Air Fryer "Fried" Chicken
Crunchy air fryer fried chicken with golden coating. 400 calories, 38g protein, all the crunch none of the grease.
Air Fryer "Fried" Chicken has 400 calories per serving, with 38g protein, 24g carbs, 16g fat, and 1g fiber. Prep 20 min, cook 18 min.
Nutrition per serving
1 serving(s)
400
Calories
38g
Protein
76% DV
24g
Carbs
9% DV
16g
Fat
21% DV
* %DV based on a 2000 calorie diet
💪 38g protein per serving.
🔥 9.5g 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
20 min
Cook Time
18 min
Servings
1
Est. Cost
$5.50
Air Fryer “Fried” Chicken
All the shatteringly crisp crunch of fried chicken with a fraction of the oil, thanks to the air fryer. A buttermilk-egg soak keeps the lean breast juicy, while a seasoned panko crust bakes up golden and crunchy for a comfort-food classic reimagined.
Ingredients
- 8 oz chicken breast, cut into 2-3 tenders
- 3 tbsp buttermilk
- 1 egg, beaten
- 3 tbsp all-purpose flour
- 3/4 cup panko breadcrumbs
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp black pepper
- 1 tbsp olive oil spray
Instructions
- Pound chicken to even thickness and cut into tenders.
- Soak chicken in buttermilk for 15-20 minutes to tenderize.
- Combine flour, garlic powder, paprika, and pepper in a shallow dish.
- Place beaten egg in a second dish and seasoned panko in a third.
- Dredge each tender in flour, then egg, then panko, pressing firmly to coat.
- Spray tenders generously with olive oil spray on all sides.
- Preheat the air fryer to 380°F (190°C) for 3 minutes.
- Air fry at 380°F (190°C) for 16-18 minutes, flipping halfway, until crust is golden and internal temp hits 165°F (74°C).
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 400 kcal |
| Protein | 38g |
| Carbs | 24g |
| Fat | 16g |
| Fiber | 1g |
Tips
- Spray the coated chicken generously - this is what makes panko crisp like fried.
- Do not flip too early or the crust will fall off.
- Let leftovers cool fully before storing to keep the crust crunchy.
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.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
air fryer
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