To make chicken tenders in an air fryer, dip 1 1/2 lb of chicken tenderloins in egg and Dijon, press them into whole-wheat panko mixed with parmesan and smoked paprika, mist with oil and air fry at 400°F for 10 to 12 minutes, flipping halfway, until they reach 165°F. They take about 22 minutes and come to roughly 320 calories and 44 g protein per serving.
1 1/2 lb (680 g) chicken tenderloins (or chicken breast cut into 1-inch strips)
1 large egg
1 tbsp Dijon mustard
1 cup (60 g) whole-wheat or regular panko breadcrumbs
1/4 cup (25 g) finely grated parmesan
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp fine salt
1/4 tsp black pepper
2 tsp olive oil (in a mister or brushed on)
To serve: lemon wedges and a Greek yogurt honey-mustard dip (1/2 cup Greek yogurt, 1 tbsp Dijon, 2 tsp honey)
How Do You Make Chicken Tenders in an Air Fryer?
Prep: Pat the tenders dry and trim any white tendon. If you are cutting breasts, slice them into even 1-inch strips so they cook at the same rate.
Set up the coating: Whisk the egg and Dijon in a shallow bowl. In a second bowl mix the panko, parmesan, smoked paprika, garlic powder, salt and pepper.
Coat: Dip each tender in the egg mixture, let the extra drip off, then press it firmly into the panko mix on both sides. Set the coated tenders on a plate.
Preheat: Preheat the air fryer to 400°F for about 3 minutes.
Air fry: Lay the tenders in a single layer with space between them, splitting a full batch between both baskets. Mist or brush the tops with the olive oil. Air fry at 400°F for 10 to 12 minutes, flipping and misting the other side halfway.
Check and serve: The tenders are done when the crust is deep golden and the thickest piece reads 165°F on an instant-read thermometer. Rest 2 minutes and serve with lemon and the yogurt honey-mustard dip.
Dual basket tip: Tenders go in basket 1 (400°F, 12 minutes) and potato wedges in basket 2 (400°F, 18 to 20 minutes). Press Sync or Smart Finish and both baskets finish together, just like the photo above.
New pick: Panana 9.5-Qt Dual ZoneTwo zones let you cook this in one and a second dish in the other, then finish both together.
How Many Calories Are in Air Fryer Chicken Tenders? (Estimated)
Per serving (1/4 of the recipe, without dip): about 320 calories, 10 g fat (2.5 g saturated), 11 g carbohydrate, 1.5 g fiber, 1 g sugar, 44 g protein and about 590 mg sodium. These are estimates calculated from standard USDA values for raw chicken breast, egg, panko, parmesan and olive oil. The Greek yogurt honey-mustard dip adds about 30 calories per serving.
Salad topper: slice the tenders over a big chopped salad with a light ranch
What Are Some Flavor Variations?
Buffalo: toss the cooked tenders in 2 tbsp hot sauce mixed with 1 tsp melted butter
Italian: add 1 tsp Italian seasoning to the crumbs and serve with warm marinara
Gluten-free: use crushed cornflakes or almond flour instead of panko
Kid-friendly nuggets: cut into 1-inch pieces and air fry 7 to 9 minutes
Frequently Asked Questions
How long do you cook chicken tenders in the air fryer?
Air fry breaded chicken tenders at 400°F for 10 to 12 minutes, flipping halfway, until they reach 165°F inside. Thin tenders can be done in 8 to 9 minutes, so check early.
How do you get air fryer chicken tenders crispy?
Use panko instead of fine breadcrumbs, press the coating on firmly, leave space between pieces and give them a light mist of oil. Crowding the basket steams the crust.
Are air fryer chicken tenders healthy?
Yes. We estimate about 320 calories, 44 g protein and 10 g fat per serving using 2 tsp of oil for four servings, far less oil than deep frying. These are estimates.
Can you make them without eggs?
Yes. Brush the tenders with a mix of 3 tbsp Greek yogurt and 1 tbsp Dijon instead of the egg. The panko sticks just as well.
Can you air fry frozen breaded chicken tenders?
Yes. Air fry frozen store-bought tenders at 400°F for 10 to 14 minutes, flipping halfway, with no thawing. Check the package and make sure they reach 165°F.
How do you reheat leftover chicken tenders?
Refrigerate for up to 3 days. Reheat in the air fryer at 375°F for 4 to 5 minutes to bring back the crunch.
