Description
A budget-friendly, single-serve keto recipe for crispy parmesan chicken tenders that stays crunchy even after refrigeration. Made with simple ingredients like parmesan cheese and almond flour, this meal is high in protein and low in carbs.
Ingredients
Scale
- 12–14 oz chicken tenders
- 1 cup finely grated Parmesan cheese
- 2 tablespoons almond flour
- 1 teaspoon garlic powder
- 1/2 teaspoon salt (adjust to taste)
- Black pepper to taste
- 2 tablespoons melted butter
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a shallow bowl, combine the grated Parmesan cheese, almond flour, garlic powder, salt, and pepper. Mix until it resembles coarse sand.
- Pat the chicken tenders dry with a paper towel to remove excess moisture.
- Brush the chicken tenders lightly with melted butter to act as a binder.
- Dip each tender into the parmesan mixture, pressing gently to coat both sides. Shake off any excess.
- Place the coated tenders on the prepared baking sheet, ensuring they are not touching.
- Brush the tops lightly with the remaining melted butter.
- Bake for 12-15 minutes, flipping halfway through, until the coating is golden brown and crispy and the internal temperature reaches 165°F (74°C).
- Let the tenders rest on the pan for 2 minutes before serving to allow the crust to set.
Notes
Grate your own Parmesan cheese for best results, as pre-grated cheese contains anti-caking agents that prevent proper crisping. Do not crowd the pan to ensure air circulation and crispiness. For meal prep, reheat in an air fryer or oven at 375°F to maintain crunch; avoid microwaving.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 4 chicken tenders
- Calories: 320
- Sodium: 450
- Fat: 20
- Saturated Fat: 10
- Carbohydrates: 2
- Fiber: 1
- Protein: 30
Keywords: keto, low carb, chicken tenders, parmesan, budget meal, single serve, crispy chicken, high protein, gluten-free