Are you looking for a delicious, guilt-free meal that’s quick to prepare and perfect for the whole family?
These healthy air fryer chicken tenders are exactly what you need! Juicy on the inside, crispy on the outside, and packed with flavor.
This recipe uses minimal oil, making it a lighter alternative to traditional fried chicken which make it a healthy meal.
Whether you’re hosting a casual dinner, preparing a wholesome lunch, or just need a quick snack, this recipe is a winner.
Why You’ll Love This Recipe
- Healthier Alternative: By using an air fryer, you get that signature crispy coating with just a fraction of the oil.
- Quick and Easy: Perfect for busy weeknights, these chicken tenders take only about 15 minutes to cook.
- Kid-Friendly: The golden crust and tender meat make them a hit with kids and adults alike.
- Customizable: Easily tweak the seasoning or breading to suit your preferences.
Crispy and Healthy Air Fryer Chicken Tender Recipe
Equipment
- Air fryer
- Shallow bowls for breading
- Large dish or cutting board
- Tongs
Ingredients
- 12 chicken tenders 1 1/4 lbs
- 2 large eggs beaten
- 1 teaspoon kosher salt
- Black pepper to taste
- 1/2 cup seasoned breadcrumbs
- 1/2 cup seasoned panko breadcrumbs
- Olive oil spray
- Lemon wedges for serving
Instructions
Step 1: Prepare the Chicken
- Season the chicken tenders with kosher salt and black pepper on both sides.
- Make sure you did it well as this simple step ensures every bite is flavorful.
Step 2: Set Up Your Breading Station
- In one shallow bowl, beat the eggs.
- In another shallow bowl, mix the seasoned breadcrumbs and panko breadcrumbs.
Step 3: Bread the Chicken
- Dip each chicken tender into the egg mixture, letting any excess drip off.
- Then coat it in the breadcrumb mixture, pressing gently to ensure an even coating. Shake off any excess.
- Place the tenders on a large dish or cutting board.
Step 4: Spray with Oil
- Lightly spray both sides of the breaded chicken with olive oil spray.
- Don't neglect this step as this helps achieve a golden, crispy crust.
Step 5: Cook in the Air Fryer
- Preheat your air fryer to 400°F. Arrange the chicken tenders in a single layer in the air fryer basket, leaving space between each piece.
- Cook in batches if necessary. Air fry for 5-6 minutes on each side or until the chicken is cooked through (internal temperature of 165°F) and the coating is crispy and golden.
Step 6: Serve and Enjoy
- Serve the chicken tenders hot with lemon wedges for a zesty finish.
- Pair them with your favorite dipping sauces for extra flavor.
Notes
Tips and Tricks for Perfect Chicken Tenders:
- Don’t Overcrowd the Basket: For even cooking and maximum crispiness, leave space between each tender in the air fryer.
- Preheat Your Air Fryer: This helps the tenders cook evenly and speeds up the cooking process.
- Use a Meat Thermometer: Ensure the internal temperature of the chicken reaches 165°F for safe consumption.
- Customize the Seasoning: Add garlic powder, paprika, or Italian herbs to the breadcrumb mixture for a flavor boost.
- Double-Coat for Extra Crunch: Dip the chicken in the egg and breadcrumbs twice for a thicker, crispier crust.
Storage and Reheating
- Storage: Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the air fryer at 350°F for 3-4 minutes to restore their crispy texture. Avoid microwaving, as it can make them soggy.
Recipe Variations
- Gluten-Free: Use gluten-free breadcrumbs and panko.
- Spicy: Add cayenne pepper or hot sauce to the egg mixture for a spicy kick.
- Parmesan Crust: Mix grated Parmesan cheese into the breadcrumb mixture for added flavor.
- Low-Carb: Swap the breadcrumbs for crushed pork rinds or almond flour.
Perfect Pairings
- Sides: Serve with a fresh garden salad, roasted vegetables, or sweet potato fries.
- Dipping Sauces: Ranch, honey mustard, barbecue sauce, or spicy mayo all pair beautifully.
- Beverages: A crisp lemonade or a light white wine complements the flavors perfectly.
FAQs
Can I use chicken breasts instead of tenders?
Yes! Cut the chicken breasts into strips for similar results. Just make sure the pieces are evenly sized for even cooking.
Do I need to flip the chicken in the air fryer?
Yes, flipping halfway through ensures both sides are evenly crispy.
Can I freeze cooked chicken tenders?
Absolutely. Let them cool completely, then store in an airtight container or freezer bag for up to 2 months. Reheat in the air fryer for best results.
What’s the difference between panko and regular breadcrumbs?
Panko breadcrumbs are lighter and crispier, giving the tenders a more textured coating. Regular breadcrumbs are finer and denser, which can create a more uniform crust.
Final Thoughts
This healthy air fryer chicken tender recipe is a must-try for anyone seeking a quick, flavorful, and wholesome meal.
It’s versatile, easy to make, and perfect for any occasion. So grab your air fryer and get ready to enjoy crispy, golden chicken tenders without the guilt!