These Easy Juicy Chicken Tenders are coated in a savory crust of crushed pork rinds and Parmesan, then cooked in the air fryer with no oil. They are keto, low-carb, gluten-free, and ready in 25 minutes. Think of them as the comfort food you grew up with, minus the breading.
Why This Recipe Is Good for You 🥑
Chicken tenderloins are a lean source of protein, and they also give you B vitamins like niacin and B6, plus selenium. Protein helps you feel full longer, which is a big help when you are cooking low-carb.
These Easy Juicy Chicken Tenders skip flour and breadcrumbs completely. Crushed pork rinds do the job of the breading with zero carbs, so the meal stays low-glycemic and easy on your energy.
Parmesan adds calcium and extra protein, and it is naturally very low in lactose. The eggs add choline, which is important for your brain and liver. Together, you get a simple, real-food dinner without the inflammatory refined flour.
Why You’ll Love This Recipe 🍓
Only 1g net carbs per serving
No flour, no breadcrumbs, no oil needed
Ready in 25 minutes
Made in the air fryer with easy cleanup
High in protein
Kid-friendly and great for meal prep
What You Will Need
Air fryer
Parchment paper
Ziplock bag
Meat mallet or food processor
2 mixing bowls
Whisk or fork
Meat thermometer
Ingredients
7 to 8 chicken tenderloins
1 cup pork cracklings (pork rinds)
1/2 cup grated Parmesan cheese
1/2 tsp black pepper
1/2 tsp dried oregano
1/2 tsp paprika
1/2 tsp garlic powder
2 eggs
dash of salt and pepper
Step-by-Step Directions
Step 1: Place the pork cracklings in a ziplock bag and crush them into small crumbles with a meat mallet. You can also pulse them in a food processor. Aim for a texture similar to coarse breadcrumbs. (photo)
Step 2: In a medium bowl, mix the crushed cracklings, Parmesan, pepper, oregano, paprika, and garlic powder. Do not add salt, because the pork rinds and Parmesan are already salty.
Step 3: In a second bowl, whisk the eggs with a dash of salt and pepper. Set aside.
Step 4: Line your air fryer tray with parchment paper. No oil is needed.
Step 5: Pat the chicken tenderloins very dry with paper towels. Dip each tender in the egg, let the extra drip off, then press it into the crumb mixture until fully coated. Place on the tray in a single layer.
Step 6: Air fry at 400°F for 15 minutes total, flipping the tenders halfway through, around the 7 to 8 minute mark. (photo)
Step 7: Check that the thickest tender reaches 165°F inside. Let them rest for 2 minutes before serving.
Tips for the Best Easy Juicy Chicken Tenders
Pat the chicken dry. This helps the egg and crust stick.
Do not skip the flip. It cooks the tenders evenly and sets the crust on both sides.
Do not crowd the tray. Leave a little space so the hot air can move around each tender.
Press the crust on. Use your hand to gently press the crumbs onto the chicken.
Use a meat thermometer. Chicken is done at 165°F, and pulling it right on time keeps it juicy.
Sizes vary. Thicker tenderloins may need a few extra minutes.
Can I make these Juicy Chicken Tenders ahead of time? Yes. You can coat the tenders and keep them in the fridge on the tray for up to 4 hours before cooking. You can also cook them ahead and reheat.
Can I freeze them? Yes. Freeze the cooked tenders in a single layer, then move them to a freezer bag for up to 2 months. Reheat in the air fryer at 375°F for 5 to 7 minutes.
How do I reheat them? The air fryer works best. The oven works too. The microwave will soften the crust.
Can I use chicken breast instead of tenderloins? Yes. Slice the breast into strips about the same size as tenderloins, or pound it to an even thickness. Cook times may be a little longer.
Can I swap the Parmesan? Finely grated Pecorino Romano works well. Pre-grated shaker Parmesan is drier and will give a different texture, so fresh grated is best.
What if I do not have pork rinds? Crushed almond flour mixed with extra Parmesan works as a swap, though the crust will be softer.
Did you make this recipe?
Tell me, how did it go? Share your thoughts and please rate it so more people can make it!
Place the pork cracklings in a ziplock bag and crush into small crumbles with a meat mallet, or pulse in a food processor.
In a bowl, mix the crumbs, Parmesan, pepper, oregano, paprika, and garlic powder. Do not add salt.
In a second bowl, whisk the eggs with a dash of salt and pepper.
Line the air fryer tray with parchment paper. No oil needed.
Pat the chicken dry. Dip each tender in the egg, then press into the crumb mixture to coat.
Place the tenders on the tray in a single layer.
Air fry at 400°F for 15 minutes total, flipping halfway through.
Check that the thickest tender reaches 165°F. Rest 2 minutes and serve.
Thicker tenderloins may need a few extra minutes.
You don't need to spray oil to tenders, the pork rinds have enough fat.
Nutrition
Macros per serving (4 servings): 300 cal | 42g protein | 12g fat | 0g fiber | 1g net carbsNutrition information is estimated and provided as a courtesy. It may vary based on ingredients and brands used. Always consult a nutrition professional for specific dietary needs.
