15-Minute Keto Chicken Strips: Crispy Low-Carb Recipe

15 Minute Keto Chicken Strips

Learn how to make quick, crispy keto chicken strips in just 15 minutes. This low-carb, gluten-free recipe uses coconut flour and crushed pork rinds for a crunchy coating and cooks perfectly in an air fryer. Ideal for weeknight dinners, meal prep, or a protein-packed snack.

Course: Main Course

Prep Time:
5

Cook Time:
10

Servings:
16 strips

Calories:
237kcal

Ingredients

2 lbs boneless chicken breasts
14 grams (2 TBS) coconut flour
50 grams (1 1/2 cups) crushed pork rinds
45 grams (1/2 cup) freshly grated parmesan cheese
1 TBS paprika
1 TBS dry Italian seasoning
1 tsp garlic powder
1 tsp onion powder
115 grams (1/2 cup) mayonnaise

Instructions

Preheat your air fryer to 390°F (about 200°C). If using a conventional oven instead, preheat to 425°F and prepare a baking sheet with a rack. Place the chicken breasts between pieces of plastic wrap or in a resealable bag and pound gently with a meat mallet until they are an even thickness—this helps the strips cook uniformly. Season both sides lightly with salt and pepper. Slice each breast into strips to yield approximately 16 strips total.
Prepare the dry coating: place the pork rinds in a food processor and pulse until broken down into coarse crumbs. Add the grated Parmesan, paprika, Italian seasoning, garlic powder, and onion powder. Pulse briefly until the mixture resembles coarse breadcrumbs. Transfer some of the dry mixture to a wide, shallow bowl—just enough to cover the bottom of the bowl. Place the mayonnaise in a separate wide bowl for the wet coating.
Coat the chicken: working one strip at a time, dip the chicken into the mayonnaise, turning to coat with a thin, even layer. Lift the strip and, if there is excess mayo, use a butter knife or the edge of the bowl to remove the excess so the coating adheres but is not clumpy. Press the mayo-coated strip into the pork rind mixture and turn to coat fully. Use your fingers to press the dry mix into the chicken so the crust sticks well. Repeat with all strips.
Air fry the strips: lightly grease the air fryer basket with cooking spray or a little oil. Arrange the coated strips in a single layer without overlapping—cook in batches if needed. Lightly mist the tops of the strips with cooking oil to encourage browning. Air fry at 390°F for 5–7 minutes, then open the basket and flip each strip. Mist again with a small amount of oil and air fry for another 5–6 minutes, or until the coating is golden and the chicken reaches an internal temperature of at least 160°F (71°C). For oven cooking, bake for 10–12 minutes per side or until golden and cooked through.
Rest and serve: once cooked, open the air fryer drawer and allow the strips to rest in the basket for 2–3 minutes—this helps the crust set. Serve warm with your favorite low-carb dipping sauce or a simple side salad. These strips are great for meal prep and reheat well in the air fryer to restore crispness.

Nutrition

Serving: 3strips |
Calories: 237kcal |
Carbohydrates: 5g |
Protein: 19g |
Fat: 15g

Tips: For extra crunch, double-coat the strips by repeating the mayo and dry coating process. To keep the recipe nut-free and gluten-free, use coconut flour and pork rind crumbs as shown. Store leftovers in the refrigerator for up to 3 days and reheat in an air fryer for best texture. Serve with a low-carb dip or a crisp green salad for a complete meal.