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Healthy Air Fryer Chicken Tenders (Crispy & Guilt-Free)

Kev
These crispy baked chicken tenders are coated in a flavorful blend of whole wheat breadcrumbs, almond flour, and spices like garlic powder, paprika, and Italian seasoning. Dipped in buttermilk and egg, the chicken strips are baked to golden perfection, offering a healthier take on a classic comfort food.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Cuisine American
Servings 4

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

Use panko breadcrumbs – They provide a crunchier texture than regular breadcrumbs.
Don't overcrowd the air fryer – Cook in batches if necessary to allow for proper air circulation.
Lightly spray with oil – This helps the coating crisp up without deep frying.
Flip halfway through cooking – Ensures even crispiness on both sides.