with cabbage provides crunchiness and pairs well with spicy chicken for an overall delightful bite!

Common Mistakes to Avoid

Making Air Fryer Chicken Tenders – Low-Carb and Gluten-Free can be straightforward, but a few common mistakes can hinder your results. Here are some tips to ensure your chicken tenders turn out perfectly.

• Skipping the seasoning: Failing to season the egg wash or almond flour can lead to bland chicken tenders. Always add salt and spices for maximum flavor.
• Not preheating the air fryer: Cooking without preheating can result in uneven cooking. Preheat your air fryer to ensure crispy and well-cooked chicken tenders.
• Overcrowding the basket: Placing too many chicken tenders in the air fryer will prevent them from crisping up. Cook in batches to maintain even cooking.
• Ignoring cooking times: Overcooking or undercooking can ruin your dish. Keep an eye on the timer and check for doneness at recommended intervals.
• Using incorrect oil: Not using oil spray may lead to a less crispy texture. A light coating of olive oil spray helps achieve that golden-brown finish.
• Forgetting to flip: Neglecting to flip the chicken tenders halfway through cooking can lead to uneven crispiness. Always turn them over for even results.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container for up to 3 days.
• Let chicken tenders cool completely before sealing them in containers.

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

• Freeze cooked chicken tenders for up to 3 months.
• Use freezer-safe containers or bags, removing as much air as possible.

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

• Oven: Preheat your oven to 375°F (190°C). Place chicken tenders on a baking sheet and heat for 10-12 minutes until warm and crispy.
• Microwave: Heat on medium power for 1-2 minutes, checking frequently. This method may not keep them crispy.
• Stovetop: Heat a non-stick skillet over medium heat. Add a small amount of oil and reheat tenders for about 5 minutes, turning them occasionally.

Frequently Asked Questions

If you’re wondering more about Air Fryer Chicken Tenders – Low-Carb and Gluten-Free, here are some common questions answered.

Can I use different types of flour?

Yes! You can substitute almond flour with other low-carb flours like coconut flour, though it may alter the taste slightly.

How do I make these tenders spicier?

Consider adding cayenne pepper or a spicy seasoning blend into the almond flour mixture for an extra kick!

Are these chicken tenders suitable for meal prep?

Absolutely! These tenders store well in both the fridge and freezer, making them great for meal prep.

What dipping sauces go well with Air Fryer Chicken Tenders?

You can pair these tender delights with ranch dressing, honey mustard, or any favorite dipping sauce that suits your taste.

Final Thoughts

These Air Fryer Chicken Tenders – Low-Carb and Gluten-Free are not only delicious but also versatile! You can customize them with different spices or dipping sauces based on your preferences. Try making this recipe today and enjoy a healthy yet satisfying meal option!