Keto Hot Honey Chicken Tenders

These Keto Hot Honey Chicken Tenders are crispy, juicy, and coated in a golden low-carb breading made from crushed protein chips and almond flour. Perfect for those following a ketogenic lifestyle, they’re finished with a sticky, spicy sugar-free hot honey drizzle that delivers all the flavor without the carbs. Whether you’re using an air fryer or oven, this recipe brings bold taste and satisfying crunch—guilt-free.

Why You’ll Love This Recipe

• Keto-friendly and low in net carbs

• Packed with bold, savory-spicy flavor

• Crunchy exterior with tender, juicy chicken inside

• Uses easy-to-find, high-protein, low-carb ingredients

• Versatile cooking methods: air fryer or oven

• Quick to prepare—ready in under 30 minutes

• Great for meal prep or game day snacks

• High-protein and gluten-free

• Family-friendly with customizable heat levels

• Tastes indulgent without breaking your macros

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Chicken Tenders:

• Finely crushed low-carb protein chips (e.g. Quest Chips or Whisps)

• Almond flour

• Smoked paprika

• Garlic powder

• Cayenne pepper

• Salt and pepper

• Egg

• Water

• Chicken tenders

For the Hot Honey Sauce:

• Allulose-based keto honey substitute

• Butter

• Hot sauce (e.g. Tapatío or Frank’s Red Hot)

Directions

1. In a shallow bowl, combine the crushed low-carb chips, almond flour, paprika, garlic powder, cayenne, salt, and pepper. Mix well and taste to adjust seasoning.

2. In a separate bowl, whisk the egg with water until smooth.

3. Dip each chicken tender in the egg wash, allowing excess to drip off.

4. Press the chicken into the breading mixture, coating thoroughly. Shake off any excess and set aside on a wax paper-lined tray.

5. Air Fryer Method:

   • Preheat air fryer to 400°F.

   • Lightly grease the basket or racks.

   • Arrange tenders with space between.

   • Air fry for 8–10 minutes, flipping halfway, until golden and cooked through (165°F internal temp).

6. Oven Method:

   • Preheat oven to 425°F (or 400°F for convection).

   • Place a wire rack over a baking sheet and lightly grease it.

   • Lay tenders on the rack and bake for 18–22 minutes, flipping halfway.

7. While tenders cook, prepare the hot honey sauce: In a saucepan over medium heat, combine keto honey, butter, and hot sauce. Simmer for 1 minute, stirring frequently.

8. Once chicken tenders are done, drizzle with hot honey sauce. Serve immediately.

Servings and timing

• Servings: 5

• Prep Time: 15 minutes

• Cook Time: 10 minutes

• Total Time: 25 minutes

Variations

• Mild Version: Reduce or omit cayenne and hot sauce for a milder flavor.

• Extra Heat: Add a pinch of chili flakes or more hot sauce to the glaze.

• Different Chips: Use any flavor of low-carb protein chips to vary the coating.

• Oven-Only: Bake on a parchment-lined sheet if you don’t have a wire rack (flip halfway for even crispiness).

• Dipping Sauce: Serve with keto ranch, chipotle mayo, or blue cheese dressing on the side.

• Make Nuggets: Cut chicken into bite-sized pieces for party-ready keto chicken bites.

Storage/Reheating

• Refrigerator: Store in an airtight container for up to 3 days.

• Freezer: Freeze cooked tenders on a tray, then transfer to a bag for up to 2 months.

• Reheating (Air Fryer): Reheat at 375°F for 5–6 minutes.

• Reheating (Oven): Warm at 375°F for 10–12 minutes until heated through.

• Note: Add fresh sauce after reheating if desired for better texture.

FAQs

Are these tenders really keto?

Yes! They use low-carb breading and a sugar-free hot honey sauce, keeping them keto-compliant.

Can I use chicken breasts instead?

Yes, slice chicken breasts into strips if tenders aren’t available.

What can I substitute for almond flour?

Try finely ground sunflower seed flour for a nut-free option.

Do I have to use protein chips?

They add crunch and flavor, but you can substitute with extra almond flour in a pinch.

Is the sauce spicy?

It’s moderately spicy but customizable—add or reduce hot sauce to suit your taste.

Can I make them ahead?

Yes, prep the tenders and store them in the fridge for a few hours before cooking.

Do I need a food processor to crush the chips?

Not necessarily. You can place them in a zip-top bag and crush with a rolling pin.

Can I pan-fry these instead?

Yes, but the coating is delicate—use medium heat and shallow oil for best results.

Is the honey glaze optional?

Yes, they’re delicious on their own, but the glaze adds sweet heat for extra flavor.

Are these kid-friendly?

Reduce the spice and they’re a hit with kids—especially with a fun dipping sauce.

Conclusion

These Keto Hot Honey Chicken Tenders are a game-changer for low-carb comfort food. Crispy on the outside, juicy inside, and finished with a finger-licking sweet-and-spicy glaze, they’re perfect for dinners, snacks, or even meal prep. With flexible cooking methods and bold flavor in every bite, they’re sure to become a favorite in your keto rotation.

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