How to Make Healthier Chicken Tenders in the Air Fryer
Chicken tenders are a classic comfort food, perfect as a game day appetizer or a quick and easy family dinner. But what if you could get that crispy, breaded, deep-fried flavor without the excess calories and saturated fat? You can be crunching on healthy chicken tenders in 15 minutes with this easy air fryer recipe!
It’s got that perfect crunch due to the air frying technique, which uses fast-moving hot air to “fry” your food instead of dunking it in oil. If you haven’t flirted with air frying in the past, this recipe is sure to make you fall in love!
Healthy Chicken Tenders Ingredients
- 16 oz. raw chicken breast, boneless, skinless
- 1 large egg
- 2 Tbsp. yellow mustard
- ¾ cup fine almond flour
- 1 tsp. ground black pepper
- 1 tsp. ground paprika
Yep, only six ingredients! These chicken tenders are made with almond flour, which is higher in protein and lower in carbs than white flour. It’s a must-have staple when you want to make healthier versions of fried foods.
And by air frying instead of oil frying, you’re getting a fraction of the calories compared to traditional chicken tenders. For example, these fast food tenders have 499 calories, 25.7 grams of fat, and 31.7 grams of carbohydrates per serving — but our air-fried tenders have 265 calories, 14 grams of fat (and only 1 gram of saturated fat!), and 6 grams of carbohydrates per serving.
As yummy as baked chicken breast can be — if you know how to cook it right! — sometimes you want to switch up your chicken options. This recipe couldn’t be simpler: Just pat your chicken dry, toss the ingredients in a bag to evenly coat, and throw them in the air fryer for 8 to 10 minutes, and you’ve got a chicken dinner that tastes like a takeout treat.
Air Fryer Chicken Strips
We're giving you a taste of the south with this delicious (but healthy!) air fryer chicken tender recipe.
Pat chicken breast dry with paper towels; cut into 2-inch strips. Set aside.
Add egg and mustard to a small mixing bowl; whisk to combine. Pour into a gallon-sized, resealable plastic bag; add chicken. Seal bag; toss chicken in bag to evenly coat.
Add almond flour, pepper, and paprika to bag; reseal. Massage chicken until evenly coated.
Arrange chicken tenders in air-fryer basket.
Bake at 400°F for 8 to 10 minutes, until golden brown, or a thermometer inserted in the center of one reads 165° F.
The Nutrition Facts box below provides estimated nutritional information for this recipe.
Photography by Anguel Dimov, AB Creative