Ingredients
- For the Chicken Tenders:
- 1 cup finely crushed low-carb protein chips (such as Quest Chips or Whisps)
- 1/2 cup almond flour
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper
- Salt and black pepper, to taste
- 1 large egg
- 1 tablespoon water
- 1 1/2 lb chicken tenders
- For the Hot Honey Sauce:
- 1/4 cup allulose-based keto honey substitute
- 2 tablespoons butter
- 1–2 tablespoons hot sauce (such as Tapatío or Frank’s Red Hot)
Instructions
- Prepare Coating: In a shallow bowl, combine crushed protein chips, almond flour, paprika, garlic powder, cayenne, salt, and pepper.
- Prepare Egg Wash: In another bowl, whisk egg and water until smooth.
- Bread Chicken: Dip each chicken tender into egg wash, let excess drip off, then press into chip mixture until fully coated. Place on wax paper-lined tray.
- Air Fryer Method: Preheat air fryer to 400ºF. Lightly grease basket. Arrange tenders with space between. Cook for 8–10 minutes, flipping halfway, until golden and internal temp reaches 165ºF.
- Oven Method: Preheat oven to 425ºF (or 400ºF convection). Place a greased wire rack over a baking sheet. Arrange tenders and bake 18–22 minutes, flipping halfway, until cooked through.
- Make Sauce: In a small saucepan over medium heat, combine keto honey, butter, and hot sauce. Simmer 1 minute, stirring frequently.
- Finish & Serve: Drizzle hot honey sauce over chicken tenders and serve hot.
Notes
- Adjust cayenne and hot sauce for spice preference.
- Use parchment paper or wax paper to prevent sticking when breading.
- Tenders reheat well in an air fryer at 375ºF for 3–4 minutes.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Air Fryer / Oven-Baked
- Cuisine: American
Nutrition
- Serving Size: 1/5 recipe
- Calories: 296
- Sugar: 1g
- Sodium: 510mg
- Fat: 19g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 3g
- Protein: 27g
- Cholesterol: 95mg
