Keto Fried Chicken Tenders — Chick-Fil-A Copycat Recipe
/If you've been on keto long enough, you already know the Chick-fil-A craving is real. Especially on Sundays. Especially when you drive past one and can smell the parking lot.
These keto fried chicken tenders are the recipe that ended that particular problem. They use a double coating of almond flour and pork panko — finely ground pork rinds — to create a crispy, golden crust that holds up exactly like real fried chicken. The secret ingredient is pickle juice, which is actually Chick-fil-A's real trick for getting that signature flavor and juiciness. And the homemade copycat Chick-fil-A dipping sauce at the end is the detail that makes the whole thing feel like the real deal.
0.5g net carbs per tender. 26.8g protein. Works pan-fried or in the air fryer. 115 people in our community have made and loved this recipe — it's been on this site since 2018 and it's still one of the most popular recipes I've ever published.
Why you'll love these keto chicken tenders
Only 0.5g net carbs per tender
26.8g protein per tender
The pickle juice marinade is Chick-fil-A's actual secret
Double coating of almond flour + pork panko = seriously crispy
Pan-fried or air fryer instructions included
Homemade copycat Chick-fil-A sauce recipe included
Gluten-free, dairy-free
Ingredients
KETO CHICKEN TENDERS
8 chicken tenders — raw, about 1 lb total
24 oz jar of dill pickles — you only need the juice (save the pickles for serving or snacking)
3/4 cup almond flour
1 teaspoon salt
1 teaspoon black pepper
2 eggs, beaten
1 1/2 cups pork panko (bread crumb substitute)
Coconut oil for frying — enough to fill your pan about 2 inches deep
COPYCAT CHICK-FIL-A DIPPING SAUCE
1/2 cup mayo — Chosen Foods avocado oil mayo recommended
2 teaspoons yellow mustard
1 teaspoon lemon juice
2 tablespoons sugar-free Monkfruit Sweetened Honey
1 tablespoon Primal Kitchen Classic BBQ Sauce
Ingredient note on the honey
The original recipe uses a monk fruit honey or simply omit and add an extra teaspoon of mustard for tang. The sauce is still excellent without it.
The Pickle Juice Marinade — Why It's Chick-Fil-A's Real Secret
This is the question in the comments more than any other: why pickle juice? It sounds strange. It is strange. It's also the reason these taste like Chick-fil-A and every other keto chicken tender recipe doesn't.
Here's what the pickle juice actually does:
Tenderizes the meat. Pickle juice is acidic — the vinegar in the brine breaks down the muscle fibers in the chicken, making it significantly more tender than chicken marinated in water or nothing at all. This is why Chick-fil-A chicken is softer than most other fast food chicken.
Adds moisture. The salt in the brine draws moisture into the chicken through osmosis — the same principle as brining a turkey. More moisture going in means less moisture lost during cooking. Juicier chicken, less chance of drying it out even if you cook it a minute or two longer than ideal.
Adds flavor. Dill pickle brine has a subtle tangy, herby background flavor that you don't taste directly but that rounds out the overall flavor of the chicken. It's the thing people can't identify when they eat these and say 'these taste exactly like Chick-fil-A — what's different about them?'
Marinate for at least 1 hour, but overnight in the fridge is significantly better. The difference between a 1-hour and 12-hour pickle brine is noticeable — if you know you're making these for dinner, put the chicken in the jar of pickle juice the night before and let it do its work.
How to marinate
Place raw chicken tenders in a gallon zip-lock bag or a shallow dish. Pour in enough pickle juice to fully submerge the chicken — a 24 oz jar is typically enough for 8 tenders. Seal and refrigerate for 1 hour minimum, overnight preferred. When ready to cook, remove chicken and pat dry with paper towels. Do not rinse — just pat. The drier the surface, the better the coating sticks.
Why Almond Flour AND Pork Panko — The Double Coating Explained
Most keto fried chicken recipes use one or the other. This recipe uses both, and that's what makes the coating so much better than a single-ingredient substitute.
What almond flour does
Almond flour creates the first layer of the coating — the one that goes directly on the chicken, between the meat and the egg. It's finely ground, which means it sticks to the surface of the chicken evenly without gaps. It also has a slightly nutty, neutral flavor that doesn't compete with the seasoning. In regular fried chicken, this layer is the seasoned flour dredge. Almond flour replicates that role almost perfectly.
