These Air Fryer Chicken Tenders are the absolute best breaded keto chicken tenders out there! They’re so good and so easy to make with the help of your air fryer .
What Makes These Air Fryer Chicken Tenders So Great?
- Low Carb . Only 2 net carbs per serving.
- Fast. Make a family-friendly dinner in 30 minutes .
- Easy. Simply bread the chicken, air fry it, and enjoy!
- Gluten-Free . Use almond flour to keep them keto and inclusive for the whole family.
So if you’ve lived a low carb lifestyle for any length of time, one of the things you often miss is fried foods. Something about the crispy, breaded exterior really adds a lot to a dish, but breading and frying foods aren’t exactly conducive to a low carb diet.
You get all that delightful crunchiness with these Keto Chicken Tenders without any worry of going over your carb intake for the day.
I know what you’re probably thinking. “Another low carb chicken recipe using pork rinds…” But wait! This recipe DOES NOT USE PORK RINDS for breading ! The breading for this recipe is actually almond flour-based, which gives it a delightful nuttiness while still keeping the recipe gluten-free .
Another trick to how these Air Fryer Chicken Tenders turn out so delightfully crispy and juicy is how they’re cooked. No, they’re not deep-fried, so no worries about filling your house with an obnoxious odor or having your food dripping with cooking oil.
These bad boys are cooked in an air fryer , and if you haven’t made anything in an air fryer yet, you really must get yourself one! They give you all the crispiness of fried foods minus all that excessive oiliness.
Make the perfect meal out of these Keto Chicken Tenders by pairing them with my Mushrooms and Bacon Keto side dish.
Is Fried Chicken Bad For Keto?
If keto is all about eating fat, what’s wrong with frying chicken?? This is a legitimate question. Here are three points to consider:
- No one recommends eating more vegetable oil. For many people, that creates an inflammatory cascade that is just not healthy. We are talking about naturally occurring fats in meats, nuts, dairy, and avocados.
- Many people on keto do choose to fry in lard. That’s an option available to you.
- You still have to watch calories even on keto. Frying in lard, while delicious, is also caloric. So you may need to trade off calories that day. I prefer saving my fat calories for a delicious fat bomb .
Is Fried Food OK On A Keto Diet?
I don’t think a diet heavy in fried foods is considered healthy on any diet. Vegetable oils are inflammatory. Animal fats used in frying can increase calories dramatically. But of course, the biggest culprit for most fried foods is the breading.
Combining processed carbs like flour and breadcrumbs with oil is about the worst combination for your body anyway.
So, can you eat fried foods? Yes, you could if you don’t use traditional breading and vegetable oils.
Should you? Occasionally, maybe, but keto is not carte blanche to start frying up your frozen butter.
If you’re on the run and absolutely have to grab Keto Fast Food , here are a few options to make it as healthy as possible.
An air fryer also helps keep your food healthier by minimizing the amount of oil that it takes to get the food crispy. And the less oil the food absorbs, the fewer calories you consume.
Can I Eat Chicken Tenders On Keto?
It depends on what it’s breaded with. Flour or breadcrumbs? Nope. Pork rinds? Yes.
I also have this Pecan Chicken Tenders recipe that uses nuts for breading.
For this recipe, I decided to omit the pork rinds since many people choose not to eat pork, or don’t keep pork rinds at home.
Can You Stack Chicken Tenders In An Air Fryer?
Yes and no. A slight overlap won’t hurt anything. A stack 2 deep may be okay, though not optimal.
But you will definitely have to toss and turn the tenders a lot more than if you had not stacked.
It will also take a lot longer to cook a double stack, and I find that they cook unevenly.
The fact is, you’re better off cooking in two quick batches and getting even cooking, vs cooking for twice as long, having to toss and turn and potentially shredding the breading straight off, and having them cook unevenly.
Ingredients You’ll Need
- 1 Pound Chicken Tenderloins - These are the main protein source for the dish. They are typically marinated and coated before being air-fried to achieve a crispy texture.
- 1 Egg - They act as a binding agent that helps the almond flour, Parmesan cheese, and seasonings adhere to the chicken tenderloins during the cooking process.
- 1/2 Cup Superfine Almond Flour - Almond flour is used as a low-carb alternative to traditional wheat flour. It provides a coating for the chicken that, when air-fried, becomes crispy and golden brown.
- 1/2 Cup Parmesan Cheese - Parmesan cheese, particularly the type found in the green can (often referred to as “grated Parmesan”), is used to add a rich, salty, and savory flavor to the chicken tenders.
- 1/2 tsp Salt - It enhances the overall flavor of the dish and helps to bring out the savory taste of the other ingredients.
- 1 tsp Pepper - It complements the other seasonings and adds a bit of spiciness to the chicken tenders.
- 1/2 tsp Cajun Seasoning - Cajun seasoning is a blend of various spices that typically includes paprika, cayenne pepper, garlic powder, onion powder, and other flavorings. If you don’t have Cajun seasoning, cayenne or chili powder can be used as substitutes to add a similar level of heat and flavor.
