I just threw together Garlic Parmesan Chicken in five minutes and had dinner on the table in 20 so keep scrolling because you’re going to want this low-carb, no-fuss winner.
I’m obsessed with Garlic Parmesan Chicken because it hits that crunchy, salty, garlicky spot and I can’t shut up about it. I love the way the Parmesan chicken tastes nutty and sharp, and how a little almond flour keeps it low-carb but still crunchy.
I crave it on weeknights when I’m short on patience and full of appetite. But it’s not fussy.
It’s honest, greasy in the best way, satisfying like a real meal. I call these my go-to Keto Breaded Chicken Tenders when I need something fast that actually feels worth it.
So I make them constantly. No regrets.
Ingredients
- Basically the protein star, juicy strips you’ll happily grab.
- Crunchy, nutty coating that’s lighter than regular breadcrumbs.
- Salty, cheesy punch that makes each bite craveable.
- They help things stick together and add richness.
- Subtle garlic undercurrent, easy way to boost flavor.
- Adds savory depth without getting in the way.
- Herby backbone, makes it feel fresh and classic.
- Pulls all tastes together, don’t be shy with it.
- Black pepper gives a little bite and warmth.
- Adds golden browning and moistness, choose your mood.
- Fresh garlic hits harder, bright, and totally addictive.
- Fresh green finish, looks pretty and tastes bright.
Ingredient Quantities
- 1 1/2 pounds chicken tenders (about 6 to 8 tenders)
- 3/4 cup almond flour
- 1 cup finely grated Parmesan cheese, packed
- 2 large eggs, beaten
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon dried Italian seasoning or dried parsley
- 1 teaspoon kosher salt, or to taste
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons melted butter or olive oil
- 2 cloves garlic, minced (for extra garlic punch)
- 2 tablespoons chopped fresh parsley, for garnish
How to Make this
1. Preheat oven to 425 degrees F and line a rimmed baking sheet with parchment paper or lightly grease it so the tenders dont stick.
2. In a shallow bowl whisk the 2 eggs until frothy; in another shallow bowl mix the almond flour, grated Parmesan, garlic powder, onion powder, Italian seasoning, kosher salt and black pepper. Make sure the cheese is packed so coating sticks well.
3. Pat the chicken tenders dry with paper towels. One at a time dip each tender into the beaten eggs, letting excess drip off, then press into the almond-Parmesan mixture, coating all sides and pressing firmly so the crust adheres.
4. Place coated tenders on the prepared sheet about 1/2 inch apart. If you want extra crunch, press a second time into the egg and coating and return to the pan.
5. Combine the melted butter or olive oil with the minced garlic, then brush or spoon this mixture over each tender. This adds flavor and helps browning.
6. Bake on the middle rack for 12 to 15 minutes, flipping once halfway through, until internal temp reaches 165 degrees F and crust is golden. Cooking time depends on thickness, so check with a meat thermometer if you have one.
7. For an extra crispy finish, switch the oven to broil on high for 1 to 2 minutes after baking but watch them closely so the cheese doesnt burn.
8. Remove from oven and let tenders rest 2 to 3 minutes; this keeps juices locked in and the coating set.
9. Sprinkle with chopped fresh parsley and an optional extra pinch of salt or grated Parmesan if needed.
10. Serve hot with your favorite low carb dipping sauce and enjoy. These are best eaten right away but keep leftovers in the fridge and reheat in a hot skillet or oven to keep crisp.
Equipment Needed
1. Rimmed baking sheet, lined with parchment paper or lightly greased
2. Two shallow bowls for egg and almond-Parmesan mixes
3. Whisk or fork to beat the eggs (a fork works fine if you dont have a whisk)
4. Tongs or two forks for dipping and handling the tenders
5. Pastry brush or spoon to brush on the melted butter and garlic
6. Meat thermometer to check the chicken hits 165 F
7. Paper towels for patting the chicken dry
8. Sharp knife and cutting board for trimming any uneven bits
9. Oven mitts and a timer so you dont burn your fingers or forget them in the oven
FAQ
Garlic Parmesan Chicken Tenders Recipe Substitutions and Variations
- Almond flour
- Panko breadcrumbs – crunchier, so press firmly to stick.
- Almond meal – almost same but a bit coarser, still low carb.
- Crushed pork rinds – great if you want keto and extra crisp.
- Parmesan cheese
- Pecorino Romano – saltier and sharper, use a bit less salt.
- Asiago – milder, melts nicely for a gooey crust.
- Nutritional yeast – dairy free, gives a cheesy flavor but less texture.
- Eggs
- 1 tbsp ground flax + 3 tbsp water per egg – let sit 5 min to gel.
