Low-Carb Chicken Tenders


  • 1 lb chicken tenders
  • Salt
  • 1 to 2 cups almond flour
  • 2 eggs
  • 2 Tablespoons milk
  • 3-4 Tablespoons vegetable or avocado oil
  • Optional: grated fresh parmesan cheese, garlic powder, onion powder, Italian seasoning (or any other seasoning of your choice)


  1. Place the chicken tenders on a large cutting board and cover with plastic wrap.  Using a meat tenderizer, gently pound the chicken into thin fillets (don’t overdo it or the chicken will tear). Season with salt on both sides. Set aside.
  2. Scoop 1 cup of almond flour onto a large plate. Season with a pinch of salt. (Optional: season the almond flour with 1 to 2 teaspoons of your favorite seasoning, or/and mix in ½ cup of grated parmesan cheese.) Set aside.
  3. In a large bowl, whisk together eggs, milk and a pinch of salt.
  4. Coat each chicken tender on both sides with almond flour. Then transfer chicken to the egg mixture, and then back in the almond flour, making sure each tender is fully coated on both sides.
  5. In a large non-stick skillet, heat 3 Tablespoons of oil over medium high heat.  Once the oil is hot (do not add the chicken until the oil is fully heated), add chicken, making sure not to crowd it in the pan, and cook until lightly browned on both sides, approximately 3 to 4 minutes per side. (You may need to add more oil between each batch.) Serve with your favorite dipping sauce.
  6. For an even healthier option: Instead of pan frying, preheat oven to 425 degrees. Line a large baking sheet with aluminum foil and spray with non-stick cooking spray or coat lightly with oil. Place the tenders on the sheet, leaving approximately half an inch between each tender. Spray tenders with cooking spray or oil. Bake for 15 minutes. Carefully flip tenders over and bake for an additional 5 to 10 minutes, until fully cooked through.
  7. Note: For leftovers, always reheat the tenders in the oven. Microwaving them will cause the texture of the coating to become mushy.

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