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AIR FRYER CHICKEN TENDERS (NO BREADING)

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

RECIPE: BACON-BROWN SUGAR PORK TENDERLOIN

Pork tenderloin is a staple in our house, loved for its delicious flavor and how simple it is to prepare. We often marinate it in a sweet and savory teriyaki sauce or pair it with a generous helping of Spanish-style romesco. Lately, though, our top choice has been wrapping it in bacon. As my neighbor likes to say, “You can never go wrong with pork on pork,” and I couldn’t agree more!

INGREDIENTS

  • 1 pork tenderloin (about 1 1/2 pounds)
  • 3 tablespoons packed brown sugar
  • 2 teaspoons kosher salt
  • 1/2 teaspoon smoked or regular paprika
  • 1/4 teaspoon cayenne pepper
  • 4 to 6 slices bacon
  • 1 tablespoon canola oil (or another neutral high-heat oil)
  • 1/4 cup Major Grey’s Chutney (see notes)
  • 2 tablespoons whole-grain or Dijon mustard

INSTRUCTIONS

  • Prepare the Oven and Tenderloin: Preheat the oven to 350°F and position a rack in the middle. Using a sharp knife, trim the silverskin (the silver-white connective tissue) from the pork tenderloin. Pat it dry with paper towels and set aside.
  • Season the Tenderloin: In a small bowl, mix together the brown sugar, salt, paprika, and cayenne. Rub the entire mixture evenly over the pork tenderloin. Wrap the tenderloin with the bacon slices, securing them on the sides with toothpicks.
  • Sear the Tenderloin: Heat the oil in a large, oven-safe skillet (such as cast iron) over medium-high heat until shimmering. Place the bacon-wrapped tenderloin in the skillet and sear undisturbed for 6 to 8 minutes, or until a deep caramelized crust forms. Flip the tenderloin and sear the other side.
  • Glaze and Bake: In a small bowl, combine the chutney and mustard. Brush the mixture generously over the top of the tenderloin. Transfer the skillet to the oven and bake until the internal temperature reaches 140°F, about 10 to 14 minutes.
  • Rest and Slice: Remove the skillet from the oven, tent the tenderloin loosely with aluminum foil, and let it rest for 10 to 15 minutes. This allows the tenderloin to finish cooking and the juices to redistribute.
  • Serve: Remove the toothpicks and slice the tenderloin crosswise into 1/4- to 1/2-inch thick pieces. Serve with any remaining chutney on the side.

RECIPE NOTES

  • Chutney Substitutions: Major Grey’s Chutney is widely available at most grocery stores or online. You can also substitute it with your favorite chutney or a sweet jam.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.