Air fryer chicken tenders are popular among people who want to eat healthier. Air fryer chicken tenders are not only a healthier alternative but also offer a burst of so much flavor in such an easy-to-follow recipe.
These tender pieces of boneless skinless chicken breasts or chicken tenders can be coated with panko breadcrumbs after a dip in egg wash, offering a delightful crunch with each bite. To enhance the taste, incorporate seasonings like hot sauce or soy sauce into the coating. When cooking air fryer chicken tenders, remember to flip halfway through the cooking time to ensure even crispiness. The same goes for other air fryer recipes involving chicken.
Chicken tenders are the perfect meal for a busy weeknight; this large dish is also a good lunch or dinner meal for you and your family. Everyone will love it. Air fryer chicken tenders are easy to make and require minimal ingredients. You can eat them without worrying much about the cleanup and the unhealthy saturated fat. If you don’t have much free time, there are many air fryer recipes you can make at home that only take a few minutes to prep and cook!
This version of this air fryer chicken tenders recipe is not just an easy recipe to whip up but also dairy-free. Those looking to store their own meat for later can keep them in a freezer-safe container. While cooking tenders in the air fryer, setting up a breading station can streamline the process, and using a wire rack can help drain any excess oil.
For added spice, try Frank’s Red Hot sauce. Remember, favorite recipes can be tweaked to suit individual tastes. Always check the doneness of your chicken with an instant-read thermometer to ensure it’s cooked safely and perfectly. Read this article for more air fryer recipes, particularly more chicken recipes!
What Are Chicken Tenders?
Many portions of the chicken are referred to as tenders or raw chicken tenderloins. They are the small strips of meat that are tenuously clinging to the underside of each chicken breast and are, therefore, sometimes referred to as “hanging tenderloins.” Every chicken has a total of two tenderloins since chicken breasts have two chicken strips of meat attached to it.
When you’re looking for a delicious and easy recipe, tenderloins and thighs are a great option. And for those with dietary restrictions, it’s good to know that many recipes can be adapted to be dairy-free. The tenders, which are around 1.5 inches broad and 5 inches long, can be removed with just your hands by gently pulling them off. This section of the chicken is located in a manner analogous to that of beef and pork tenderloins. You can easily create your own tenderloins right at home.
When correctly prepared, tenderloins are a type of white meat that, while smaller than chicken thighs, has an identical flavor to breast flesh and retains its tenderness and moisture. They’re an excellent choice for main dishes like stir-fries and skewers, where the chicken meat has to be sliced into smaller pieces.
To ensure you make the best out of your chicken tenderloins, consider these recipe tips and understand the health benefits, especially the balance of polyunsaturated fat and monounsaturated fat. Chicken breasts and chicken thighs are also great options for air fryer recipes.
Air Fryer Chicken Tenders Benefits
One serving of tenderloins has 499 calories and 31.7 grams of carbohydrates. Depending on the kind you consume, the breading may also add a trace amount of sugar in addition to the 2.2 grams of fiber. Fried chicken tenderloins’ glycemic index may also change depending on how they’re cooked.
However, it’s probably low because protein and fat are the main components of the food. Approximately 5 grams of glycemic load is associated with a 4-piece serving of air fryer chicken tenders. When determining a food’s impact on blood sugar, glycemic load considers how much of it is eaten. Normal deep-fried chicken tender is high in fat due to cooking oil, but this option is a low-fat dish.
According to USDA statistics, one serving of air fryer chicken tenders contains almost 26 grams of fat. The breakdown of those fat grams is as follows: 4.6% saturated, 9.2% monounsaturated, and 10.4% polyunsaturated. Once more, the precise figures can change from one brand to another. One nutrition serving of chicken tenders has 35.4 grams of protein, which is great for developing muscle.
In contrast to the recommended 20–25 grams of protein in each meal for young adults, this amount of protein would be excessive for a single dinner. Fun fact: You can get more than 40% of your daily intake of niacin, selenium, vitamin, phosphorus, and B6 just from eating what we have mentioned above!
How To Prepare
Are you looking for an air fryer chicken tenders recipe for supper that is low in carbohydrates but that the whole family will enjoy? Try making chicken tenderloins with no breading in an air fryer! They have a great outside layer that is crisp on the exterior and juicy on meat on the inside, and they are simply delicious overall.
