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AIR-FRIED CRISPY CHICKEN TENDERS
15

AIR-FRIED CRISPY CHICKEN TENDERS

NUTRITION
HEALTHY RECIPES
Feb 06, 2025

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.

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