These ingredients work together to create a delicious low-carb coating for the chicken tenderloins in the air fryer . The eggs bind the almond flour, Parmesan cheese, and seasonings to the chicken, resulting in a crispy, flavorful, and low-carb alternative to traditional fried chicken tenders.
How To Make Air Fryer Chicken Tenders
- In a small, relatively flat bowl, beat the egg.
- In a ziptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.
- Get a paper plate or dinner plate ready.
- Spray your air fryer basket with oil.
- Dip each tender in the egg and place on the plate until all the tenders have been dipped. Don’t try to dip it in the breading or else you’ll have messy hands and clumps in the breading. Just line up the eggy tenders until they’re all ready.
- Now use a fork to pick up one tender at a time. Put that in the zip-top bag and shake that bag like you mean it. Ensure the tenders are well covered in the almond mixture.
- Do NOT dip in egg and breading again. Tried it. It’s incredibly messy and less tasty.
- Use the fork to pull out that tender and place it in your air fryer basket.
- Spray the tenders with oil.
- Cook at 350F for 12 minutes or until the inside registers 160F. Raise the temperature to 400F for 3 minutes to brown the crust.
- Serve with Big Mac sauce . You can also find the recipe for the sauce in my Keto Big Mac Salad recipe.
How To Reheat Chicken Tenders In The Air Fryer
The air fryer is fantastic for reheating food. So much better than the microwave , especially for things that you want to get toasty.
I usually do 350F for about five or six minutes and then check to see if it has heated through.
My air fryer definitely gets some use every day for reheating. I find it works much better for smaller pieces of things.
Reheating a massive pan of lasagna is probably faster in the microwave. But a slice of lasagna gets nice and toasty on top in an air fryer and heats quickly.
What If You Don’t Have An Air Fryer?
If you don’t own an air fryer yet, I HIGHLY recommend that you pick one up!
If it’s not in your budget to grab a new air fryer, check out my instructions to make these Keto Chicken Tenders in the oven below.
How To Make Keto Chicken Tenders In The Oven
You can also make this recipe in the oven if you’d prefer. Just follow the instructions for breading the chicken and cook them at 375F for 15 minutes in the oven.
How Long Do They Last?
Air fryer keto chicken tenders will stay fresh in the refrigerator for about 3 to 4 days when stored in an airtight container.
Make sure they are cooled completely before refrigerating to prevent excess moisture, which can make the coating soggy.
Can You Freeze Them?
For longer storage, you can freeze them for up to 2 to 3 months. Place the cooled tenders on a baking sheet in a single layer to freeze individually, then transfer them to a freezer-safe bag or container to prevent sticking.
To keep keto chicken tenders from drying out, use evenly sized pieces and cook just to doneness (165°F in the thickest part) then pull them immediately and rest 3–5 minutes so the juices redistribute. In the air fryer, avoid overcooking by using a hot preheat, arranging tenders in a single layer, and flipping once. A light oil spray also helps the keto breading (almond flour or pork rinds) brown without drying the meat. If you have the option, chicken tenderloins or thighs stay juicier than thin, over-trimmed breast strips.
For crispy air fryer keto chicken tenders, a neutral, high-heat spray like avocado oil spray is usually the best choice because it handles air-fryer temps well and helps the pork rind or almond flour breading brown evenly without adding flavor. Light olive oil spray also works if that’s what you have, but avocado oil tends to crisp a bit cleaner at higher heat. The key is a thin, even mist. Too much spray can make the coating greasy and soften the crunch.
If your keto breading is falling off chicken tenders, it’s usually because the surface is too wet, the coating wasn’t pressed on firmly, or the binder layer is too thin. This happens a lot with almond flour coating. Pat the chicken completely dry, use a strong binder like egg wash (or mayo/mustard for extra grip), then press the crumbs on and let the coated tenders rest 10 minutes (or chill briefly) so the crust adheres. In the air fryer, avoid crowding and don’t flip too early. Letting the first side set helps the breading stay put and keeps crispy keto chicken tenders intact.
Looking For More Great Air Fryer orChicken Recipes?
- I’ve put together a list of the 21 Best Keto Air Fryer Main Dishes for you to try out. There’s something for everybody on this list!
- Did you know you can make a burger in the air fryer? My Air Fryer Montreal Steak Burgers are fantastically juicy, and flavorful!
- If you aren’t trying to keep things low carb, check out my delightfully crispy Air Fried Breaded Chicken Wings !
- The air fryer doesn’t just do savory! These Fruit Hand Pies are absolutely to die for and they’re crazy easy to make in your air fryer!
- Caldo de Pollo - A family favorite that’s easy to make!
- Butter Chicken - How I got my nickname (and for good reason).
- Philly Cheesesteak - Made simple in the air fryer.
- Keto Basil Pesto Chicken - Creamy, delicious, and simple.
- Instant Pot Chicken Tortilla Soup - quick, easy, and flavorful.