Cooking gluten-free tenders in the air fryer gives them a beautiful crispy outside while maintaining their wonderfully juicy interior. In addition, this recipe has no large eggs (what more, two eggs?), bread crumbs, or flour, so there will be no messes. The preparation of this crispy, gluten-free dinner couldn’t be any simpler. The instructions are very easy to follow!
You may still opt for a batter or a mixture of bread crumbs if you like. You can add different spices or an extra ingredient or two to your breadcrumb mixture, like chili powder, garlic powder, black pepper, etc. And if you’ve been searching for a keto-friendly recipe or new recipes, you’ve come to the right place because this great recipe is ideal for low-carb eating.
These come out on top when compared to other methods of preparing chicken, such as grilling, blackening, or baking, all of which have the potential to produce chicken tenders dry. Another great thing about making tenders in the air fryer is that it requires less olive oil, significantly less than deep frying. This air fryer chicken tenders recipe is so much healthier than fried versions (from deep frying), which means less trans fat.
Ingredients
- 1 ½ tablespoons olive oil
- olive oil spray
- 1 pound chicken tenders
- 1 tablespoon smoked paprika
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 teaspoon kosher salt
- ½ teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon dried basil
- ½ – 1 teaspoon cayenne pepper
- 1 teaspoon ground black pepper
- lemon wedges (optional)
How To Cook Chicken Tenders In An Air Fryer
- To make chicken tenderloins or fried chicken thighs, set the oven to 400 degrees F. Do not apply cooking spray, avocado oil, or olive oil spray to the air fryer basket.
- Using paper towels, thoroughly dry the raw chicken tenderloins and cut them thoroughly in a cutting board before placing them in a large mixing basin or bowl. Drizzle with olive oil spray, and then toss to coat everything evenly.
- Combine the chicken tenders ingredients (salt, paprika, garlic powder, onion powder, etc.) in a small bowl.
- After thoroughly combining the ingredients in a small bowl or a second shallow bowl, sprinkle them uniformly over the tenderloins.
- Fry the tenderloins in a single layer in an oven for a prep time of ten to twelve minutes, turning them once halfway through the cooking period until they are golden brown on the outside and cooked all the way through.
- If preferred, serve and dip chicken in your favorite dipping sauce alongside each portion. You can also add a side of salad or fried sweet potatoes. These tenders make great appetizers!
Pesto Dipping Sauce
- 2 cups basil leaves
- 1 cup grated Parmesan cheese
- 4 cloves of garlic
- 1/2 cup olive oil
- salt and pepper to taste
To make the pesto sauce, put the basil, parmesan, and garlic in the food processor. Pulse until all the ingredients are properly combined. Add the olive oil and blend the ingredients. Serve this with your favorite healthy and crispy chicken tenders.
Leftover Air Fryer Chicken Tenders
Any leftover homemade chicken tenders can be kept in the refrigerator for up to three days if they are sealed in an airtight container. The airtight container prevents bacteria from coming in and moisture from going out. Before serving, reheat them in an air fryer set to 350 degrees Fahrenheit for a few minutes.
The super crispy chicken that has been left over can be used to make a delicious sandwich, or it can be sliced up and served as a topping for a salad. You can freeze them at home. After they have been cooked, allow them to cool down, and then place them in a ziplock bag or an airtight container before freezing them. You can freeze them for up to one month.
Reheat them in an air fryer set to 380 degrees Fahrenheit for a few minutes or until they reach the desired temperature. What are your favorite air fryer chicken tender recipes? How about your favorite sauce? Let us know, become a recipe developer! Get more fryer chicken tender recipes and air fryer recipes from Family Hype!
Frequently Asked Questions (FAQs)
If you are craving for them, these are the simple steps to follow:
- Place your frozen chicken tenders in the air fryer basket. Spread the thin strips evenly before you air fry them. You do not need to apply olive oil or cooking spray.
- Air fry the frozen chicken tenderloins at 400 degrees F for 10 minutes. Flip the chicken tenders and continue cooking for 2 minutes more or until crispy and golden brown.
Do You Flip Chicken In An Air Fryer Or Instant Pot?
Yes. Even if it is top-notch, flipping the chicken halfway through cooking in the air fryer is needed. It can make the underside more well done. If you are cooking chicken tenderloins or even chicken nuggets, flipping makes them crispy, too.
Can You Put Aluminum Foil?
How To Reheat Air Fryer Fried Chicken Thighs?
Are Gluten-Free Air Fried Chicken Tenders Unhealthy?
Last Updated on April 14, 2023 by Jeanne Meets
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