- Aquafaba 3 tbsp per egg – good for dairy free, helps coating stick.
- Plain Greek yogurt 3 tbsp per egg – makes a thicker, stickier wash.
- Butter or olive oil
- Avocado oil – neutral flavor, high smoke point.
- Ghee – buttery taste but lactose reduced, browns well.
- Melted coconut oil – will add a slight coconut note, use carefully.
Pro Tips
1) Let the coated tenders rest on the baking sheet for 5 minutes before baking so the crust really sets. If you skip this they’ll slip off when you flip them. Also press the coating on good, like twice if you want extra crunch.
2) Use a probe thermometer and pull them at 160 F, then let them rest to reach 165 F. That way they stay juicier instead of drying out from overcooking.
3) Toast the almond flour and grated Parmesan in a dry skillet for a few minutes first until they smell nutty. It gives way more flavor and helps the crust brown nicer. Don’t burn it though, keep it moving.
4) If you want a crispier, more even finish, bake on a wire rack set over the pan so air circulates underneath. If you only have a sheet, flip once and brush again with the garlic butter mix right after flipping.
Garlic Parmesan Chicken Tenders Recipe
I just threw together Garlic Parmesan Chicken in five minutes and had dinner on the table in 20 so keep scrolling because you’re going to want this low-carb, no-fuss winner.
6
servings
402
kcal
Equipment: 1. Rimmed baking sheet, lined with parchment paper or lightly greased
2. Two shallow bowls for egg and almond-Parmesan mixes
3. Whisk or fork to beat the eggs (a fork works fine if you dont have a whisk)
4. Tongs or two forks for dipping and handling the tenders
5. Pastry brush or spoon to brush on the melted butter and garlic
6. Meat thermometer to check the chicken hits 165 F
7. Paper towels for patting the chicken dry
8. Sharp knife and cutting board for trimming any uneven bits
9. Oven mitts and a timer so you dont burn your fingers or forget them in the oven
Ingredients
-
1 1/2 pounds chicken tenders (about 6 to 8 tenders)
-
3/4 cup almond flour
-
1 cup finely grated Parmesan cheese, packed
-
2 large eggs, beaten
-
1 teaspoon garlic powder
-
1/2 teaspoon onion powder
-
1 teaspoon dried Italian seasoning or dried parsley
-
1 teaspoon kosher salt, or to taste
-
1/2 teaspoon freshly ground black pepper
-
2 tablespoons melted butter or olive oil
-
2 cloves garlic, minced (for extra garlic punch)
-
2 tablespoons chopped fresh parsley, for garnish
Directions
- Preheat oven to 425 degrees F and line a rimmed baking sheet with parchment paper or lightly grease it so the tenders dont stick.
- In a shallow bowl whisk the 2 eggs until frothy; in another shallow bowl mix the almond flour, grated Parmesan, garlic powder, onion powder, Italian seasoning, kosher salt and black pepper. Make sure the cheese is packed so coating sticks well.
- Pat the chicken tenders dry with paper towels. One at a time dip each tender into the beaten eggs, letting excess drip off, then press into the almond-Parmesan mixture, coating all sides and pressing firmly so the crust adheres.
- Place coated tenders on the prepared sheet about 1/2 inch apart. If you want extra crunch, press a second time into the egg and coating and return to the pan.
- Combine the melted butter or olive oil with the minced garlic, then brush or spoon this mixture over each tender. This adds flavor and helps browning.
- Bake on the middle rack for 12 to 15 minutes, flipping once halfway through, until internal temp reaches 165 degrees F and crust is golden. Cooking time depends on thickness, so check with a meat thermometer if you have one.
- For an extra crispy finish, switch the oven to broil on high for 1 to 2 minutes after baking but watch them closely so the cheese doesnt burn.
- Remove from oven and let tenders rest 2 to 3 minutes; this keeps juices locked in and the coating set.
- Sprinkle with chopped fresh parsley and an optional extra pinch of salt or grated Parmesan if needed.
- Serve hot with your favorite low carb dipping sauce and enjoy. These are best eaten right away but keep leftovers in the fridge and reheat in a hot skillet or oven to keep crisp.
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: 167g
- Total number of serves: 6
- Calories: 402kcal
- Fat: 22.1g
- Saturated Fat: 7.7g
- Trans Fat: 0.08g
- Polyunsaturated: 1.7g
- Monounsaturated: 8.3g
- Cholesterol: 183mg
- Sodium: 442mg
- Potassium: 440mg
- Carbohydrates: 2.3g
- Fiber: 1.4g
- Sugar: 0.3g
- Protein: 46.6g
- Vitamin A: 182IU
- Vitamin C: 1mg
- Calcium: 244mg
- Iron: 1.1mg
