These healthy air fryer chicken tenders are ready in under 15 minutes, no breading required. Coat them with your choice of BBQ or buffalo sauce for a quick and delicious weeknight dinner that’s juicy, flavorful, keto-friendly, and gluten-free!
INGREDIENTS
- 1.5 lbs chicken tenders (8–10 pieces) or 3 boneless, skinless chicken breasts, cut into tenders
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt
- ½ tsp black pepper
INSTRUCTIONS
- Preheat your air fryer to 380°F.
- Trim excess fat and tendons from the chicken tenders. If using chicken breasts, cut them into 1-inch thick strips.
- Place the chicken in a large mixing bowl. Add olive oil and all seasonings, tossing to coat evenly.
- Arrange the seasoned chicken tenders in the preheated air fryer basket. Lightly spray them with olive oil or avocado oil spray.
- Air fry at 380°F for 8–11 minutes, flipping halfway through. The chicken should be golden with crispy edges and have an internal temperature of 165°F.
- Serve immediately with your favorite dipping sauce, a squeeze of lemon, and a sprinkle of fresh parsley. Enjoy!
Optional Sauces: Heat ½ cup of BBQ, buffalo, or honey sriracha sauce in a microwave-safe bowl for 20–40 seconds. Once the chicken is cooked, toss it in the sauce for extra flavor.
NOTES
- Chicken Choice: You can use pre-cut chicken tenderloins or cut up chicken breasts—both work wonderfully.
- Sauce Variety: You can switch up the sauces for variety. Try BBQ, buffalo, teriyaki, garlic ginger, or honey sriracha.
- Oven Baking: If you prefer, you can bake these tenders in the oven. Preheat to 425°F, line a rimmed baking sheet with parchment paper, and bake the tenders for 10–14 minutes, until the edges are crispy and the chicken reaches 165°F.
- Make-Ahead: These tenders are great for meal prep. Let them cool to room temperature, then store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or air fryer at 250°F for 5–10 minutes.
- Storage: Keep leftovers in an airtight container in the fridge for 4–5 days.
- Reheating: Reheat in the microwave for 30–60 seconds or in the air fryer at 250°F for 5–7 minutes, until warm.
NUTRITION
- Calories: 231
- Carbohydrates: 1g
- Protein: 36g
- Fat: 8g
- Saturated Fat: 1g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 4g
- Trans Fat: 0.02g
- Cholesterol: 109mg
- Sodium: 780mg
- Potassium: 658mg
- Fiber: 0.4g
- Sugar: 0.1g
- Vitamin A: 299IU
- Vitamin C: 2mg
- Calcium: 14mg
- Iron: 1mg
