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Air Fryer Chicken Tenders (Low-Carb, Gluten-Free)

  • Author: Amy
  • Total Time: 21 minutes
  • Yield: 4
  • Diet: Gluten Free


These easy, low-carb Air Fryer Chicken Tenders are so simple to make, crispy and juicy and topped with a tasty sweet and spicy sauce. This is an easy weeknight recipe the whole family will love! Ready in 15 minutes or less!



For the chicken tenders

  • 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
  • 2 large eggs
  • 12 chicken tenders – about 1 1/4-1 1/2 lbs
  • Olive oil cooking spray 

For the sweet and spicy 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


  1. Set up a dredging station. Combine the almond flour, garlic powder, parsley, paprika, salt and pepper in a shallow bowl and mix well. In a separate shallow bowl, crack and whisk eggs and season them with a pinch of salt and pepper. Set up an assembly line of the chicken tenderloins, the egg mixture, then the almond flour coating.
  2. Coat the chicken. Dip each piece of chicken in the egg then in the coating, pressing the almond flour mixture into each piece of chicken and shaking any excess off, lightly. Then place each piece of coated chicken onto a clean plate.
  3. Cook the chicken tenders. Preheat the air fryer to 390 degrees F. Once it is ready, open the air fryer basket and spray it with olive oil spray. Lay some of the chicken tenders in a single layer into the bottom of the basket and spray them well with more olive oil spray. Close the basket and cook the chicken for 7 minutes. Then open the air Fryer basket, flip each piece over and cook for 4 more minutes.
  4. Make the sweet and spicy sauce. Heat a pan to medium heat on the stovetop, add the butter to the pan. Once the butter is starting to melt, pour in the hot sauce, tomato paste, honey, salt and pepper. Whisk the sauce to mix it all together as it cooks for about 2 minutes. Turn off the heat and set the sauce aside.
  5. Serve. Now you can serve these chicken tenders two ways. You can coat all of the chicken in the sauce or just drizzle it over the top of the chicken with an extra drizzle of honey.


  • You can use whole wheat breadcrumbs or panko breadcrumbs in place of the almond flour.
  • Use barbecue sauce in place of the hot sauce in this recipe if you don’t like spicy food. Or simply enjoy them without the sauce, they are still crispy and delicious. 
  • Try to select chicken tenderloins that are similar in size and weight so they cook more evenly.
  • You can store these air fryer chicken tenders in an airtight container in the refrigerator for up to 3 days. Reheat in the air fryer at 360 degrees F for 4-5 minutes.
  • Prep Time: 10
  • Cook Time: 11
  • Category: Healthy dinner ideas
  • Method: aie fryer
  • Cuisine: America