Crispy, Healthy Air Fryer Chicken Tenders

Introduction

Air fryer chicken tenders are a modern twist on a beloved classic, combining the delightful crunch of fried chicken with the health benefits and convenience of air frying. Perfect for a quick weeknight dinner, a party appetizer, or a satisfying snack, these chicken tenders are sure to become a family favorite. In this guide, we’ll cover everything you need to know to make the most delicious and crispy air fryer chicken tenders, from essential ingredients and step-by-step directions to side dish ideas and nutritional facts.

Key Takeaways

• Healthier Cooking: Air frying uses significantly less oil than traditional frying methods, making it a healthier option.
• Quick and Convenient: Air fryers cook food faster and with less mess.
• Versatile: These chicken tenders can be adapted to suit various tastes and dietary needs.

Photo bySam Miller

Ingredients

Essential Ingredients

• 2 pounds chicken tenders
• 2 cups Panko bread crumbs
• 2 large eggs
• ¼ cup buttermilk
• ½ cup all-purpose flour (or whole wheat flour)
• 2 teaspoons paprika
• 1 ½ teaspoons garlic powder
• 1 teaspoon salt
• ⅛ teaspoon black pepper

Ingredient Substitutions

• Whole wheat flour for a healthier alternative.
• Plant-based milk (e.g., almond or oat milk) with a little vinegar for a dairy-free option.
• Gluten-free Panko and flour for those with gluten sensitivities.

Directions

Preparation

1. Set Up Breading Stations: Prepare three shallow dishes:
2. • Dish 1: Fill with flour.
   • Dish 2: Whisk together eggs, buttermilk, paprika, garlic powder, salt, and black pepper until smooth.
   • Dish 3: Fill with Panko bread crumbs.
3. Preheat the Air Fryer: Preheat your air fryer to 400°F (200°C) for about 5 minutes.

Breading and Cooking

1. Pat the Chicken Dry: Use paper towels to remove excess moisture from the chicken tenders.
2. Flour Coating: Dredge each tender in flour, shaking off excess.
3. Egg Mixture: Dip the floured tenders into the egg mixture, ensuring they are fully coated.
4. Panko Coating: Coat the tenders with Panko bread crumbs, pressing gently to ensure an even coating.
5. Arrange in Air Fryer: Place the tenders in a single layer in the air fryer basket, avoiding overcrowding.
6. Cook: Air fry for 6 minutes, then flip each tender and cook for an additional 5-7 minutes, or until the internal temperature reaches 165°F (74°C) and the tenders are golden brown.

Photo bySam Miller

Side Dish Ideas

• Fresh Salads: A crisp garden salad or coleslaw pairs perfectly with chicken tenders.
• Roasted Vegetables: Brussels sprouts, carrots, or asparagus are excellent choices.
• Classic Sides: French fries, sweet potato fries, or mashed potatoes are always a hit.
• Dipping Sauces: Ranch, honey mustard, barbecue sauce, or buffalo sauce add an extra layer of flavor.

Nutritional Facts (per serving)

• Calories: 310
• Protein: 27g
• Carbohydrates: 28g
• Fat: 9g
• Fiber: 2g
• Sugar: 1g

Prep and Cook Time

• Prep Time: 15 minutes
• Cook Time: 12-14 minutes
• Total Time: 30 minutes

Photo bySam Miller

Conclusion

Air fryer chicken tenders are a delicious, healthier alternative to traditional fried chicken. With their crispy exterior and juicy interior, these tenders are sure to become a staple in your household. Easy to prepare and versatile enough to suit a variety of tastes and dietary needs, they’re perfect for any meal occasion. Try this recipe today and enjoy the perfect balance of flavor, texture, and convenience.