Air Fryer Chicken Tenders | Keto Chicken Tenders Recipe
Equipment
- PHILLIPS AIR FRYER
- Mixing Bowl
- Measuring Cups
- Measuring Spoons
Ingredients
- ▢ 1 pound ( 453.59 g ) chicken tenderloins
- ▢ 1 ( 1 ) Eggs
- ▢ 1/2 cup ( 56 g ) Superfine Almond Flour
- ▢ 1/2 cup ( 50 g ) powdered Parmesan cheese , (the cheap stuff in the green can)
- ▢ 1/2 teaspoon ( 1/2 teaspoon ) Kosher Salt
- ▢ 1 teaspoon ( 1 teaspoon ) pepper
- ▢ 1/2 teaspoon ( 1/2 teaspoon ) Cajun seasoning , or cayenne, or chili powder
Instructions
- In a small, relatively flat bowl, beat the egg.
- In a ziptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.
- Get a paper plate or dinner plate ready.
- Spray your air fryer basket with oil.
- Dip each tender in the egg and place on the plate until all the tenders have been dipped. Don’t try to dip it in the breading or else you’ll have messy hands and clumps in the breading. Just line up the eggy tenders until they’re all ready.
- Now use a fork to pick up one tender at a time. Put that in the zip top bag and shake that bag like you mean it. Ensure the tenders are well covered in the almond mixture.
- Do NOT dip in egg and breading again. Tried it. Hugely messy and less tasty.
- Use the fork to pull out that tender and place it in your air fryer basket.
- Spray the tenders with oil.
- Cook at 350F for 12 minutes or until the inside registers 160F. Raise temperature to 400F for 3 minutes to brown the crust.
- Serve with Big Mac sauce. You can find the recipe to the sauce in my Keto Big Mac Salad recipe.
Watch The Video
Please read the tips in the article for how bread these without making a huge mess!
Don’t Have An Air Fryer?
- I’ve put together a list of the 21 Best Keto Air Fryer Main Dishes for you to try out. There’s something for everybody on this list!
- Did you know you can make a burger in the air fryer? My Air Fryer Montreal Steak Burgers are fantastically juicy, and flavorful!
- If you aren’t trying to keep things low carb, check out my delightfully crispy Air Fried Breaded Chicken Wings !
- The air fryer doesn’t just do savory! These Fruit Hand Pies are absolutely to die for and they’re crazy easy to make in your air fryer!
Get support & connect with our community on Facebook!
Nutrition
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
These Air Fryer Chicken Tenders are the absolute best breaded keto chicken tenders out there! They’re so good and so easy to make with the help of your air fryer .
What Makes These Air Fryer Chicken Tenders So Great?
- Low Carb . Only 2 net carbs per serving.
- Fast. Make a family-friendly dinner in 30 minutes .
- Easy. Simply bread the chicken, air fry it, and enjoy!
- Gluten-Free . Use almond flour to keep them keto and inclusive for the whole family.
So if you’ve lived a low carb lifestyle for any length of time, one of the things you often miss is fried foods. Something about the crispy, breaded exterior really adds a lot to a dish, but breading and frying foods aren’t exactly conducive to a low carb diet.
You get all that delightful crunchiness with these Keto Chicken Tenders without any worry of going over your carb intake for the day.
I know what you’re probably thinking. “Another low carb chicken recipe using pork rinds…” But wait! This recipe DOES NOT USE PORK RINDS for breading ! The breading for this recipe is actually almond flour-based, which gives it a delightful nuttiness while still keeping the recipe gluten-free .
Another trick to how these Air Fryer Chicken Tenders turn out so delightfully crispy and juicy is how they’re cooked. No, they’re not deep-fried, so no worries about filling your house with an obnoxious odor or having your food dripping with cooking oil.
These bad boys are cooked in an air fryer , and if you haven’t made anything in an air fryer yet, you really must get yourself one! They give you all the crispiness of fried foods minus all that excessive oiliness.
Make the perfect meal out of these Keto Chicken Tenders by pairing them with my Mushrooms and Bacon Keto side dish.
Is Fried Chicken Bad For Keto?
If keto is all about eating fat, what’s wrong with frying chicken?? This is a legitimate question. Here are three points to consider:
- No one recommends eating more vegetable oil. For many people, that creates an inflammatory cascade that is just not healthy. We are talking about naturally occurring fats in meats, nuts, dairy, and avocados.
- Many people on keto do choose to fry in lard. That’s an option available to you.
- You still have to watch calories even on keto. Frying in lard, while delicious, is also caloric. So you may need to trade off calories that day. I prefer saving my fat calories for a delicious fat bomb .
Is Fried Food OK On A Keto Diet?
I don’t think a diet heavy in fried foods is considered healthy on any diet. Vegetable oils are inflammatory. Animal fats used in frying can increase calories dramatically. But of course, the biggest culprit for most fried foods is the breading.
Combining processed carbs like flour and breadcrumbs with oil is about the worst combination for your body anyway.
So, can you eat fried foods? Yes, you could if you don’t use traditional breading and vegetable oils.
