Air Fryer Chicken Tenders
Crispy air fryer chicken tenders with a panko-style crunch. 420 calories, 38g protein, no deep frying.
Air Fryer Chicken Tenders has 420 calories per serving, with 38g protein, 28g carbs, 14g fat, and 2g fiber. Prep 10 min, cook 12 min.
Nutrition per serving
2 serving(s)
420
Calories
38g
Protein
76% DV
28g
Carbs
10% DV
14g
Fat
18% DV
* %DV based on a 2000 calorie diet
💪 38g protein per serving.
🔥 9.0g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
12 min
Servings
2
Est. Cost
$4.50
Air Fryer Chicken Tenders
These air fryer chicken tenders get a golden, crunchy crust from whole wheat breadcrumbs and Parmesan with a fraction of the oil of frying. They are a meal-prep favorite that reheats crisp.
Ingredients
- 8 oz chicken breast tenders (about 6 strips)
- 1/2 cup whole wheat breadcrumbs
- 2 egg whites, lightly beaten
- 1 tsp garlic powder
- 1 tsp paprika
- 2 tbsp grated Parmesan cheese
- Olive oil spray
- 1 tbsp Dijon mustard
- 1 pinch salt and black pepper
Instructions
- Preheat the air fryer to 390°F (200°C) for 3 minutes.
- Mix the breadcrumbs, garlic powder, paprika, Parmesan, salt, and pepper in a shallow dish.
- Stir the Dijon mustard into the beaten egg whites in a second shallow dish.
- Dip each chicken tender into the egg mixture, then press firmly into the breadcrumb mixture to coat.
- Spray the basket lightly with olive oil and arrange tenders in a single layer.
- Air fry at 390°F for 10-12 minutes, flipping halfway, until golden and the chicken reaches 165°F.
- Serve warm with your favorite dipping sauce.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 38g |
| Carbs | 28g |
| Fat | 14g |
| Fiber | 2g |
Tips
- Flip the tenders once at the 6-minute mark for even browning.
- Reheat leftovers in the air fryer at 350°F for 4 minutes to restore the crunch.
- Swap breadcrumbs for crushed crackers if you prefer extra crunch.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
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