These no-breading Air Fryer Chicken Tenders are a juicy, simple, and healthy alternative to the breaded kind. You’ll love how they’re packed with flavor, not carbs, and how quickly they come together—perfect for a busy weeknight dinner or a healthy snack!
These Air Fryer Chicken Tenders are a healthy twist on a classic favorite, thanks to skipping the breading and frying. Made with simple ingredients like olive oil and a mix of herbs and spices, they’re low on oil but high on flavor. I’ve found they’re a perfect fit for maintaining a balanced diet without feeling deprived, especially when I’m looking for a protein-packed meal that doesn’t weigh me down!
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❤️ Why you will love this recipe
- Quick and simple: Ready in just about 10 minutes, perfect for busy evenings!
- Healthier option: No breading means fewer carbs and less guilt.
- Versatile: Enjoy them as a main dish or sliced over salads.
- Kid-friendly: Sure to be a hit with the whole family.
- Flavorful: Packed with spices that deliver a delicious kick.
- Diet-friendly: This chicken recipe is low-carb, keto, paleo, and Whole30-friendly.
🗝️ Key ingredients & substitutions
- Chicken Tenders: You can also use chicken breast strips if tenders aren’t available.
- Olive Oil: Helps the spices stick to the chicken and promotes even cooking. Substitute with avocado oil for similar results.
- Smoked Paprika, Garlic Powder, Onion Powder: These provide deep, savory flavors. No smoked paprika? Try regular paprika with a pinch of cumin.
- Dried Rosemary and Thyme: Herbs that add a fragrant touch. Fresh herbs can be used too; just chop finely and use a bit more.
- Chili Powder: Adds a gentle heat. Adjust the amount based on your spice preference or use cayenne for more kick.
- Salt and Black Pepper: Essentials for seasoning. Feel free to adjust according to your needs.
- Lemon or Lime Juice: Brightens the dish. Fresh juice is best, but bottled works in a pinch.
- Fresh Parsley: Optional for garnish, adds color and freshness. No parsley? Try chopped chives or dill.
🥣 How to make healthy air fryer chicken tenders
- Preheat your air fryer: Set it to 200 degrees C (400 degrees F) to ensure a crispy finish.
- Dry the chicken: Pat the chicken tenderloins dry with a paper towel to remove any excess moisture.
- Mix the spices: In a large bowl, combine olive oil, smoked paprika, garlic powder, onion powder, dried rosemary, thyme, chili powder, salt, and black pepper.
- Coat the chicken: Toss the chicken tenders in the spice mixture until they are evenly coated.
- Arrange in the air fryer: Place the chicken pieces in a single layer in the air fryer basket. Avoid overcrowding for the crispiest results.
- Cooking time: Air fry for 5 minutes, then use tongs to flip the tenders over and continue cooking for another 3-5 minutes.
- Check doneness: Ensure they’re cooked through by checking if the internal temperature reaches 71°C (160°F) with a meat thermometer.
- Rest before serving: Let the chicken tenders rest for 5 minutes after cooking to retain their juiciness.
- Add a zest: Squeeze some fresh lemon or lime juice over the cooked tenders for an extra tangy flavor.
- Garnish and serve: Sprinkle with freshly chopped parsley to make them look as good as they taste, and serve with your favorite dipping sauce. Enjoy!
🪄 Recipe Notes & Tips
- Clumpy spices: If you find the spices clumping or not sticking well, a spritz of olive oil spray after placing the chicken in the air fryer basket can help the seasonings adhere better and enhance the crispiness.
- Even spacing: Ensure the paleo air fryer chicken tenders are not touching in the air fryer basket for the most even cook and crispiest texture.
- No overcrowding: Cook in batches if necessary. Overcrowding can lead to steaming instead of frying.
- Adjust cooking times: Depending on the size and thickness of your chicken tenders, cooking times may vary. It’s handy to have a meat thermometer to check for doneness.
- Flavor boost: For an extra layer of flavor, consider marinating the chicken in the spice and oil mixture for an hour before cooking. This step is optional but can deepen the flavors.
🫙 How to store leftover chicken tenders
- Cool before storing: Let the chicken strips cool completely to avoid condensation inside the container.
- Airtight container: Place leftovers in an airtight container.
- Refrigerate: Stored properly, the naked chicken tenders will last for 3-4 days in the refrigerator.
- Reheating: Reheat them in the air fryer at 175 degrees C (350 degrees F) for 3-5 minutes to help maintain their texture. Avoid the microwave as it can make them rubbery.
✨ Variations
- Spicy Kick: Add cayenne pepper or a dash of hot sauce to the spice mix if you love a fiery touch.
- Herb Freshness: Mix in some finely chopped fresh basil or cilantro for a green herb twist right before serving.
- BBQ Style: Before the final few minutes of cooking, brush your tenders with your favorite BBQ sauce for a smoky finish.
- Lemon Pepper: For a zesty variant, use lemon pepper seasoning in place of the standard salt and pepper.
- Parmesan Crust: After the initial flip, sprinkle some grated Parmesan over the tenders and finish cooking for a cheesy crust.
- Teriyaki Glaze: Glaze the chicken with teriyaki sauce in the last two minutes of cooking for a sweet and tangy Asian flair.
