If you’re craving something crispy, spicy, and a little sweet—but still want to keep it low-carb—you’re in for a treat. These Hot Honey Keto Chicken Tenders are everything you love about classic fried chicken tenders, but with a flavorful twist and a keto-friendly makeover. Think golden, crunchy coating, juicy chicken inside, and a sticky, finger-licking hot honey glaze that ties it all together.

Whether you’re new to keto or just looking for a smarter way to satisfy your fried chicken cravings, this recipe brings the heat without the guilt. It’s easy enough for a weeknight dinner but tasty enough to serve to guests (yes, even the non-keto ones will ask for seconds). Let’s dive into why this recipe deserves a spot in your regular meal rotation.

Why You’ll Love This Recipe

Key Benefits

This recipe checks a lot of boxes. First off, it’s incredibly simple. With a few pantry staples and basic cooking techniques, you get restaurant-worthy chicken tenders right from your kitchen.

But that’s just the start:

• Low-Carb & Gluten-Free: Thanks to almond flour and grated Parmesan, you get a crispy coating with none of the carbs or gluten.

• Packed with Flavor: Smoky paprika, garlic, onion, and just a hint of cayenne pepper bring bold, balanced flavor.

• Sweet Meets Spicy: The sugar-free hot honey sauce takes it to the next level—sticky, spicy, and totally addictive.

• Kid-Approved: Even picky eaters can’t resist crispy chicken fingers. The sweet heat makes it a family favorite.

• Air Fryer-Friendly: You can pan-fry, bake, or use an air fryer for a lighter twist.

Suitable For

This recipe was made with keto eaters in mind, but it fits a variety of lifestyles and occasions. It’s great for:

• Weeknight dinners when you need something fast and comforting.

• Keto meal prep—these tenders reheat beautifully.

• Game days or casual parties (just add toothpicks and serve with dip).

• Anyone avoiding gluten or processed breadcrumbs.

Ingredients for Hot Honey Keto Chicken Tenders

Core Ingredients

Here’s what you’ll need to bring these chicken tenders to life:

• Chicken tenders – Or chicken breasts cut into strips. Keep them uniform in size for even cooking.

• Almond flour – This forms the base of your crispy coating. It’s low in carbs and naturally gluten-free.

• Grated Parmesan cheese – Adds crunch, flavor, and helps the coating crisp up nicely.

• Eggs and heavy cream – The “glue” for your coating. The cream adds richness to the egg wash.

• Spices – Smoked paprika, garlic powder, onion powder, salt, black pepper, and a touch of cayenne for heat.

• Olive or avocado oil – For frying. Choose a high-smoke point oil if pan-frying.

• Butter, sugar-free honey substitute, hot sauce – These three make up the dreamy hot honey glaze.

Substitutions and Tips

One of the best parts about this recipe is how flexible it is. Here are some smart swaps and tips:

• Can’t find almond flour? Try coconut flour, but reduce the amount—it absorbs more moisture.

• No Parmesan? Crushed pork rinds make an excellent high-protein, extra-crispy alternative.

• Dairy-free option? Skip the Parmesan or use a dairy-free version; swap cream for unsweetened almond milk.

• Spice too strong? Dial down the cayenne or use a milder hot sauce.

• No sugar-free honey on hand? Look for brands like ChocZero or Nature’s Hollow. If you’re not strictly keto, a small amount of regular honey can work.

Best Chicken for Hot Honey Keto Chicken Tenders

The key to perfect tenders starts with the chicken itself.

• Chicken tenders are the ideal choice—they’re already portioned, cook quickly, and stay juicy.

• If using chicken breast, slice it into evenly sized strips so they cook at the same rate.

• Want ultra-tender meat? Try soaking your tenders in buttermilk (or a dairy-free keto version) for 30 minutes before breading. It adds flavor and helps the coating stick even better.

Always pat your chicken dry before breading. It might seem like a small step, but it helps the coating stay on during cooking—and crisp up beautifully.

Kitchen Tools You’ll Need

You don’t need any fancy equipment to make this recipe, but having a few basic tools on hand makes the process smoother and more enjoyable.

Must-Have Tools

• Large skillet – For frying the tenders to golden perfection. Cast iron or nonstick both work.

• Mixing bowls – You’ll need at least two: one for the egg wash and one for the breading mix.

• Tongs – For dipping and flipping your tenders without getting your hands too messy.

• Whisk – To mix the egg and cream smoothly.

• Meat thermometer – Optional but highly recommended to make sure your chicken hits 165°F internally.

Nice-to-Have Tools

• Wire rack – Great for resting the tenders after cooking to keep them crispy all around.

• Air fryer – A healthier alternative to pan-frying, perfect for even crisping.

• Food processor – Handy if you’re using pork rinds for the coating and want to crush them quickly.

• Silicone brush – Makes it easy to brush the hot honey glaze evenly over each tender.

How to Make Hot Honey Keto Chicken Tenders

Making these Hot Honey Keto Chicken Tenders is easier than you might think. The process is simple and satisfying, with that golden reward waiting at the end. You’ll get perfectly seasoned, crispy tenders coated in a sweet and spicy glaze that makes every bite unforgettable.

Let’s walk through it step-by-step—no stress, no complicated tricks, just real, delicious food made at home.

Step 1: Prepare the Chicken

Start by patting your chicken tenders dry with paper towels. This small step is essential—it helps the coating stick and ensures the tenders get beautifully crisp.

