I can get these Garlic Parmesan Chicken Tenders from mixing bowl to dinner plate in just 20 minutes, with a crispy, savory coating that tastes anything but low carb. This is the kind of keto, gluten-free chicken recipe that makes everyone at the table reach for seconds.
I’m obsessed with these Garlic Parmesan Chicken Tenders because they hit that crunchy, salty, garlicky craving without dragging dinner into a whole production. The chicken tenders stay juicy, the Parmesan gets all savory and crisp, and every bite has that “one more piece” pull.
I love that they feel like takeout, but still fit my low carb, keto, gluten-free life without tasting like a compromise. And the speed?
Big reason I keep coming back. Five-minute prep, dinner in 20, no drama.
But honestly, it’s the bold garlic-Parmesan crust that gets me. Sharp, crispy, addictive.
Total weeknight dinner win.
Ingredients
- Chicken tenders are lean, quick-cooking protein, and they stay juicy when coated well.
- Parmesan brings salty, crispy edges and that snacky, cheesy bite everyone grabs first.
- Almond flour keeps the coating lighter, with a nutty crunch that doesn’t feel heavy.
- Eggs help everything stick, so you don’t lose the good stuff in the pan.
- Fresh garlic gives the tenders that bold, real garlic kick you’ll actually taste.
- Garlic powder backs it up with cozy, all-over flavor in every bite.
- Onion powder adds a quiet savory note, Basically, it makes things taste fuller.
- Paprika adds color and a little warmth, especially if you go smoked.
- Italian seasoning makes it herby without needing a bunch of separate little jars.
- Salt and pepper keep the flavor sharp, simple, and not boring.
- Butter or olive oil helps the coating brown and brings that rich, crispy finish.
- Plus, parsley makes it look fresh instead of just beige and cheesy.
Ingredient Quantities
- 1 pound chicken tenders, trimmed
- 1 cup finely grated Parmesan cheese
- 1/2 cup almond flour
- 2 large eggs, beaten
- 2 cloves garlic, minced
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon smoked paprika or regular paprika
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons melted butter or olive oil
- 2 tablespoons chopped fresh parsley for garnish
How to Make this
1. Preheat oven to 425 degrees F and line a baking sheet with parchment paper or lightly grease it.
2. Pat 1 pound chicken tenders dry and trim any excess fat if needed.
3. In a shallow bowl combine 1 cup finely grated Parmesan, 1/2 cup almond flour, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon smoked or regular paprika, 1 teaspoon dried Italian seasoning, 1/2 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper.
4. In a second shallow bowl whisk 2 large eggs with 2 cloves minced garlic and 2 tablespoons melted butter or olive oil.
5. Dip each chicken tender into the egg mixture, letting excess drip off.
6. Press the egg-coated tender into the Parmesan mixture, coating all sides and pressing gently so the mixture adheres.
7. Place coated tenders on the prepared baking sheet in a single layer, leaving a little space between each.
8. Lightly brush or drizzle any remaining melted butter or oil over the tops of the tenders for extra browning.
9. Bake 12 to 15 minutes, flipping once halfway through, until the coating is golden and the internal temperature reaches 165 degrees F.
10. Sprinkle with 2 tablespoons chopped fresh parsley and serve hot.
Equipment Needed
1. Oven and baking sheet lined with parchment paper or lightly greased
2. Cutting board and chef knife for trimming chicken and chopping parsley
3. Paper towels for patting chicken dry
4. Two shallow bowls for the Parmesan mixture and egg wash
5. Measuring cups and spoons for dry ingredients and seasonings
6. Whisk for beating the eggs and mixing
7. Tongs or a fork for dipping and turning tenders
8. Pastry brush or spoon to drizzle or brush oil or melted butter
9. Instant read thermometer to check internal temperature
10. Grater for fresh Parmesan if needed
FAQ
Garlic Parmesan Chicken Tenders Recipe Substitutions and Variations
- Parmesan cheese: Pecorino Romano for sharper, saltier flavor; finely grated Asiago or nutritional yeast for dairy free option.
- Almond flour: Panko breadcrumbs for crunch; finely ground pork rinds for keto; all purpose flour or gluten free flour blend for bind and coating.
