AIR-FRIED CRISPY CHICKEN TENDERS

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.