Use blanched almond flour, not almond meal. Almond meal is ground from whole almonds with the skin on and is coarser — it doesn't coat as smoothly and produces a grainier texture. Blanched almond flour is finer and produces a more consistent crust.
What pork panko does
Pork panko is the outer coating — the breadcrumb layer. It's finely ground pork rinds (not the same as crushing pork rinds yourself — the commercial grind is much finer and more uniform). It's what gives these tenders their crunch. When it hits hot oil, the fat in the pork panko crisps up into a golden, audibly crunchy crust that regular breadcrumbs would be proud of. Zero carbs.
Important: do not try to substitute by grinding your own pork rinds. Store-bought pork rinds have higher moisture content than commercial pork panko and produce an uneven, less crispy coating that tends to fall off. Pork panko is available on Amazon [affiliate link] and at some specialty stores.
The double coating sequence
Almond flour first → egg → pork panko. This sequence is not negotiable. The almond flour creates a dry surface for the egg to adhere to. The egg acts as the glue that binds the pork panko. Skip the almond flour layer and the egg slides off the chicken. Skip the egg and the pork panko doesn't stick. All three layers, in order, every time.
How to Pan-Fry Keto Chicken Tenders
Pan frying gives you the most authentic fried chicken texture — golden, crispy crust with a juicy interior. Here's the step-by-step:
Set up your assembly line. Three bowls in a row: (1) almond flour mixed with salt and pepper, (2) two beaten eggs, (3) pork panko. This setup keeps the process clean and fast.
Dry the chicken. Remove tenders from the pickle juice marinade and pat completely dry with paper towels. Dry surfaces = better coating adhesion.
Coat the chicken. Using the dry-hand/wet-hand method (see Pro Tip below): dredge each tender in the almond flour mixture, coating all sides. Transfer to the egg bowl and coat completely. Transfer to the pork panko and press firmly so the coating adheres all over. Set coated tenders on a plate while you finish the rest.
Heat the oil. Fill a large sauté pan or cast iron skillet with enough coconut oil to come about 2 inches up the sides. Heat over medium-high heat to 350°F — use a thermometer if you have one (see the oil temperature guide below). The oil is ready when a small piece of pork panko dropped in sizzles immediately.
Fry. Working in batches — do not crowd the pan — add tenders to the hot oil. Cook 3 minutes per side, until golden brown and cooked through. Internal temp should reach 165°F. The coating should be deep golden, not dark brown.
Rest. Transfer to a wire rack or paper towel-lined plate. Let rest 2-3 minutes before serving — this keeps the crust crispy instead of steaming soft on a flat surface.
Pro Tip — The Dry Hand / Wet Hand Method
This prevents the most common breading disaster: your fingers becoming coated in a thick paste of almond flour, egg, and pork panko.
Designate one hand as your 'dry hand' (almond flour and pork panko) and one as your 'wet hand' (egg). Your dry hand picks up the chicken, places it in the flour, and moves it to the pork panko. Your wet hand handles the egg step only. Your dry hand never touches the egg. Your wet hand never touches the dry coatings. Clean, even coating every time.
How to Make Keto Chicken Tenders in the Air Fryer
Same marinade, same coating process — just different cooking method. The air fryer produces a slightly lighter crust than pan-frying but is hands-off, lower fat, and produces excellent results.
Marinate and coat exactly the same as the pan-fry method above.
Preheat your air fryer to 375°F for 3-5 minutes before adding the chicken.
Arrange tenders in a single layer in the air fryer basket. Do not stack or overlap — they need airflow on all sides for even cooking. Work in batches if needed.
Spray lightly with avocado oil spray — this helps the pork panko coating crisp up and turn golden. This step is optional but recommended.
Air fry at 375°F for 15 minutes, flipping halfway through at the 7-8 minute mark. Internal temp should reach 165°F.
Rest 2-3 minutes on a wire rack before serving.
Air fryer notes
Air fryer models vary significantly in actual cooking temperature and airflow. If your first batch comes out pale rather than golden, increase temp to 400°F. If the coating is getting dark before the chicken is cooked through, your tenders may be thick — reduce temp to 360°F and add 3-5 minutes. Use a meat thermometer to confirm 165°F internal temp rather than relying on time alone.
Oil Temperature Guide — The Most Common Frying Mistake
The single most common reason keto fried chicken turns out greasy, soggy, or undercooked is oil temperature. Here's everything you need to know:
Target temperature: 350°F. This is the sweet spot for fried chicken. Hot enough to crisp the coating immediately on contact (which seals it and prevents oil absorption), not so hot that the outside burns before the inside cooks through.