Should you? Occasionally, maybe, but keto is not carte blanche to start frying up your frozen butter.
If you’re on the run and absolutely have to grab Keto Fast Food , here are a few options to make it as healthy as possible.
An air fryer also helps keep your food healthier by minimizing the amount of oil that it takes to get the food crispy. And the less oil the food absorbs, the fewer calories you consume.
Can I Eat Chicken Tenders On Keto?
It depends on what it’s breaded with. Flour or breadcrumbs? Nope. Pork rinds? Yes.
I also have this Pecan Chicken Tenders recipe that uses nuts for breading.
For this recipe, I decided to omit the pork rinds since many people choose not to eat pork, or don’t keep pork rinds at home.
Can You Stack Chicken Tenders In An Air Fryer?
Yes and no. A slight overlap won’t hurt anything. A stack 2 deep may be okay, though not optimal.
But you will definitely have to toss and turn the tenders a lot more than if you had not stacked.
It will also take a lot longer to cook a double stack, and I find that they cook unevenly.
The fact is, you’re better off cooking in two quick batches and getting even cooking, vs cooking for twice as long, having to toss and turn and potentially shredding the breading straight off, and having them cook unevenly.
Ingredients You’ll Need
- 1 Pound Chicken Tenderloins - These are the main protein source for the dish. They are typically marinated and coated before being air-fried to achieve a crispy texture.
- 1 Egg - They act as a binding agent that helps the almond flour, Parmesan cheese, and seasonings adhere to the chicken tenderloins during the cooking process.
- 1/2 Cup Superfine Almond Flour - Almond flour is used as a low-carb alternative to traditional wheat flour. It provides a coating for the chicken that, when air-fried, becomes crispy and golden brown.
- 1/2 Cup Parmesan Cheese - Parmesan cheese, particularly the type found in the green can (often referred to as “grated Parmesan”), is used to add a rich, salty, and savory flavor to the chicken tenders.
- 1/2 tsp Salt - It enhances the overall flavor of the dish and helps to bring out the savory taste of the other ingredients.
- 1 tsp Pepper - It complements the other seasonings and adds a bit of spiciness to the chicken tenders.
- 1/2 tsp Cajun Seasoning - Cajun seasoning is a blend of various spices that typically includes paprika, cayenne pepper, garlic powder, onion powder, and other flavorings. If you don’t have Cajun seasoning, cayenne or chili powder can be used as substitutes to add a similar level of heat and flavor.
These ingredients work together to create a delicious low-carb coating for the chicken tenderloins in the air fryer . The eggs bind the almond flour, Parmesan cheese, and seasonings to the chicken, resulting in a crispy, flavorful, and low-carb alternative to traditional fried chicken tenders.
How To Make Air Fryer Chicken Tenders
- In a small, relatively flat bowl, beat the egg.
- In a ziptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.
- Get a paper plate or dinner plate ready.
- Spray your air fryer basket with oil.
- Dip each tender in the egg and place on the plate until all the tenders have been dipped. Don’t try to dip it in the breading or else you’ll have messy hands and clumps in the breading. Just line up the eggy tenders until they’re all ready.
- Now use a fork to pick up one tender at a time. Put that in the zip-top bag and shake that bag like you mean it. Ensure the tenders are well covered in the almond mixture.
- Do NOT dip in egg and breading again. Tried it. It’s incredibly messy and less tasty.
- Use the fork to pull out that tender and place it in your air fryer basket.
- Spray the tenders with oil.
- Cook at 350F for 12 minutes or until the inside registers 160F. Raise the temperature to 400F for 3 minutes to brown the crust.
- Serve with Big Mac sauce . You can also find the recipe for the sauce in my Keto Big Mac Salad recipe.
How To Reheat Chicken Tenders In The Air Fryer
The air fryer is fantastic for reheating food. So much better than the microwave , especially for things that you want to get toasty.
I usually do 350F for about five or six minutes and then check to see if it has heated through.
My air fryer definitely gets some use every day for reheating. I find it works much better for smaller pieces of things.
Reheating a massive pan of lasagna is probably faster in the microwave. But a slice of lasagna gets nice and toasty on top in an air fryer and heats quickly.
What If You Don’t Have An Air Fryer?
If you don’t own an air fryer yet, I HIGHLY recommend that you pick one up!
If it’s not in your budget to grab a new air fryer, check out my instructions to make these Keto Chicken Tenders in the oven below.
How To Make Keto Chicken Tenders In The Oven
You can also make this recipe in the oven if you’d prefer. Just follow the instructions for breading the chicken and cook them at 375F for 15 minutes in the oven.
How Long Do They Last?
Air fryer keto chicken tenders will stay fresh in the refrigerator for about 3 to 4 days when stored in an airtight container.
Make sure they are cooled completely before refrigerating to prevent excess moisture, which can make the coating soggy.
Can You Freeze Them?
For longer storage, you can freeze them for up to 2 to 3 months. Place the cooled tenders on a baking sheet in a single layer to freeze individually, then transfer them to a freezer-safe bag or container to prevent sticking.
