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

These Air Fryer Chicken Tenders – Low-Carb and Gluten-Free are a fantastic choice for anyone looking for a quick, healthy meal. Perfectly crispy on the outside and juicy on the inside, they cater to various occasions, from family dinners to casual get-togethers. With a spicy-sweet sauce that elevates their flavor profile, these tenders are sure to impress both kids and adults alike!

Why You’ll Love This Recipe

• Quick Preparation: These chicken tenders can be ready in just 21 minutes, making them ideal for busy weeknights.
• Healthy Ingredients: Made with almond flour and wholesome spices, they fit perfectly into a low-carb and gluten-free diet.
• Flavorful Coating: The unique blend of garlic powder, smoked paprika, and parsley ensures every bite is packed with flavor.
• Versatile Serving Options: Enjoy them on their own or serve with your favorite dipping sauces for added fun.
• Easy Cleanup: Using an air fryer means less mess compared to traditional frying methods.

Tools and Preparation

Before diving into the recipe, it’s essential to gather your tools. Having the right equipment will make your cooking experience smoother and more enjoyable.

Essential Tools and Equipment

• Air fryer
• Shallow bowls
• Whisk
• Pot
• Clean plates

Importance of Each Tool

• Air fryer: This tool is key for achieving that crispy texture without deep frying, making it healthier.
• Shallow bowls: Perfect for coating the chicken tenders evenly with the egg and almond flour mixture.
• Whisk: Essential for mixing sauces thoroughly to ensure even flavor distribution.

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Ingredients

For the Chicken Tenders

• 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

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

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

Step 2: Cook in Air Fryer

1. Preheat the air fryer to 390 degrees F (200 degrees C) and spray the basket with olive oil spray.
2. Place chicken tenders in an even layer in the air fryer basket. Lightly spray their tops with olive oil again.
3. Close the air fryer and cook for 7 minutes. After that, flip each tender over, spray again with olive oil, and cook for another 4-5 minutes until crispy.

Step 3: Make the Sauce

1. Melt the butter in a pot over medium heat.
2. Once melted, add hot sauce, honey, tomato paste, along with salt and pepper.
3. Whisk together until combined and let it simmer on low heat for about 2-3 minutes.

Step 4: Serve

Once all chicken tenders are cooked through:
1. Transfer them onto a platter or clean plate.
2. Pour the spicy-sweet sauce over them while warm.
3. Serve immediately and enjoy!

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

Air Fryer Chicken Tenders are versatile and perfect for any meal. You can serve them in various ways to suit your taste preferences and occasions.

As a Main Dish

• Serve with a side salad for a light meal.
• Pair with steamed vegetables for a nutritious option.

In a Wrap

• Use lettuce leaves as a low-carb wrap filled with chicken tenders, avocado, and salsa for a fresh bite.

With Dipping Sauces

• Offer an array of sauces like ranch, honey mustard, or barbecue sauce for added flavor.

On a Platter

• Create an appetizer platter with Air Fryer Chicken Tenders alongside fresh veggies and dips for game day or parties.

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

Achieving the ultimate crispy texture in Air Fryer Chicken Tenders is all about technique. Here are some tips to help you get it just right.

• Use Fresh Ingredients: Fresh chicken tenders will yield better flavor and texture compared to frozen options.
• Coat Evenly: Ensure each tender is well-coated in egg and almond flour mixture for maximum crunch.
• Preheat the Air Fryer: Preheating helps achieve that golden brown crust by ensuring even cooking from the start.
• Don’t Overcrowd: Cook in batches to allow proper air circulation which helps get every piece crispy.

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

Pair your delicious Air Fryer Chicken Tenders with these tasty side dishes that complement their flavor while keeping your meal low-carb.

1. Zucchini Noodles: Spiralized zucchini tossed in olive oil and garlic makes a light, refreshing side.
2. Cauliflower Rice: Fluffy cauliflower rice seasoned with herbs serves as a great low-carb alternative to traditional rice.
3. Roasted Broccoli: Simple roasted broccoli drizzled with lemon juice enhances flavor without adding carbs.
4. Crispy Brussels Sprouts: Roasted until crispy, Brussels sprouts add crunch and nutrition to your plate.
5. Cabbage Slaw: A tangy cabbage slaw provides crunch while being low in carbs and high in fiber.
6. Radish Salad: A simple salad of sliced radishes, cucumber, and vinaigrette adds freshness to your meal.

Common Mistakes to Avoid

Making Air Fryer Chicken Tenders can be simple, but avoiding common pitfalls will help ensure that your dish turns out perfectly every time.

• Boldly skip the seasoning: Many forget to season the chicken before coating it. Adding salt and pepper directly onto the chicken enhances flavor.
• Boldly overcrowd the air fryer: Placing too many tenders in the basket can lead to uneven cooking. Cook in batches for a crispier texture.
• Boldly neglecting preheating: Skipping preheating can affect cooking time and result in soggy tenders. Always preheat your air fryer for optimal results.
• Boldly ignoring cooking times: Each air fryer varies, so monitor the tenders closely. Adjust cooking times based on your specific model for best outcomes.
• Boldly skipping the oil spray: Not using olive oil spray can lead to dry chicken tenders. A light coat helps achieve a crispy exterior.
• Boldly underestimating the sauce: Some may skip the sauce or use a store-bought option. Making your own enhances flavor and makes it uniquely yours.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftover chicken tenders in an airtight container.
• They can last up to 3 days in the refrigerator.

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

• Place cooled chicken tenders in a freezer-safe bag or container.
• They will keep well for up to 3 months.

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

• Oven: Preheat your oven to 375°F (190°C). Place tenders on a baking sheet and heat for about 10-12 minutes until warm.
• Microwave: Use a microwave-safe plate and cover with a damp paper towel. Heat on medium power for about 1-2 minutes, checking frequently.
• Stovetop: Heat a non-stick skillet over medium heat. Add a little oil and reheat tenders for about 5 minutes, flipping halfway through.

Frequently Asked Questions

You may have some questions about making Air Fryer Chicken Tenders – Low-Carb and Gluten-Free. Here are some common inquiries.

How do I make Air Fryer Chicken Tenders low-carb?

To make them low-carb, use almond flour instead of traditional breading ingredients, which keeps carbs at bay while still providing crunch.

Can I use different meats for this recipe?

Yes! You can substitute chicken with turkey or even lean cuts of beef or lamb to create variations of this healthy dish.

How long does it take to cook Air Fryer Chicken Tenders?

Cooking time is approximately 11-12 minutes total —7 minutes on one side, followed by another 4-5 minutes after flipping them.

What dipping sauces pair well with these chicken tenders?

These tenders are delicious with ranch dressing, barbecue sauce, or even honey mustard for added flavor!

Final Thoughts

These Air Fryer Chicken Tenders – Low-Carb and Gluten-Free are not only crispy but also full of flavor thanks to their spicy-sweet sauce. They are versatile enough for any dinner table and can easily be customized with different spices or sauces. Give them a try; you won’t be disappointed!