Too cold (under 325°F): the coating absorbs oil before it has a chance to crisp. Result: greasy, soft, heavy chicken that tastes like it's been sitting in a puddle. This is the most common mistake.
Too hot (over 375°F): the pork panko coating burns before the chicken is cooked through. The outside looks done, the inside is still pink. The coating also turns from golden to dark brown very quickly.
How to test without a thermometer: drop a small pinch of pork panko into the oil. If it sizzles vigorously and rises to the surface immediately — the oil is ready. If it sinks and sits there — too cold. If it immediately turns dark — too hot. Let the oil adjust and test again.
Why coconut oil: coconut oil has a high smoke point (around 350°F for refined coconut oil), which makes it suitable for frying at the right temperature. It also adds a very subtle flavor that complements the coating. Refined coconut oil has a neutral flavor — unrefined/virgin coconut oil has a stronger coconut taste. Either works, refined is more neutral.
Don't crowd the pan: adding too many tenders at once drops the oil temperature suddenly. Fry in batches of 3-4 tenders max in a standard 12-inch pan. Give the oil 1-2 minutes to recover between batches.
Copycat Chick-Fil-A Dipping Sauce (Low Carb)
You cannot have these tenders without the sauce. You just can't. Here's the full recipe:
INGREDIENTS
1/2 cup mayo — Chosen Foods avocado oil mayo
2 teaspoons yellow mustard
1 teaspoon lemon juice
2 tablespoons sugar-free honey
1 tablespoon Primal Kitchen Classic BBQ Sauce
INSTRUCTIONS
Combine all ingredients in a small bowl.
Stir until fully combined and smooth.
Taste and adjust — more mustard for tang, more BBQ sauce for smokiness, more honey for sweetness.
Refrigerate for 15-30 minutes before serving if possible — the flavors meld as it sits and it gets noticeably better.
The sauce keeps in an airtight container in the fridge for up to 1 week. Make a double batch — you'll use it on everything.
Other Low Carb Dipping Sauces you can buy:
How Many Carbs Are in Fried Chicken? (Keto vs Regular)
This recipe (1 tender) = 193 calories, 9g fat, 26.8g protein, .5g net carbs
Chicl-Fil-A strip 130 calories, 6g fat, 14g protein, 22g net carbs
KFC Original (1 strip) 160 calories, 9g fat, 16g protein, 10g net carbs
A single Chick-fil-A strip has 22g net carbs — almost entirely from the flour coating and the breading. The keto version using almond flour and pork panko brings that down to 0.5g net carbs per tender while actually increasing the protein per piece. The fat is higher because of the coconut oil, but that's healthy fat from a clean source, not processed seed oil.
In other words: this recipe is objectively better for you on every macro except total carbs from the oil — and even then, you're getting healthy saturated fat rather than the industrial seed oils most fast food is fried in.
Storage and Meal Prep
Refrigerator
Store in an airtight container in the fridge for up to 4 days. Reheat in the air fryer at 375°F for 4-5 minutes or in a 400°F oven for 8-10 minutes. Avoid the microwave — it steams the coating and makes it soggy.
Freezer
These freeze well. Let cool completely, then freeze in a single layer on a parchment-lined sheet for 1 hour before transferring to a freezer bag. Keeps up to 3 months. Reheat from frozen in the air fryer at 375°F for 10-12 minutes or in a 400°F oven for 15-18 minutes.
Meal prep
Make a double batch on Sunday — 16 tenders from 2 pounds of chicken. Portion into containers with dipping sauce on the side. These make an excellent high-protein meal prep lunch that reheats well and doesn't get tired quickly. Pair with a side salad or cauliflower mac for a full meal.
Frequently Asked Questions
Can I use chicken breasts instead of chicken tenders?
Yes — slice boneless chicken breasts lengthwise into strips roughly the same width as tenders (about 1 inch thick). The cooking time may be slightly longer depending on thickness — use a thermometer to confirm 165°F internal temp rather than relying on timing alone. Chicken thighs also work and produce an even juicier result.
Do I have to marinate in pickle juice?
You don't have to, but your tenders will be noticeably less juicy and won't have that signature Chick-fil-A flavor. If you don't have a jar of dill pickles, a quick substitute is 1 cup of water + 1 tablespoon of apple cider vinegar + 1 teaspoon of salt + 1/2 teaspoon of dill — let the chicken soak for at least 30 minutes. It's not quite the same but it's better than no brine at all.
