AIR-FRIED CRISPY CHICKEN TENDERS
Air-Fried Crispy Chicken Tenders are the perfect combination of crunchy, flavourful coating and juicy, tender meat made with whole wheat breadcrumbs, Parmesan cheese, garlic powder, chicken breast and a blend of paprika. These chicken tenders deliver all the crispiness of deep-fried tenders without the excess oil. Using the air fryer allows you to enjoy a healthier alternative that’s high in protein and low in fat while keeping the texture perfectly golden and crispy. This dish is perfect for a quick and easy weeknight dinner, a protein-packed snack, or even a kid-friendly meal. These crispy tenders are served with a side of dipping sauce, fresh veggies or a light salad for a well-rounded and satisfying meal. These air-fried chicken tenders are sure to be a favourite, whether you’re looking for a guilt-free comfort food option or a family-friendly recipe.
RECIPE CATEGORY
Lunch, Dinner, Snack, Entrée
SERVING SIZE
1 serving
CUISINE
American
PREPARATION/TECHNIQUES
Air Fry, Roast
OCCASION/HOLIDAY
Weeknight Meal, Family Dinner, Game Day, Super Bowl, Kid-Friendly Meal
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Protein, Low Fat, Quick & Easy, Kid-Friendly, Gluten-Free Option, Healthy
DISH TYPE
Chicken, Appetiser
INGREDIENTS
There are the following ingredients for Air-Fried Crispy Chicken Tenders:
- 1 small chicken breast, cut into strips
- 1 tbsp whole wheat breadcrumbs
- 1 tbsp grated Parmesan cheese
- ½ tsp paprika
- ½ tsp garlic powder
- ½ tsp olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 210 kcal
- Carbohydrates: 8g
- Protein: 32g
- Fats: 6g
- Saturated Fat: 1.5g
- Cholesterol: 70mg
- Sodium: 320mg
- Fibre: 1g
- Sugar: 0g
PREPARATION
These steps are followed for the preparation of Air-Fried Crispy Chicken Tenders:
- Preheat the Air Fryer: Set the air fryer to 200°C (400°F) and lightly grease the basket with cooking spray to prevent sticking.
- Prepare the Breading: In a small bowl, mix whole wheat breadcrumbs, grated Parmesan cheese, paprika and garlic powder until well combined.
- Coat the Chicken: Lightly coat the chicken strips with olive oil, then dredge each piece in the breadcrumb mixture, pressing gently to ensure an even coating.
- Arrange in the Air Fryer: Place the coated chicken tenders in a single layer in the air fryer basket, ensuring they do not overlap to allow even cooking.
- Cook Until Crispy: Air fry for 10-12 minutes, flipping halfway through, until the tenders are golden brown and cooked through.
- Serve and Enjoy: Let the tenders rest for a couple of minutes before serving. Pair with your favourite dipping sauce and side dishes.
PREP TIME
5 minutes
COOKING TIME
12 minutes
TIPS
Here are some essential tips for the preparation of Air-Fried Crispy Chicken Tenders:
- Avoid Overcrowding: Arrange tenders in a single layer in the air fryer for the best crispiness. Cook in batches if necessary.
- Preheat for Best Results: Preheating the air fryer ensures the tenders start crisping up immediately.
- Double-Coat for Extra Crunch: For a crispier texture, dip the tenders in an egg wash before breading.
- Use a Meat Thermometer: Ensure the chicken reaches an internal temperature of 75°C (165°F) for safe consumption.
- Pair with Healthy Sides: Served with roasted vegetables, a light salad or whole-grain rice for a balanced meal.
VARIATIONS
- Gluten-Free Version: Replace whole wheat breadcrumbs with gluten-free panko for a crispy, gluten-free option.
- Spicy Chicken Tenders: Add ¼ tsp cayenne pepper or a dash of hot sauce to the breadcrumb mixture for an extra kick.
- Cheesy Twist: Mix shredded mozzarella into the breadcrumb mixture for a cheesy, melty centre.
- Lemon Herb Tenders: Add fresh lemon zest and chopped parsley for a fresh, zesty flavour.
- Low-Carb Alternative: Swap breadcrumbs with crushed almonds or coconut flour for a keto-friendly version.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the air fryer at 180°C (350°F) for 5 minutes to restore crispiness.
- Freezing: Freeze uncooked breaded tenders in a single layer. When ready to cook, air fry straight from frozen, adding 3-4 minutes to the cooking time.
- Meal Prep Friendly: Bread the chicken in advance and refrigerate until ready to cook for a quick meal option.