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air fried chicken tenders recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: General
Description
This recipe delivers crispy, juicy air-fried chicken tenders without deep frying, making it a fast and healthy dinner option for busy weeknights. It features a delicious Smoky Maple-Dijon Glaze for an added layer of flavor.
Ingredients
- 1.1 lb chicken tenders
- 1 tsp smoked paprika, divided
- 0.5 tsp garlic powder
- 0.5 tsp onion powder
- 1 tsp fine sea salt
- 0.25 tsp black pepper
- 0.5 cup all-purpose flour (use gluten-free all-purpose flour or almond flour for a gluten-free option)
- 2 large eggs, beaten
- 4 cups vegetable-based Panko breadcrumbs (whole wheat Panko offers a heartier bite and more fiber)
- Vegetable oil based cooking oil spray
- 0.25 cup maple syrup (pure maple syrup for the best flavor)
- 2 tbsp alcohol-free Dijon mustard (regular Dijon works if alcohol is not a concern, or use yellow mustard for a milder flavor)
- 1 tbsp white vinegar
- 0.25 tsp cayenne pepper, optional
- 2 tbsp fresh parsley, finely chopped
Instructions
- Prep and Season the Chicken: Pat chicken tenders very dry with paper towels. In a medium bowl, whisk together 0.5 tsp smoked paprika, garlic powder, onion powder, salt, and black pepper. Toss dry chicken tenders with this seasoning mix until evenly coated.
- Set Up Your Dredging Station: Prepare three shallow dishes. In the first, place the 0.5 cup all-purpose flour. Pour the 2 beaten large eggs into the second dish. In the third, spread out the 4 cups vegetable-based Panko breadcrumbs evenly.
- Coat Each Tender: Lightly coat each seasoned chicken tender in flour, shaking off excess. Dip into beaten egg, letting extra drip off. Press firmly into Panko breadcrumbs, ensuring a thick, even coating. Place breaded tenders on a clean plate or wire rack, not touching.
- Preheat Your Air Fryer: Preheat your air fryer to 390°F (200°C) for 5 minutes. Lightly spray the air fryer basket with cooking oil spray.
- Air Fry to Perfection: Arrange breaded chicken tenders in a single layer in the preheated basket, cooking in batches if necessary. Lightly spray the tops of the chicken tenders with cooking oil spray. Air fry for 6-8 minutes, then carefully flip each tender, spray again with oil, and air fry for another 6-7 minutes, or until golden brown, crispy, and cooked through (internal temperature 165°F (74°C)).
- Prepare the Glaze: While the chicken cooks, make the Smoky Maple-Dijon Glaze. In a small saucepan over medium-low heat, whisk together maple syrup, alcohol-free Dijon mustard, white vinegar, the remaining 0.5 tsp smoked paprika, and cayenne pepper (if using). Bring to a gentle simmer, whisking occasionally, and cook for 3-5 minutes until the glaze slightly thickens and becomes glossy.
- Glaze and Serve: Immediately transfer hot air-fried chicken tenders to a clean bowl. Pour the prepared Smoky Maple-Dijon Glaze over the tenders and toss gently with tongs until each piece is thoroughly coated.
- Plate and Garnish: Arrange glazed chicken tenders on a plate. Drizzle any remaining glaze over them and garnish generously with finely chopped fresh parsley.
Notes
For best crispiness, ensure chicken tenders are patted very dry before seasoning. Do not overcrowd the air fryer basket; cook in batches if needed. If tenders look pale or are browning unevenly, check the Panko coating and ensure they are not overcrowded.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: American
Nutrition
- Serving Size: 125 g (about 1-2 tenders)
- Calories: 365 calories
- Sugar: 14 g
- Sodium: 700 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 1 g
- Protein: 41 g
- Cholesterol: 180 mg
Keywords: air fried chicken, chicken tenders, crispy chicken, healthy dinner, weeknight meal, maple dijon, quick recipe, family-friendly