To keep keto chicken tenders from drying out, use evenly sized pieces and cook just to doneness (165°F in the thickest part) then pull them immediately and rest 3–5 minutes so the juices redistribute. In the air fryer, avoid overcooking by using a hot preheat, arranging tenders in a single layer, and flipping once. A light oil spray also helps the keto breading (almond flour or pork rinds) brown without drying the meat. If you have the option, chicken tenderloins or thighs stay juicier than thin, over-trimmed breast strips.
For crispy air fryer keto chicken tenders, a neutral, high-heat spray like avocado oil spray is usually the best choice because it handles air-fryer temps well and helps the pork rind or almond flour breading brown evenly without adding flavor. Light olive oil spray also works if that’s what you have, but avocado oil tends to crisp a bit cleaner at higher heat. The key is a thin, even mist. Too much spray can make the coating greasy and soften the crunch.
If your keto breading is falling off chicken tenders, it’s usually because the surface is too wet, the coating wasn’t pressed on firmly, or the binder layer is too thin. This happens a lot with almond flour coating. Pat the chicken completely dry, use a strong binder like egg wash (or mayo/mustard for extra grip), then press the crumbs on and let the coated tenders rest 10 minutes (or chill briefly) so the crust adheres. In the air fryer, avoid crowding and don’t flip too early. Letting the first side set helps the breading stay put and keeps crispy keto chicken tenders intact.
Looking For More Great Air Fryer orChicken Recipes?
- I’ve put together a list of the 21 Best Keto Air Fryer Main Dishes for you to try out. There’s something for everybody on this list!
- Did you know you can make a burger in the air fryer? My Air Fryer Montreal Steak Burgers are fantastically juicy, and flavorful!
- If you aren’t trying to keep things low carb, check out my delightfully crispy Air Fried Breaded Chicken Wings !
- The air fryer doesn’t just do savory! These Fruit Hand Pies are absolutely to die for and they’re crazy easy to make in your air fryer!
- Caldo de Pollo - A family favorite that’s easy to make!
- Butter Chicken - How I got my nickname (and for good reason).
- Philly Cheesesteak - Made simple in the air fryer.
- Keto Basil Pesto Chicken - Creamy, delicious, and simple.
- Instant Pot Chicken Tortilla Soup - quick, easy, and flavorful.
Air Fryer Chicken Tenders | Keto Chicken Tenders Recipe
Equipment
- PHILLIPS AIR FRYER
- Mixing Bowl
- Measuring Cups
- Measuring Spoons
Ingredients
- ▢ 1 pound ( 453.59 g ) chicken tenderloins
- ▢ 1 ( 1 ) Eggs
- ▢ 1/2 cup ( 56 g ) Superfine Almond Flour
- ▢ 1/2 cup ( 50 g ) powdered Parmesan cheese , (the cheap stuff in the green can)
- ▢ 1/2 teaspoon ( 1/2 teaspoon ) Kosher Salt
- ▢ 1 teaspoon ( 1 teaspoon ) pepper
- ▢ 1/2 teaspoon ( 1/2 teaspoon ) Cajun seasoning , or cayenne, or chili powder
Instructions
- In a small, relatively flat bowl, beat the egg.
- In a ziptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.
- Get a paper plate or dinner plate ready.
- Spray your air fryer basket with oil.
- Dip each tender in the egg and place on the plate until all the tenders have been dipped. Don’t try to dip it in the breading or else you’ll have messy hands and clumps in the breading. Just line up the eggy tenders until they’re all ready.
- Now use a fork to pick up one tender at a time. Put that in the zip top bag and shake that bag like you mean it. Ensure the tenders are well covered in the almond mixture.
- Do NOT dip in egg and breading again. Tried it. Hugely messy and less tasty.
- Use the fork to pull out that tender and place it in your air fryer basket.
- Spray the tenders with oil.
- Cook at 350F for 12 minutes or until the inside registers 160F. Raise temperature to 400F for 3 minutes to brown the crust.
- Serve with Big Mac sauce. You can find the recipe to the sauce in my Keto Big Mac Salad recipe.
Watch The Video
Please read the tips in the article for how bread these without making a huge mess!
Don’t Have An Air Fryer?
- I’ve put together a list of the 21 Best Keto Air Fryer Main Dishes for you to try out. There’s something for everybody on this list!
- Did you know you can make a burger in the air fryer? My Air Fryer Montreal Steak Burgers are fantastically juicy, and flavorful!
- If you aren’t trying to keep things low carb, check out my delightfully crispy Air Fried Breaded Chicken Wings !
- The air fryer doesn’t just do savory! These Fruit Hand Pies are absolutely to die for and they’re crazy easy to make in your air fryer!
Get support & connect with our community on Facebook!
Nutrition
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
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Air Fryer Chicken Tenders | Keto Chicken Tenders Recipe
Ingredients
- 1 pound chicken tenderloins
- 1 Eggs
- 1/2 cup Superfine Almond Flour
- 1/2 cup powdered Parmesan cheese (the cheap stuff in the green can)
- 1/2 teaspoon Kosher Salt
- 1 teaspoon pepper
- 1/2 teaspoon Cajun seasoning or cayenne, or chili powder
Instructions
- In a small, relatively flat bowl, beat the egg.