Can I bake these instead of frying?
Yes, but the texture will be different. For baked keto chicken tenders: coat as directed, place on a wire rack over a baking sheet (this is important — the rack allows air circulation under the chicken so the bottom doesn't steam), spray with avocado oil, bake at 425°F for 20-25 minutes until golden and 165°F internal temp. They won't be as crispy as pan-fried but significantly better than a flat baking sheet.
Why did my coating fall off?
Three most common causes: (1) the chicken wasn't dry enough before coating — pat very thoroughly with paper towels after removing from the marinade; (2) the coating was pressed in too lightly — really press the pork panko into the chicken with your palm; (3) the oil wasn't hot enough when the chicken went in — cold oil causes the coating to slide before it sets. See the oil temperature guide above.
How many net carbs are in keto fried chicken tenders?
0.5g net carbs per tender as written (1.6g total carbs minus 1.1g fiber). This is almost entirely from the almond flour in the coating. The pork panko and pickle juice marinade contribute zero net carbs.
What oil can I use instead of coconut oil?
Avocado oil is the best substitute — high smoke point (520°F for refined), neutral flavor, healthy fat profile. Lard or tallow are traditional and excellent for frying. Avoid olive oil (too low smoke point for frying) and vegetable/canola/soybean oils (processed seed oils — not a clean ingredient choice).
Can I make these dairy-free?
This recipe is already dairy-free as written. Almond flour, pork panko, eggs, and coconut oil are all dairy-free. The Chick-fil-A copycat sauce using Primal Kitchen mayo is also dairy-free.
Can I use this recipe for chicken wings or drumsticks?
Yes — same marinade, same coating process. Adjust cooking time: wings need about 4-5 minutes per side in the pan or 20-22 minutes in the air fryer at 375°F. Drumsticks need 6-8 minutes per side pan-fried or 25-30 minutes in the air fryer. Always confirm 165°F internal temp.
More High-Protein Keto Recipes
KETO FRIED CHICKEN TENDERS CHICK-FIL-A COPYCAT RECIPE
This Keto Fried Chicken almond flour recipe will make the perfect Keto fried drumsticks, Keto fried chicken breast or low carb chicken tenders.
Ingredients
Instructions
- Put chicken tenders and pickle juice in a large zip lock bag and marinate for at least 1 hour, preferably overnight.
- In a small bowl, mix almond flour, salt, and pepper
- Create an assembly line of three bowls, one with almond flour mixture, the second with the eggs and the third with the pork panko
- Dredge the Chicken in the almond flour mixture, then in the egg and finally in the pork panko until well coated
- Now, fill a saute pan about 2 inches with coconut oil and put on medium-high heat. If available use a thermometer and bring oil to 350 F
- Once the oil is hot place tenders in the oil and cook about 3 minutes on each side or until golden brown.
- Put chicken tenders and pickle juice in a large zip lock bag and marinate for at least 1 hour, preferably overnight.
- In a small bowl, mix almond flour, salt, and pepper
- Create an assembly line of three bowls, one with almond flour mixture, the second with the eggs and the third with the pork panko
- Dredge the Chicken in the almond flour mixture, then in the egg and finally in the pork panko until well coated
- Set the air fryer to 375 F and cook the chicken for about 15 minutes.
- In a small bowl, combine all ingredients and stir until fully combined
Notes
Honey Trees Sugar-Free Honey, an ingredient in the Chick-Fil-A Sauce is sweetened with similar ingredients as Splenda, I try to eat as natural as possible so I only use small amounts in recipes every now and then
PRO TIP: To prevent a disaster, Be sure that you use one hand for dipping in the wet ingredients and the other hand for dry ingredients.
I have tried making these fried Chicken tenders by grinding up pork rinds myself, and the recipe didn’t turn out the same. The pork rinds are too moist so that they won't stick to the chicken as well, and the breading won’t be as crispy.
I did not include the coconut oil for frying in the Nutrition Info below
Nutrition Facts
Calories
193.6Net carbs
.5 gSugar
.5 gProtein
26.8 gCarbs
1.6 gFat
9 gNutritional information is provided and I keep it as accurate as possible. Keep in mind nutrition facts on all ingredients may vary depending on the different brands you may use. Consult your doctor before adding any new foods or supplements to your diet and read our full Terms and Conditions
These high protein cheeseburger muffins have a hidden melted cheese center, only 0.5g net carbs each, and a homemade sugar-free burger sauce. Perfect meal prep lunch or easy dinner