If you love crispy, golden chicken tenders but want a healthier option, this air fryer recipe is perfect for you! These Healthy Air Fryer Chicken Tenders are crunchy on the outside, juicy on the inside, and completely guilt-free. Using an air fryer allows you to enjoy all the crunch of traditional fried chicken with minimal oil and fewer calories. Plus, they’re easy to make and ready in under 30 minutes!
Why You’ll Love This Recipe
- Crispy without deep frying – Achieve a delicious crunch with just a fraction of the oil.
- Quick and easy – Ready in under 30 minutes with simple ingredients.
- Healthy alternative – A low-fat, high-protein meal perfect for any diet.
- Kid-friendly – A great homemade option for picky eaters.
Healthy Air Fryer Chicken Tenders (Crispy & Guilt-Free)
Ingredients
For the Chicken:
- 1 lb 450g chicken tenders or boneless, skinless chicken breasts cut into strips
- 1 cup whole wheat breadcrumbs or panko for extra crispiness
- 1/2 cup almond flour or regular flour for dredging
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning optional for added flavor
- 1/2 cup low-fat buttermilk or Greek yogurt thinned with milk
- 1 large egg beaten
- Olive oil or avocado oil spray
Instructions
Step 1: Preheat the Air Fryer
- Preheat your air fryer to 375°F (190°C) for about 5 minutes. This ensures even cooking and maximum crispiness.
Step 2: Prepare the Breading Station
- In one bowl, mix breadcrumbs, garlic powder, paprika, onion powder, salt, black pepper, and Italian seasoning.
- In a second bowl, add almond flour.
- In a third bowl, whisk together buttermilk and beaten egg.
Step 3: Coat the Chicken
- Dredge each chicken tender in the almond flour, ensuring a light coating.
- Dip it into the buttermilk and egg mixture.
- Coat with the breadcrumb mixture, pressing gently to adhere.
- Repeat for all tenders.
Step 4: Air Fry to Perfection
- Lightly spray the air fryer basket with olive or avocado oil.
- Arrange the chicken tenders in a single layer, leaving space between them.
- Spray the tops lightly with oil.
- Air fry at 375°F (190°C) for 10-12 minutes, flipping halfway through, until golden brown and crispy.
- Check for doneness with a meat thermometer – internal temperature should be 165°F (74°C).
Step 5: Serve and Enjoy!
- Let the tenders rest for a couple of minutes before serving. Enjoy with your favorite healthy dipping sauce like Greek yogurt ranch, honey mustard, or homemade barbecue sauce.
Notes
Healthy Side Dish Ideas
Pair these air fryer chicken tenders with nutritious sides for a well-rounded meal:
- Air fryer sweet potato fries
- Quinoa salad with fresh veggies
- Steamed or roasted broccoli
- Avocado and cherry tomato salad
Frequently Asked Questions
Can I Make These Chicken Tenders Gluten-Free?
Yes! Simply replace the breadcrumbs with gluten-free panko and use almond flour instead of regular flour.
Can I Use Frozen Chicken Tenders?
You can, but they will take a few extra minutes to cook. It’s best to thaw them first for even breading and crispiness.
How Do I Store and Reheat Leftovers?
- Store in an airtight container in the fridge for up to 3 days.
- Reheat in the air fryer at 350°F (175°C) for 3-4 minutes to restore crispiness.
Final Thoughts
These Healthy Air Fryer Chicken Tenders are a game-changer! They’re crispy, flavorful, and packed with protein, making them a fantastic option for a quick lunch, dinner, or even a snack. Whether you’re meal prepping, feeding your family, or just craving a guilt-free crunchy treat, this recipe is a must-try!
Try them out and let us know how they turn out in the comments below. Happy cooking!