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Almond flour parmesan chicken tenders card – high-protein baked chicken recipe

Almond Flour Parmesan Chicken Tenders

These Almond Flour Parmesan Chicken Tenders pack 49 grams of protein into a crispy, comforting meal that doesn't feel like diet food. A coating of almond flour and grated parmesan gives you that golden crunch without the heavy breading, while a sriracha-honey mustard egg wash adds just enough kick to keep every bite interesting. Perfect for meal prep and totally macro friendly, these tenders are the kind of dinner you'll want on repeat.
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Prep Time 15 minutes
Cook Time 25 minutes
Rest Time 5 minutes
Total Time 45 minutes
Servings: 4
Course: Dinner
Cuisine: American
Calories: 440
Ingredients Method Video

Ingredients
  

Chicken:
  • 1 lb boneless skinless chicken breasts
Coating:
  • 1 cup almond flour
  • 1/3 cup grated parmesan cheese
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Wash:
  • 2 large eggs
  • 1 tablespoon sriracha sauce
  • 1/2 tablespoon honey mustard

Directions
 

  1. Pat your chicken breasts dry with paper towels and cut them into tender strips, about 1 inch thick
  2. Take out a bowl and mix all of your dry ingredients for the coating together
  3. Take out another bowl, add your eggs along with the sriracha sauce and honey mustard and mix everything together
  4. Dip each chicken tender into the egg wash, then press it into the almond flour coating until fully covered
  5. Place in your air fryer basket and allow enough space between each tender.
  6. Cook on 400F for 12-14 minutes, flipping halfway.
  7. If baking in the oven, bake on 375°F for 20 to 25 minutes, flipping them halfway.
  8. Remove from the oven and let them rest for 5 minutes
  9. Serve your chicken tenders with your favorite dipping sauce

Video