- In a ziptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.
- Get a paper plate or dinner plate ready.
- Spray your air fryer basket with oil.
- Dip each tender in the egg and place on the plate until all the tenders have been dipped. Don’t try to dip it in the breading or else you’ll have messy hands and clumps in the breading. Just line up the eggy tenders until they’re all ready.
- Now use a fork to pick up one tender at a time. Put that in the zip top bag and shake that bag like you mean it. Ensure the tenders are well covered in the almond mixture.
- Do NOT dip in egg and breading again. Tried it. Hugely messy and less tasty.
- Use the fork to pull out that tender and place it in your air fryer basket.
- Spray the tenders with oil.
- Cook at 350F for 12 minutes or until the inside registers 160F. Raise temperature to 400F for 3 minutes to brown the crust.
- Serve with Big Mac sauce. You can find the recipe to the sauce in my Keto Big Mac Salad recipe.
Please read the tips in the article for how bread these without making a huge mess!
Don’t Have An Air Fryer?
- I’ve put together a list of the 21 Best Keto Air Fryer Main Dishes for you to try out. There’s something for everybody on this list!
- Did you know you can make a burger in the air fryer? My Air Fryer Montreal Steak Burgers are fantastically juicy, and flavorful!
- If you aren’t trying to keep things low carb, check out my delightfully crispy Air Fried Breaded Chicken Wings !
- The air fryer doesn’t just do savory! These Fruit Hand Pies are absolutely to die for and they’re crazy easy to make in your air fryer!
Air Fryer Chicken Tenders | Keto Chicken Tenders Recipe https://twosleevers.com/keto-chicken-tenders/
Instant Pot beef stroganoff is a creamy comfort-food main dish made with beef stew meat, mushrooms, onions, garlic, Worcestershire sauce, and sour cream. It’s quick and weeknight-friendly and works well for keto and low-carb eating. Unlike classic beef stroganoff recipes that use flour to thicken, this version uses sour cream plus xanthan gum for a silky, gluten-free, low-carb sauce, and cooks fast in the Instant Pot.
Why You’ll Love This Low Carb Instant Pot Recipe
- Fast. The pressure cooking function tenderizes the beef quickly while infusing the sauce with deep, savory flavor. It’s perfect for weeknights when you want a comforting, hearty meal without waiting all day.
- Easy. This recipe keeps things simple with minimal prep and straightforward steps. Just a few basic ingredients go into the pot, and the Instant Pot does most of the work for you.
- Low Carb. You still get the same rich and creamy flavors without the heavy carbs, making it ideal for keto or low-carb lifestyles.
- Delicious. Despite being quick, easy, and low carb, this dish doesn’t compromise on taste. Tender beef, earthy mushrooms, and a creamy, savory sauce come together in a way that feels indulgent and comforting.
This Instant Pot Beef Stroganoff is a creamy, rich, low-carb beef recipe that is made quickly in the Instant Pot or your Pressure Cooker. You can also make this keto beef stroganoff in a slow cooker or crock pot!
If you’ve been looking for an easy beef stroganoff recipe , but are trying to keep things keto , low-carb , or gluten-free , it’s not easy to find a good recipe. Luckily for you, I’ve solved that problem!
This keto Instant Pot recipe is a quick meal that the whole family will love. You can serve it with rice or pasta, or steamed veggies or cauliflower rice to keep it keto.
What is Beef Stroganoff?
Beef stroganoff is a traditional Russian dish that has become popular around the world. Pieces of sauteed beef are cooked with mushrooms and onions in a creamy and flavorful sauce.
Gluten Free Stronganoff Sauce
Every recipe I’ve seen uses flour to thicken gravy with the renderings from the beef stew meat. But the fact is, cream is a great thickener, and Xanthan gum works fantastically for low carb thickening as well. So I wondered if I could use sour cream and Xanthum gum to thicken the gravy instead. And sure enough, it worked!
This Beef Stroganoff Instant Pot recipe really gives you all that delicious, comfort food goodness without all the carbs. And if you don’t have an Instant Pot or pressure cooker, never fear! You can make this recipe in your slow cooker (or crock pot) as well!
What Kind Of Meat Is Best For Beef Stroganoff?
For this Beef Stroganoff in the Instant Pot , I used Beef Stew Meat. Beef tenderloin, or even browned ground beef can also be used as a substitution.
Ingredients You’ll Need
- 1 tablespoon Oil - Used to sauté the onions, garlic, mushrooms, and beef, helping to develop rich flavor through browning and preventing sticking in the Instant Pot.
- 1/2 cup Onions - Provides a sweet-savory foundation for the dish, adding depth and aromatic flavor to the sauce.
- 1 tablespoon Garlic - Brings a robust, pungent flavor that balances the richness of the beef and cream, enhancing the savory profile.