- Mediterranean Charm: Add a blend of dried Mediterranean herbs like oregano and a pinch of ground fennel for an aromatic twist.
🍽️ What can I serve with this recipe?
- Vegetable Sides: French fries, sweet potato fries, curly fries, honey butter carrots, gluten-free cornbread, air fryer acorn squash, mashed potatoes, parsnip purée, or mashed rutabaga.
- Starches: Quinoa, brown rice, instant pot basmati, or garlic bread. It’s also great in wraps and tacos. Vegetable rices also work, like cauliflower rice or radish rice.
- Salads: Coleslaw, pickled beet salad, or roast pumpkin salad.
- Dips: Dairy-free ranch dressing, keto ranch, garlic mayo, spicy mayo, ketchup, BBQ sauce, honey mustard, or buffalo sauce.
❓ Frequently asked questions
Can I use frozen chicken tenders for this recipe?
Yes, you can use frozen chicken tenderloins (not breaded), but make sure to thaw them completely and pat them dry before seasoning.
Are these chicken tenders suitable for meal prep?
Absolutely! Cook a batch and store them in the fridge. Reheat in the air fryer for a quick and tasty protein addition to salads or wraps throughout the week.
😋 More air fryer chicken recipes you will love
- Air Fryer Chicken Legs
- Air Fryer Frozen Chicken Breast
- Air Fryer Drumsticks
- Air Fryer Frozen Chicken Thighs
- How to Reheat Chicken Legs in an Air Fryer
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📖 Recipe
Air Fryer Chicken Tenders with No Bread Crumbs
These no-breading Air Fryer Chicken Tenders are a juicy, simple, and healthy alternative to the breaded kind. You'll love how they're packed with flavor, not carbs, and how quickly they come together—perfect for a busy weeknight dinner, a healthy snack, or meal prep!
Ingredients
- 1.5 lbs chicken tenders
- 1.5 tablespoons olive oil
- 1 tablespoon smoked paprika
- 2 teaspoons garlic powder
- 1.5 teaspoons onion powder
- 1 teaspoon dried rosemary
- 1/2 teaspoon dried thyme
- 1/2 teaspoon chili powder
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- A squeeze of fresh lemon or lime juice
- Garnish: chopped fresh parsley optional
Instructions
- Preheat the air fryer to 200 degrees C/400 degrees F.
- Begin by patting the raw chicken tenders dry with a paper towel.1.5 lbs chicken tenders
- In a medium or large bowl, mix together all of the seasoning ingredients with the oil.1.5 tablespoons olive oil, 1 tablespoon smoked paprika, 2 teaspoons garlic powder, 1.5 teaspoons onion powder, 1 teaspoon dried rosemary, 1/2 teaspoon dried thyme, 1/2 teaspoon chili powder, 1 teaspoon salt, 1 teaspoon ground black pepper
- Add the chicken to the bowl and mix it well, completely coating the chicken tenders.
- Place chicken tenders in a single layer in the air fryer basket.
- Cook the chicken for 5 minutes.
- Carefully turn the chicken over after 5 minutes (I used tongs to do this).
- Cook for another 3-5 minutes. Cooking time will depend on the size of your chicken pieces and whether you have a small air fryer or a larger one.
- Check the chicken is finished cooking by testing the internal temperature with a meat thermometer. If the instant read thermometer reads 71°C/160°F the chicken is ready to come out. If you don't have a meat thermometer, slice one piece of chicken and check that it's no longer pink and that the juices run clear.
- Allow the cooked chicken to rest for 5 minutes before cutting and eating. This helps to lock in the moisture.
- Squeeze lemon or lime juice over the chicken tenders and garnish with fresh parsley if desired.A squeeze of fresh lemon or lime juice, Garnish: chopped fresh parsley
Notes
- Clumpy spices: If you find the spices clumping or not sticking well, a spritz of olive oil spray after placing the chicken in the air fryer basket can help the seasonings adhere better and enhance the crispiness.
- Even spacing: Ensure the paleo air fryer chicken tenders are not touching in the air fryer basket for the most even cook and crispiest texture.
- No overcrowding: Cook in batches if necessary. Overcrowding can lead to steaming instead of frying.
- Adjust cooking times: Depending on the size and thickness of your chicken tenders, cooking times may vary. It’s handy to have a meat thermometer to check for doneness.
- Flavor boost: For an extra layer of flavor, consider marinating the chicken in the spice and oil mixture for an hour before cooking. This step is optional but can deepen the flavors.
How to store leftover chicken tenders
- Cool before storing: Let the chicken strips cool completely to avoid condensation inside the container which can make them soggy.
- Airtight container: Place leftovers in an airtight container; this will keep them fresh and prevent them from absorbing any odors from the fridge.
- Refrigerate: Stored properly, the naked chicken tenders will last for 3-4 days in the refrigerator.
- Reheating: Reheat them in the air fryer at 175 degrees C (350 degrees F) for 3-5 minutes to help maintain their texture. Avoid the microwave as it can make them rubbery.
Nutrition
Calories: 255kcalCarbohydrates: 3gProtein: 37gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 109mgSodium: 786mgPotassium: 707mgFiber: 1gSugar: 0.3gVitamin A: 995IUVitamin C: 2mgCalcium: 23mgIron: 1mg
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