Crispy Low-Carb Chicken Tenders
Simple ingredients, crispy flavor, and about 35g of protein per serving! These lighter chicken tenders are high in protein and lower in carbs, making them a satisfying option for a weight-loss-friendly lunch or dinner.
Ingredients
- 1½ pounds boneless, skinless chicken breasts
- ½ cup plain nonfat Greek yogurt
- 1 large egg
- ½ cup almond flour
- ¼ cup finely grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon Italian seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Cooking spray or 1 tablespoon olive oil
Instructions
1. Prepare the Chicken
Pat the chicken breasts dry, then slice them into evenly sized strips. Keeping the pieces similar in size helps them cook evenly.
2. Make the Protein-Rich Marinade
In a bowl, combine the Greek yogurt, egg, garlic powder, paprika, onion powder, Italian seasoning, salt, and black pepper.
Add the chicken strips and toss thoroughly until coated. Cover and refrigerate for 20–30 minutes.
3. Make the Low-Carb Coating
In a shallow bowl, combine the almond flour and Parmesan cheese. Add a little extra paprika and black pepper if desired.
4. Coat the Chicken
Remove each chicken strip from the yogurt mixture and allow the excess to drip off. Press each piece firmly into the almond-flour and Parmesan coating until well covered.
Place the tenders in a single layer on an air-fryer basket or parchment-lined baking sheet. Lightly spray with cooking spray for better browning.
5. Air Fry
Preheat the air fryer to 400°F (200°C).
Air fry the chicken for 9–12 minutes, turning halfway through. Cook until golden, crispy, and the internal temperature reaches 165°F (74°C).
6. Oven Method
Preheat the oven to 425°F (220°C). Place the tenders on a lightly greased wire rack over a baking sheet.
Bake for approximately 15–20 minutes, flipping halfway through, until golden and fully cooked.
7. Serve
Serve immediately with a low-carb dipping sauce, Greek-yogurt ranch, or a side of steamed broccoli, cucumber salad, or roasted vegetables.
💪 Weight-Loss & Low-Carb Tips
- Use skinless chicken breast for a lean, protein-rich base.
- Greek yogurt adds creaminess and protein without a heavy sauce.
- Almond flour replaces traditional breadcrumbs to significantly reduce carbohydrates.
- Air frying or baking keeps the recipe lighter than deep-frying.
- Pair with vegetables and a protein-rich dip for a filling meal.
Approximate Nutrition
Depending on portion size and ingredients, each serving provides approximately 35g protein and is low in carbohydrates. Exact calories and net carbs will vary by brand and portion size.
Makes: 4 servings
Prep Time: 15 minutes + marinating
Cook Time: 10–20 minutes