- 1 pound Beef Stew Meat - The star protein of the dish. Pressure cooking tenderizes the beef quickly, creating juicy, flavorful bites.
- 1.5 cups Mushrooms - Add earthy umami notes and a meaty texture, complementing the beef while also helping to build body in the sauce.
- 1 tablespoon Worcestershire Sauce - Provides tang, umami, and slight sweetness, which deepens the flavor of the sauce and enhances the beef.
- 1 teaspoon Salt - Essential seasoning that enhances all the flavors and ensures the meat and sauce are well-balanced.
- 1/2–1 teaspoon Ground Black Pepper - Adds a subtle heat and peppery sharpness that rounds out the savory flavors.
- 3/4 cup Water - Provides the necessary liquid for pressure cooking, creating steam and helping form the base of the sauce.
- 1/3 cup Sour Cream - Stirred in at the end to create a creamy, tangy sauce that’s classic to stroganoff while keeping it low carb.
- 1/4 teaspoon Xanthan Gum - Thickens the sauce without flour, making it silky and low carb. Xanthan gum is especially effective because only a small amount is needed.
How to Make Instant Pot Keto Beef Stroganoff
- Sauté onions and garlic in oil (or use butter).
- Add in mushrooms, beef, Worcestershire sauce, salt, pepper, and water.
- Cook in the Instant Pot for 20 minutes on high pressure for bigger, or less tender, meat pieces. For smaller, more tender pieces, start at 10 minutes.
- Allow the pot to release pressure naturally for 10 minutes, and then release all remaining pressure.
- Stir in sour cream and xanthan gum (or a corn starch slurry), and whisk vigorously to avoid clumps. Allow the sauce to thicken for a few minutes then serve hot.
Is Beef Stroganoff Supposed To Be Watery?
No, it is not. However, you can use Xanthan gum to thicken it. Despite the new-age name, is actually made from a type of mushroom. So it is actually plant-based, and not some weird, manufactured chemical like you might assume by its name.
If you’ve never used xanthan gum, you need very little of it. It’s not like using cornstarch to make a slurry. Where you might have used 1 tablespoon of cornstarch, you will likely only use 1/4 teaspoon of Xanthan Gum. It also has a very slippery feel to it, so you really don’t want to get the powder on your hands.
You also do not need to premix that little 1/4 teaspoon of it in water to dissolve before adding it to the pot. What works for me is to simply whisk the gum directly into the large cookpot and stir vigorously while doing that.
Not Counting Carbs?
If you aren’t following a keto or low carb diet , you can substitute the xantham gum for flour or cornstarch. You can serve it over noodles instead of cauliflower rice to make it extra filling.
Tips and Tricks
Low Carb Instant Pot Beef Stroganoff is a cozy, satisfying dish that comes together quickly without the carbs from traditional pasta. To get the best flavor and texture every time, here are some helpful tips and tricks:
- You can use pork instead of beef if you prefer.
- For larger, tougher pieces of meat, you will need 20 minutes of cook time. If you have smaller, more tender pieces, start with 10 minutes of cook time.
- If you want to make this with chicken , cook for about 8-10 minutes for thighs, and about 6-7 minutes for chicken breast.
- To make this in the slow cooker or crockpot, add everything except the sour cream. Cook on high for four hours or low for 8 hours until the beef is cooked. Then, add in sour cream.
- Add sour cream slowly, stirring all the while to keep the cream from curdling.
- When you want to reheat the leftovers (that is if there are any), cook on low heat to prevent the sour cream from separating.
- If you’re using Xanthan gum , stir it in the Instant Pot Beef Stroganoff and whisk. Do not try to make a slurry with it, as you would with corn starch and water.
Variations
Low Carb Instant Pot Beef Stroganoff is a versatile recipe, and you can easily adapt it to different tastes and dietary preferences without losing the comforting, creamy flavors. Here are some tasty variations to try:
- Dairy-Free Version - Swap out the sour cream and heavy cream for full-fat coconut milk or a dairy-free cream alternative. The coconut milk gives a silky texture while keeping it low carb and lactose-free.
- Mushroom-Lover’s - Double or even triple the mushrooms for an earthy, umami-rich dish. Cremini, shiitake, or portobello mushrooms all work beautifully.
- Spicy - Add red pepper flakes, cayenne, or a splash of hot sauce to the sauce for a little kick of heat that pairs nicely with the creamy base.
What To Eat With It
Low Carb Instant Pot Beef Stroganoff is rich, creamy, and hearty, which makes it pair wonderfully with both light and comforting side dishes. Here are some great ideas to round out your meal:
- Zucchini Noodles - A classic low-carb alternative to egg noodles, perfect for soaking up the sauce.
- Cauliflower Rice - Light and fluffy, it’s an excellent base that absorbs the sauce beautifully.
- Spaghetti Squash - A slightly sweet, tender option that works well with the savory beef and mushroom sauce.
How Long Does It Last?
This recipe is great for meal prep and make ahead meals. Once you have made the beef stroganoff, let it cool to room temperature and store it in an airtight container in the fridge for 3 to 4 days. Reheat it on the stovetop to serve.
