0 from 3 votes
Air Fryer Chicken Tenders
These chicken tenders taste so good you'd swear they were deep-fried!
Prep Time
15 mins
Cook Time
15 mins
Total Time
27 mins
Servings: 6
Calories: 216 kcal
Course:
Brunch
Cuisine:
American
Ingredients
- 12 chicken tenders about 1 1/4 lbs
- 2 large eggs
- 1 teaspoon sea salt
- freshly ground black pepper to taste
- 1/2 cup whole wheat breadcrumbs
- 1/2 cup whole wheat Panko Breadcrumbs
- olive oil cooking spray
- Lemon wedges for serving
Instructions
- Begin by seasoning the chicken tenders with sea salt and freshly ground black pepper.
- Crack the eggs into a shallow dish and beat them lightly. In a separate shallow dish, mix together the whole wheat breadcrumbs and panko.
- One at a time, dip each chicken tender into the beaten egg, allowing any excess to drip off. Then, coat the tender in the breadcrumb mix. I recommend pressing gently to ensures it adheres. Gently shake off any excess and set aside on a plate.
- Lightly spray each chicken tender with olive oil on both sides. This is the trick to achieve that golden crispness without the need for deep frying.
- Preheat your air fryer to 400 degrees F (this step is crucial for cooking evenly).
- Place the chicken tenders in the air fryer basket in a single layer (make sure they do not touch).
- Air fry the chicken tenders for 5 to 6 minutes on each side, or until they are cooked through and the exterior is crispy and golden brown.
- Serve the chicken tenders hot with a squeeze of fresh lemon juice.
Cup of Yum
Nutrition Information
Calories
216kcal
(11%)
Carbohydrates
18g
(6%)
Protein
24g
(48%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.02g
Cholesterol
123mg
(41%)
Sodium
626mg
(26%)
Potassium
390mg
(11%)
Fiber
1g
(4%)
Sugar
0.4g
(1%)
Vitamin A
109IU
(2%)
Vitamin C
3mg
(3%)
Calcium
13mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 216
% Daily Value*
| Calories | 216kcal | 11% |
| Carbohydrates | 18g | 6% |
| Protein | 24g | 48% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 123mg | 41% |
| Sodium | 626mg | 26% |
| Potassium | 390mg | 8% |
| Fiber | 1g | 4% |
| Sugar | 0.4g | 1% |
| Vitamin A | 109IU | 2% |
| Vitamin C | 3mg | 3% |
| Calcium | 13mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.