These Air Fryer Chicken Tenders are the perfect combination of crispy on the outside and tender on the inside—without the need for deep frying! Ideal for busy weeknights or a kid-friendly meal, these tenders use simple ingredients and cook up quickly in the air fryer.
FULL RECIPE
Ingredients
- 1 lb boneless, skinless chicken tenders (or sliced chicken breasts)
- 1 cup buttermilk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 cup panko breadcrumbs
- ½ cup regular breadcrumbs
- ½ cup grated Parmesan cheese
- Olive oil spray
Directions
- Marinate the Chicken: In a bowl, combine buttermilk, garlic powder, onion powder, paprika, salt, and pepper. Add the chicken tenders and mix to coat. Cover and refrigerate for at least 30 minutes (or up to 8 hours).
- Prepare the Breading: In another bowl, mix together the panko, breadcrumbs, and Parmesan cheese.
- Preheat Air Fryer: Set the air fryer to 400°F (200°C) and let it preheat for 3–5 minutes.
- Bread the Tenders: Remove chicken from the buttermilk mixture and allow excess to drip off. Dredge each tender in the breadcrumb mixture, pressing lightly to adhere.
- Arrange in Air Fryer: Lightly spray the air fryer basket with olive oil. Place tenders in a single layer, making sure they don’t overlap. Spray the tops of the tenders with olive oil spray.
- Air Fry: Cook at 400°F (200°C) for 10–12 minutes, flipping halfway through, until golden brown and internal temperature reaches 165°F (74°C).
- Serve: Let rest for 2–3 minutes before serving. Serve with your favorite dipping sauces.
Nutrition Facts
- Calories: 290
- Protein: 30g
- Carbohydrates: 18g
- Dietary Fiber: 1g
- Sugars: 2g
- Total Fat: 12g
- Saturated Fat: 4g
- Cholesterol: 85mg
- Sodium: 520mg
- Calcium: 150mg
- Iron: 1.5mg
Why Air Fryer Chicken Tenders Are a Healthier Choice
Air Fryer Chicken Tenders offer a healthier alternative to deep-fried versions by significantly reducing oil content while maintaining a crispy texture. Traditional chicken tenders are often deep-fried in large amounts of oil, increasing their saturated fat and calorie content. In contrast, air fryers use hot circulating air to crisp the food, requiring only a light spray of oil. This method results in fewer calories and less fat without sacrificing flavor or crunch. For those watching their dietary intake, air-fried options can support heart health and weight management goals.
Kid-Friendly and Family-Approved
One of the standout qualities of air fryer chicken tenders is their universal appeal—especially to kids. The familiar crispy texture and tender interior make them a favorite among picky eaters, and they’re easy for small hands to hold and dip. Parents also love that they’re quick to prepare and can be made healthier than store-bought or fast-food options. You can even involve kids in the breading process as a fun kitchen activity. These tenders serve as a reliable, no-fuss option for busy weeknight dinners or school lunchboxes.
Perfect Protein-Packed Meal Option
Chicken is a lean source of high-quality protein, essential for muscle repair, immune function, and overall body maintenance. Each serving of air fryer chicken tenders delivers a generous dose of protein with relatively low fat, especially when using skinless breast meat. Because they’re not fried in excess oil, they retain their nutritional integrity without being weighed down by unhealthy fats. This makes them a great choice for fitness enthusiasts, growing children, or anyone looking to boost their protein intake in a tasty and convenient way.
Easy Variations to Suit Every Palate
One of the greatest advantages of homemade chicken tenders is how customizable they are. You can switch up the seasonings in the marinade—like adding cayenne for spice or Italian herbs for a Mediterranean twist. Try swapping out the Parmesan for sharp cheddar or using crushed cornflakes or gluten-free breadcrumbs for those with dietary restrictions. You can even coat the tenders in coconut flakes for a tropical flavor or add ranch seasoning for a kid-favorite twist. With endless combinations, it’s easy to keep this dish exciting every time you make it.
Dipping Sauces to Elevate the Flavor
No chicken tender experience is complete without a good dipping sauce. These air-fried tenders pair beautifully with classics like honey mustard, ranch, and barbecue sauce. For more adventurous palates, consider spicy sriracha mayo, garlic aioli, or even a tangy yogurt-based dip. Offering a variety of sauces at the table can turn a simple meal into a flavorful tasting experience. Dips not only complement the tenders but also allow for personalization, letting each diner enjoy them their way.
Pairing Ideas for a Balanced Meal
To turn these air fryer chicken tenders into a complete meal, consider pairing them with nutrient-rich sides. A fresh green salad, roasted vegetables, or steamed broccoli balances the richness of the tenders and adds fiber and vitamins. For heartier options, sweet potato fries or brown rice make excellent accompaniments. You can even serve them in a wrap or on top of a grain bowl for a modern, customizable twist. These pairings can help create a satisfying, well-rounded plate that appeals to both kids and adults.
How to Store and Reheat Leftovers
If you have leftovers, air fryer chicken tenders store well in the refrigerator for up to 3–4 days in an airtight container. For longer storage, you can freeze them for up to 2 months. When reheating, avoid the microwave if you want to preserve their crispiness—use the air fryer again or a hot oven instead. Reheat at 375°F (190°C) for 5–7 minutes or until heated through and crispy. This makes them perfect for meal prepping or packing lunches that don’t compromise on texture or flavor.
Making Chicken Tenders Ahead of Time
Busy families and meal preppers will love how easy it is to prepare air fryer chicken tenders in advance. You can marinate and bread the chicken earlier in the day, store them in the fridge, and then cook just before mealtime. Alternatively, you can flash-freeze uncooked breaded tenders on a tray, then store them in a freezer bag for a quick meal later. Cook from frozen by simply adding a few more minutes in the air fryer, making this a great backup dinner option on hectic days.
Tips for Getting the Perfect Crunch
Achieving a golden, crispy coating in the air fryer is all about the right techniques. Start by using a combination of panko and fine breadcrumbs for contrast in texture. Press the coating firmly onto the chicken to ensure it sticks, and lightly mist both sides with olive oil spray to enhance browning. Preheating the air fryer is another important step—this ensures the tenders start cooking in a hot environment, creating an instant seal that keeps the juices in and the exterior crunchy.
Dietary Adjustments and Allergy Alternatives
This recipe is highly adaptable for various dietary needs. For gluten-free versions, simply use gluten-free breadcrumbs and ensure your other ingredients are certified gluten-free. For dairy-free needs, omit the Parmesan cheese and substitute the buttermilk with a non-dairy milk mixed with a teaspoon of lemon juice or vinegar. If egg allergies are a concern, you can skip traditional egg washes (if used) and rely solely on the buttermilk marinade to help the coating adhere. This versatility ensures that nearly everyone can enjoy a delicious batch of crispy chicken tenders.
Conclusion
Air Fryer Chicken Tenders offer the perfect balance between convenience, nutrition, and taste. They’re easy enough for weeknight dinners, fun enough for kids, and versatile enough to serve in countless ways. From switching up the breading to customizing dips and sides, this recipe can be tailored to suit any family’s preferences. With simple storage and reheating tips, you can enjoy them fresh or as a tasty leftover.