Delicious Homemade Keto Chicken Tenders: Quick, Easy, and Better Than Takeaway!

If you’re craving something savory and delicious that doesn’t require a lot of time or effort, these homemade keto chicken tenders are the perfect solution. They’re much tastier than store-bought frozen options or takeaway, and you’ll know exactly what’s going into them. Plus, they can be customised with your favourite seasonings for a personal touch.


  • 500g chicken tenderloins (or chicken thighs cut into strips or nuggets)
  • 1 egg
  • 1/2 cup finely grated Parmesan cheese
  • 1/2 cup almond meal or crushed pork rinds
  • 1/2 teaspoon of your choice of seasoning (chilli or lemon pepper are great options)
  • Olive oil spray


  1. Preparation: Preheat your oven to 180°C (or get your air fryer ready). Line a baking sheet with parchment paper to prevent sticking and make cleanup easier.
  2. Beat the Egg: In a small bowl, beat the egg until the yolk and white are thoroughly combined. This will be the base that helps the coating stick to the chicken.
  3. Mix the Coating: In another bowl, mix together the grated Parmesan cheese, almond meal (or crushed pork rinds), and your chosen seasoning. This mixture will create a crispy, flavourful coating for your chicken.
  4. Coat the Chicken: Dip each piece of chicken into the beaten egg, ensuring it’s fully coated. Then, dredge it in the cheese and almond meal mixture. Make sure each piece is thoroughly covered for maximum flavour and crunch.
  5. Prepare for Baking: Place the coated chicken pieces on the lined baking sheet. Arrange them in a single layer to ensure they cook evenly. Lightly spray the chicken with olive oil to help them crisp up in the oven or air fryer.
  6. Bake: Place the chicken in the oven and bake for 10-15 minutes, depending on the size of the pieces. If you’re using an air fryer, the cooking time will be similar. The chicken is done when it’s golden brown and cooked through. If you’re unsure, you can cut into a piece to check that it’s no longer pink inside.
  7. Serve and Enjoy: Once the chicken tenders are cooked, remove them from the oven and let them cool slightly. Serve them with your favourite dipping sauces or alongside a fresh salad for a complete meal.

Tips and Variations

  • Seasoning Options: Feel free to experiment with different seasonings. Garlic powder, smoked paprika, or Italian herbs can add unique flavors.
  • Crispier Coating: For an extra crispy coating, you can double dip the chicken pieces. After the first coat, dip them in the egg and the dry mixture once more.
  • Dipping Sauces: These chicken tenders pair wonderfully with a variety of dipping sauces. Try them with classic choices like ranch, honey mustard, or barbecue sauce, or get adventurous with spicy sriracha mayo or garlic aioli.

These homemade chicken tenders are not only quick and easy to make but also customisable to suit your taste preferences. Whether you’re preparing a weeknight dinner or a snack for a gathering, these tenders are sure to be a hit. Enjoy the satisfaction of knowing you’ve made a healthier, tastier alternative to frozen or takeaway options right in your own kitchen!