- Eggs: 1/4 cup plain Greek yogurt or 1/4 cup mayonnaise per egg for binding; aquafaba 3 tablespoons per egg for egg free alternative.
- Melted butter or olive oil: Avocado oil or neutral vegetable oil for higher smoke point; melted ghee for nutty richness; cooking spray to reduce fat.
Pro Tips
1) Use finely grated, dry Parmesan and press the coating firmly onto the chicken so it bonds well. If the cheese is clumpy or moist the crust will be patchy.
2) Let coated tenders rest on the baking sheet for 10 minutes in the fridge before baking. That short chill helps the coating set and reduces shedding in the oven.
3) Bake on a wire rack set over the sheet instead of directly on parchment when possible. Air circulation around the tenders gives crisper, more even browning and prevents a soggy bottom.
4) Flip once and finish to 165 F with an instant-read thermometer. If you want extra color, very briefly broil the tops at the end while watching closely, or brush a little more melted butter or oil before baking for richer browning.
Garlic Parmesan Chicken Tenders Recipe
I can get these Garlic Parmesan Chicken Tenders from mixing bowl to dinner plate in just 20 minutes, with a crispy, savory coating that tastes anything but low carb. This is the kind of keto, gluten-free chicken recipe that makes everyone at the table reach for seconds.
4
servings
418
kcal
Equipment: 1. Oven and baking sheet lined with parchment paper or lightly greased
2. Cutting board and chef knife for trimming chicken and chopping parsley
3. Paper towels for patting chicken dry
4. Two shallow bowls for the Parmesan mixture and egg wash
5. Measuring cups and spoons for dry ingredients and seasonings
6. Whisk for beating the eggs and mixing
7. Tongs or a fork for dipping and turning tenders
8. Pastry brush or spoon to drizzle or brush oil or melted butter
9. Instant read thermometer to check internal temperature
10. Grater for fresh Parmesan if needed
Ingredients
-
1 pound chicken tenders, trimmed
-
1 cup finely grated Parmesan cheese
-
1/2 cup almond flour
-
2 large eggs, beaten
-
2 cloves garlic, minced
-
1 teaspoon garlic powder
-
1/2 teaspoon onion powder
-
1/2 teaspoon smoked paprika or regular paprika
-
1 teaspoon dried Italian seasoning
-
1/2 teaspoon kosher salt
-
1/4 teaspoon freshly ground black pepper
-
2 tablespoons melted butter or olive oil
-
2 tablespoons chopped fresh parsley for garnish
Directions
- Preheat oven to 425 degrees F and line a baking sheet with parchment paper or lightly grease it.
- Pat 1 pound chicken tenders dry and trim any excess fat if needed.
- In a shallow bowl combine 1 cup finely grated Parmesan, 1/2 cup almond flour, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon smoked or regular paprika, 1 teaspoon dried Italian seasoning, 1/2 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper.
- In a second shallow bowl whisk 2 large eggs with 2 cloves minced garlic and 2 tablespoons melted butter or olive oil.
- Dip each chicken tender into the egg mixture, letting excess drip off.
- Press the egg-coated tender into the Parmesan mixture, coating all sides and pressing gently so the mixture adheres.
- Place coated tenders on the prepared baking sheet in a single layer, leaving a little space between each.
- Lightly brush or drizzle any remaining melted butter or oil over the tops of the tenders for extra browning.
- Bake 12 to 15 minutes, flipping once halfway through, until the coating is golden and the internal temperature reaches 165 degrees F.
- Sprinkle with 2 tablespoons chopped fresh parsley and serve hot.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 186g
- Total number of serves: 4
- Calories: 418kcal
- Fat: 25.6g
- Saturated Fat: 10.3g
- Trans Fat: 0.13g
- Polyunsaturated: 2.5g
- Monounsaturated: 5g
- Cholesterol: 219mg
- Sodium: 485mg
- Potassium: 483mg
- Carbohydrates: 4g
- Fiber: 1.3g
- Sugar: 0.5g
- Protein: 49.5g
- Vitamin A: 300IU
- Vitamin C: 0.5mg
- Calcium: 340mg
- Iron: 1.6mg