If you’re using chicken breasts, slice them into even strips. You want uniform pieces so they cook at the same rate. This also helps them look great on the plate.

Step 2: Set Up Your Breading Stations

You’ll need two bowls:

• In the first bowl, whisk together the eggs and heavy cream. This rich egg wash helps the breading stick and gives the coating a lovely texture.

• In the second bowl, combine almond flour, grated Parmesan, smoked paprika, garlic powder, onion powder, cayenne (if using), salt, and pepper. Give it a good mix to distribute the spices evenly.

This double-dip system—wet then dry—gives you that classic crispy coating, without the carbs.

Step 3: Bread the Chicken

Now the fun part—dredging.

Dip each piece of chicken into the egg wash, letting the excess drip off, then press it firmly into the almond flour mixture. Make sure each piece is fully coated, pressing the mix on with your fingers if needed. The more thorough you are here, the crispier your tenders will be.

If you want an extra crunchy bite, you can double dip: back into the egg, then another round in the dry coating.

Step 4: Cook the Tenders

Heat olive oil or avocado oil in a large skillet over medium heat. You’re aiming for a gentle sizzle—not smoke—so keep the heat controlled.

Once the oil is hot, place the tenders in the skillet, working in batches if needed to avoid overcrowding. Cook for about 3 to 4 minutes per side, until they’re golden brown and the internal temperature reaches 165°F.

Use tongs to turn them carefully, and let them rest on a plate lined with paper towels to absorb any excess oil.

Air fryer option: If you’d prefer to skip the skillet, pop the tenders in an air fryer at 400°F for about 10–12 minutes, flipping halfway. They’ll turn out crispy and light, with no need for extra oil.

Step 5: Make the Hot Honey Sauce

While the tenders are resting, it’s time to make that glorious glaze.

In a small saucepan, melt the butter over low heat. Stir in the sugar-free honey and hot sauce. Whisk gently until everything is combined and slightly thickened. This should only take a few minutes, and it smells amazing—sweet, buttery, and just a little fiery.

Want it spicier? Add an extra splash of hot sauce or a pinch of cayenne. Milder? Use less hot sauce or a sweeter honey substitute.

Step 6: Finish and Serve

You’ve got two options here, and they’re both delicious:

• Drizzle the hot honey sauce over the tenders right before serving.

• Or toss them in a bowl to coat each piece evenly in that sticky glaze.

Either way, they’ll be sweet, spicy, and perfectly crispy.

Garnish with a little chopped parsley if you like, and don’t forget to serve them hot with a keto-friendly ranch or blue cheese dip on the side.

Tips for Success

A few simple tips can make the difference between good and unforgettable:

• Don’t skip drying the chicken. This helps the breading stick better and prevents sogginess.

• Let the coated tenders sit for a few minutes before cooking. It helps the coating adhere and crisp up more evenly.

• Use a thermometer. It ensures perfectly cooked chicken every time—165°F is your magic number.

• Avoid overcrowding your skillet or air fryer. Cook in batches for the best crisp.

• Reheat in the air fryer or oven. Microwaving will soften the coating.

How to Store Hot Honey Keto Chicken Tenders

These tenders are just as great the next day—and they reheat beautifully with the right method.

At Room Temperature

Once cooked, don’t leave them out longer than two hours. After that, it’s time to refrigerate.

In the Refrigerator

Place leftovers in an airtight container and store in the fridge for up to 3 days. To reheat, pop them in a 350°F oven or air fryer for about 5–7 minutes to bring back the crisp.

Freezing Tips

To freeze, let the cooked (but unglazed) tenders cool completely. Place them in a single layer on a baking sheet to freeze individually, then transfer to a zip-top bag.

Reheat directly from frozen in the oven or air fryer—no need to thaw. Just wait until they’re hot and crispy before adding the hot honey sauce.

Frequently Asked Questions (FAQs)

Can I bake these instead of frying?

Absolutely. Bake at 425°F for 20–25 minutes, flipping halfway. For extra crispiness, place them on a wire rack set over a baking sheet and spray lightly with oil before baking.

Is hot honey keto-friendly?

Traditional hot honey isn’t, but sugar-free honey alternatives (like ChocZero or Nature’s Hollow) make it totally keto-compatible. Combined with a no-sugar-added hot sauce, you get all the flavor without the carbs.

Can I make this recipe dairy-free?

You can. Use dairy-free Parmesan or nutritional yeast in the coating, and replace heavy cream with unsweetened almond or coconut milk. The texture and flavor will still be fantastic.

What hot sauce should I use?

Frank’s RedHot is a classic, but you can use whatever you love. Cholula, Tabasco, or even a smoky chipotle sauce can add your own signature twist.

Related Recipes

If you loved these Hot Honey Keto Chicken Tenders, you might enjoy these other low-carb and keto-friendly dishes:

• Keto Parmesan Crusted Chicken – Crispy, cheesy, and perfect for dinner.

• Buffalo Cauliflower Bites – A spicy and satisfying vegetarian alternative.

• Spicy Garlic Chicken Wings – Great for game day or any gathering.

• Low Carb BBQ Pulled Chicken – Sweet, smoky, and keto-approved.

• Bacon Wrapped Chicken Tenders – Because bacon makes everything better.

Conclusion

These Hot Honey Keto Chicken Tenders are proof that comfort food doesn’t have to come with a carb crash. They’re crispy, juicy, spicy-sweet, and completely satisfying—without a single breadcrumb in sight.

Print