I’ve been on the Paleo train for ages, and as a nutritionist who’s also a total foodie, I refused to give up chicken tenders just because I ditched bread. These almond-crusted tenders are crispy, flavorful, and fit both Paleo and Slow Carb diets like a glove. No deep fryer, no breadcrumbs—just real ingredients that make me feel good. I whip these up for dinner or meal prep, and my picky eater friends devour them. Here’s my go-to recipe, plus answers to stuff I get asked all the time, like “Can I air-fry these?” or “What’s a good dip?”
Why Swap Breadcrumbs for Almond Flour?
Regular chicken tenders from drive-thrus are a carb bomb—fried, breaded, and full of junk. Almond flour’s my secret weapon: it’s grain-free, low-carb, and packed with healthy fats. You still get that crunchy bite, but it’s way better for you. A 2020 Journal of Nutrition study says high-protein, low-carb meals like these keep you full and support weight goals. Plus, they’re gluten-free and Slow Carb-approved. Win-win!
These tenders are:
- High in protein (30g+ per serving).
- Free of refined carbs.
- Perfect for Paleo, Slow Carb, or keto.
What Do I Need to Make These?
This recipe serves 2–3, but I always double it for leftovers. You don’t need a ton of stuff—just pantry basics.
- 1 cup almond flour (sometimes labeled almond meal)
- 2 large boneless, skinless chicken breasts, sliced into strips
- 1 egg
- Sea salt and black pepper (I’m generous with both)
- Seasonings: 1 tsp each of onion powder, garlic powder, paprika, and oregano. I add a pinch of cayenne when I want a kick.
Pro tip: Mix up the spices to match your vibe—Cajun seasoning’s great for some heat.
How Do I Cook These Tenders?
This is so easy, even on a hectic weeknight. I’m no chef, and I still nail these every time.
- Season the Coating: Dump the almond flour into a big bowl or zip-top bag. Add salt, pepper, and all the spices. Stir or shake it up—it should smell like something you wanna eat.
- Prep the Chicken: Slice chicken breasts into tender-sized strips. Beat the egg in a separate bowl. Dunk each strip in the egg to get it nice and coated.
- Coat ‘Em: Roll or shake the eggy strips in the almond flour mix until they’re fully covered. I press lightly to make sure it sticks.
- Cook: Lay the strips on a parchment-lined baking sheet. Broil on high (that’s the grill setting for my UK pals) for 10 minutes, flip, then broil 5–8 more minutes until golden and cooked through.
Other ways to cook:
- Air fryer: 400°F (200°C) for 8–10 minutes, flipping halfway. I check with a meat thermometer to be safe.
- Skillet: Heat some avocado oil over medium and cook 3–4 minutes per side. Don’t crowd the pan!
I let them cool a smidge before digging in—burned tongues aren’t cute.
What Should I Serve These With?
Forget sugary ketchup—these tenders deserve better. My go-to dips:
- Grain-free mustard (spicy brown’s my jam).
- Homemade Paleo mayo (I use avocado oil).
- Sugar-free hot sauce for a zing.
- Mashed avocado with a squeeze of lime.
Pair with roasted veggies (zucchini’s great), cauliflower rice, or a quick arugula salad to keep it Paleo and Slow Carb-friendly.
Can I Use Other Nut Flours?
Yup, totally. Almond flour’s my usual, but I’ve swapped it for:
- Walnut meal (nutty and rich).
- Pecan meal (a little sweet).
- Hazelnut meal (fancy vibes).
They all work awesome for low-carb cooking, whether you’re baking or pan-frying. Just make sure it’s finely ground.
What’s the Nutrition Deal?
These tenders are a nutritional rockstar. Per serving (based on 2–3 servings):
- Protein: 30–35g
- Fat: 15–20g (from almonds and chicken)
- Carbs: Under 5g
- Calories: ~300–350
They’re low-carb, high-protein, and have a low glycemic load, so no blood sugar spikes. Perfect for Paleo, Slow Carb, or keto folks. A 2021 Nutrition Reviews study says meals like this help with satiety, so you’re not starving an hour later.
Meal Prep Hacks for These Tenders
I’m all about making life easier, so here’s how I prep these:
- Double or triple the recipe—leftovers last 3–4 days in the fridge.
- Reheat in an air fryer or oven to keep the crunch. Microwaves make ‘em soggy.
- Freeze uncooked, coated tenders in a single layer, then toss in a bag. Cook from frozen, just add a couple extra minutes.
I batch these on Sundays, and they save my butt for quick lunches
Why These Tenders Are My Obsession
These almond-crusted chicken tenders are proof you don’t need breadcrumbs or a deep fryer for comfort food. They’re crispy, juicy, and so easy I can make them half-asleep. Whether I’m feeding my family, prepping for a busy week, or just craving something fun, these fit the bill. No grains, no junk—just real food that tastes amazing.
Make a big batch, play with the spices, and find your favorite dip. My friends always ask how I make these so good—now you’ve got the secret!
