Hi, I’m Hannah! If you asked my family what their ultimate “comfort food” is, they would say chicken tenders every single time. For a long time, I thought that choosing a healthy lifestyle meant saying goodbye to that satisfying, crispy crunch. However, I’ve discovered that with the right technique, you can get that exact same “fried” texture without the vat of oil or the heavy breading. These Healthy Air Fryer Chicken Tenders have become a total staple in my kitchen. Specifically, we use a clever almond flour and parmesan coating that keeps them low-carb and gluten-free while providing an incredible golden crust. Whether you are prepping a healthy spread for Game Day or just need a 15-minute dinner that your kids will actually eat, these tenders are the ‘good habit’ answer to your cravings.
Why You’ll Love These Air Fryer Chicken Tenders
- 15-Minute Magic: First of all, the air fryer cooks these in about half the time of a traditional oven. You can have a high-protein meal on the table in minutes.
- Low Carb & Keto Friendly: Instead of refined white flour, we use a nutrient-dense coating that keeps this recipe friendly for almost any health goal.
- Superior Crunch: Furthermore, the air circulation in the air fryer ensures that the tenders are crispy on all sides—no soggy bottoms here!
- Ultimate Versatility: Finally, these work perfectly as a main dish, sliced over a salad, or as a high-protein dipper for your favorite healthy sauces.
The Simple Ingredients You’ll Need
- Chicken Breast Strips: I recommend cutting your own strips from whole breasts for the juiciest results. This also ensures they are uniform in size.
- Almond Flour: This provides the “breading” base. It’s naturally gluten-free and adds a lovely nutty flavor that browns beautifully.
- Grated Parmesan: Specifically, the parmesan acts as a natural salt and helps the coating become extra crispy as the cheese melts and toasts.
- Eggs: This is our “glue” that keeps the healthy breading attached to the chicken.
- Smoked Paprika & Garlic Powder: These spices provide that classic savory “takeout” flavor without any hidden additives.
- The Protein Advantage: Chicken breast is one of the most efficient ways to get high-quality lean protein, which is essential for muscle repair and staying full. (You can read more about the benefits of a high-protein diet here: https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight)
How to Make These Air Fryer Chicken Tenders
- Prep Your Station: First, set up two shallow bowls. In the first bowl, whisk your eggs. In the second bowl, combine the almond flour, parmesan cheese, and spices.
- Coat the Chicken: Next, dip each chicken strip into the egg wash, letting the excess drip off. Then, press it firmly into the almond flour mixture. You want to make sure every nook and cranny is coated.
- Arrange and Spritz: Place the tenders in a single layer in your air fryer basket. For the absolute best crunch, give them a very light spray of olive oil or avocado oil.
- Air Fry: Cook at 400°F for 10-12 minutes.
- Flip for Success: Specifically, flip the tenders halfway through the cooking time. This ensures the heat hits both sides evenly for maximum crispiness.
- The Gold Test: After that, check for a beautiful golden-brown color and an internal temperature of 165°F. Let them rest for two minutes before serving—this helps the juices redistribute so they stay tender!
The “Good Habit” Tips for Success
- Don’t Crowd the Basket: Most importantly, leave space between each tender. If they are touching, they will steam instead of crisp. Cook in batches if you have a smaller air fryer.
- Uniform Sizing: Specifically, try to cut your chicken strips to the same thickness. This prevents the smaller pieces from drying out while the larger ones finish cooking.
- The Dipping Habit: For instance, these are incredible when paired with my Creamy Hummus or a quick Greek yogurt-based honey mustard sauce.
Frequently Asked Questions (FAQ)
- Can I use pre-made breadcrumbs? In fact, you can use Panko breadcrumbs if you aren’t worried about carbs, but the almond flour and parmesan combo provides a much more satisfying crunch and better nutrition profile.
- How do I reheat them? Avoid the microwave! Pop them back in the air fryer at 350°F for 3-4 minutes to bring back that signature “fresh-fried” texture.
- Are these gluten-free? Yes! By using almond flour instead of wheat flour, this recipe is 100% gluten-free and grain-free.
- Can I use chicken thighs? Certainly. Just note that chicken thighs may take 2-3 minutes longer to cook through than breast meat.
More High-Protein Meal Ideas
- Easy Healthy Turkey Meatballs (with Zucchini Noodles)
- The Best Healthy Turkey Chili (Easy & High-Protein)
- Lemon Herb Salmon and Asparagus (20-Minute One-Pan Dinner)
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Healthy Air Fryer Chicken Tenders
These extra crispy air fryer chicken tenders are a low-carb, high-protein alternative to traditional fried chicken. Using a savory almond flour and parmesan coating, this 15-minute meal is perfect for a quick healthy dinner or a guilt-free game day snack.
Ingredients
- 1 lb chicken breast cut into strips
- 1 cup almond flour
- 1/2 cup grated parmesan cheese
- 2 large eggs whisked
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- Olive oil spray
Instructions
- Set Up: Preheat your air fryer to 400°F (200°C).
- Dredge: Dip chicken strips into the whisked eggs, then coat thoroughly in the almond flour, parmesan, and spice mixture.
- Place: Arrange the chicken in a single layer in the air fryer basket. Lightly spray with olive oil.
- Cook: Air fry for 10-12 minutes, flipping the tenders halfway through, until golden brown and cooked to 165°F.
- Rest: Let the tenders rest for 2 minutes before serving for maximum juiciness.