Can You Freeze It?
Low Carb Beef Stroganoff also freezes well and will keep for up to 3 months. Thaw it in the fridge overnight before reheating.
Your Instant Pot beef stroganoff can turn out watery because pressure cooking doesn’t allow much evaporation, and ingredients like mushrooms release a lot of moisture. It can also happen if you used a lower-collagen cut (or pre-packaged stew meat) and added extra broth, or if you stirred in sour cream before reducing, which thins the sauce and can stop it from tightening up. The easiest fix for watery Instant Pot stroganoff sauce is to switch to Sauté after pressure cooking and simmer uncovered a few minutes to reduce, then thicken if needed with a tiny pinch of xanthan gum for keto beef stroganoff without flour, and add the sour cream at the end so the sauce stays creamy and thick.
For the best mushrooms for beef stroganoff (especially Instant Pot beef stroganoff), go with cremini mushrooms (baby bella). They have a deeper, meatier flavor than white button mushrooms and hold their texture well in a creamy mushroom beef sauce. If you want even more umami, mix in some shiitake (earthy) or a small amount of portobello (robust), but keep cremini as the base so the mushrooms don’t overpower the sour cream stroganoff flavor. Whatever you choose, slice evenly and sauté until the liquid cooks off and the edges brown. This prevents a watery stroganoff and builds a richer sauce without relying on flour.
Yes, you can use Greek yogurt instead of sour cream in Instant Pot beef stroganoff, and it’s a solid swap for a tangy, lighter creamy stroganoff sauce, but it’s more likely to curdle under high heat. To keep it smooth, use full-fat plain Greek yogurt, temper it with a few spoonfuls of hot sauce from the pot, and stir it in after pressure cooking once the mixture has cooled slightly (don’t boil it on Sauté). If you’re making keto beef stroganoff without flour, thicken the sauce first (reduce or add a tiny pinch of xanthan gum) and then fold in the yogurt at the very end for a silky finish.
More Delicious Beef Recipes
- Instant Pot Beef Short Ribs
- Spicy Basil Beef Bowls
- Low Carb Beef Shawarma
- Beef Bulgogi Burgers
Love Beef Stroganoff but looking for a vegetarian option? Check out my Instant Pot Mushroom Stroganoff !
Instant Pot Beef Stroganoff
Equipment
- Instant Pot
- STAINLESS STEEL MEASURING CUPS
- OVAL MEASURING SPOONS
Ingredients
- ▢ 1 tablespoon ( 1 tablespoon ) Oil
- ▢ 1/2 cup ( 80 g ) onions, chopped
- ▢ 1 tablespoon ( 1 tablespoon ) Garlic
- ▢ 1 pound ( 453.59 g ) Beef Stew Meat , cubed
- ▢ 1.5 cups ( 144 g ) Mushrooms
- ▢ 1 tablespoon ( 1 tablespoon ) Worcestershire Sauce
- ▢ 1 teaspoon ( 1 teaspoon ) Kosher Salt
- ▢ 1/2-1 teaspoon ( 0.5 teaspoon ) Ground Black Pepper
- ▢ 3/4 cup ( 187.5 g ) Water
For Finishing
- ▢ 1/3 cup ( 76.67 g ) sour cream
- ▢ 1/4 teaspoon ( 0.25 teaspoon ) Xanthan Gum , (sub with arrowroot starch, corn starch or other thickener)
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Instructions
- Turn Instant Pot on Sauté on high, and when it’s hot, add the oil. When the oil is hot, add onions and garlic and stir.
- Add beef, mushrooms, Worcestershire sauce, salt, pepper, and water.
- Close the pressure cooker and set to 20 minutes on high pressure, Let it release pressure naturally for 10 minutes. Then, release any remaining pressure.
- Open the pot and turn it on to Sauté, and add slowly add sour cream and stir.
- Shake in the xanthum gum a little at a time, and keep stirring until the mix thickens.
- If you’re using corn starch etc., mix a slurry with a little water and use it to thicken.
- Serve with cauliflower rice or low carb noodles.
Watch The Video
- You can use pork instead of beef if you prefer.
- For larger, tougher pieces of meat, you will need 20 minutes of cook time. If you have smaller, more tender pieces, start with 10 minutes of cook time.
- If you want to make this with chicken , cook for about 8-10 minutes for thighs, and about 6-7 minutes for chicken breast.
- To make this in the slow cooker or crock pot, add everything except the sour cream. Cook on high for four hours or low for 8 hours until the beef is cooked. Then, add in sour cream.
- Add sour cream slowly, stirring all the while to keep the cream from curdling.
- When you want to reheat the leftovers (that is if there are any), cook on low heat to prevent the sour cream from separating.
- If you’re using Xanthan gum , stir it in the Instant Pot Beef Stroganoff and whisk. Do not try to make a slurry with it, as you would with corn starch and water.
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Nutrition
Originally Posted October 12, 2019
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Originally written June 2017
