Air-Fryer Chicken Tenders: A Healthy, Quick Treat?

Chicken tenders are a popular choice for a quick and easy meal, but can you cook them in an air fryer? The short answer is yes! Air fryers are a great way to cook chicken tenders, resulting in a juicy interior and a crispy exterior. This cooking method is healthier than deep frying, as it requires less oil, and the hot air circulation ensures even cooking and crispiness. You can also get creative with seasonings and breading, or opt for a simple marinade.

How long to cook chicken tenders in an air fryer?

Air fryers are a great way to cook chicken tenders, resulting in juicy and tender meat with a crispy exterior. The cooking time will depend on the thickness of the chicken and the model of the air fryer, but generally, chicken tenders will take around 7 to 11 minutes to cook in an air fryer.

Steps to cook chicken tenders in an air fryer:

Firstly, preheat your air fryer to 380-400°F. Meanwhile, prepare the chicken tenders by seasoning them with salt and pepper, or a spice mix of your choice. You can also brine the chicken tenders for 30 minutes to an hour to keep them extra juicy. Then, dredge the chicken tenders in a flour mixture, dip them in a beaten egg, and coat them with breadcrumbs. Place the chicken tenders in the air fryer basket in a single layer, making sure they are not overcrowded. Spray the tops of the tenders with cooking spray and air fry for 7-11 minutes, flipping them halfway through. The chicken tenders are done when they are golden brown and crispy, and the internal temperature reaches 165°F.

Tips for cooking chicken tenders in an air fryer:

• Ensure the air fryer basket is greased to prevent the chicken and spices from sticking.
• Choose tenderloins of a similar size so that they cook evenly.
• Do not overcrowd the air fryer basket; cook the chicken in batches if needed.
• Prevent soggy chicken strips by patting the chicken dry after brining and using enough oil spray to cover all parts of the breading.
• For thicker cuts of chicken, use a meat thermometer to check the internal temperature instead of increasing the cooking time.

How to bread chicken tenders for an air fryer?

Breaded chicken tenders are a great, healthier alternative to frying chicken. Here is a simple recipe for how to bread chicken tenders for an air fryer.

Firstly, you will need to prepare your breading stations. In one shallow bowl, crack and beat two eggs. In a second shallow bowl, combine breadcrumbs and panko. You can also add spices to the breading mixture if you want to add extra flavour to your chicken tenders. For example, you could add smoked paprika, Italian seasoning, garlic powder, salt, and pepper.

Now, it's time to bread the chicken. Take your chicken tender and dip it into the egg, making sure it is fully covered. Then, dip the tender into the breadcrumb mixture, shaking off any excess. Place the breaded tender on a large dish or cutting board. Repeat this process until all your chicken tenders are breaded.

Finally, spray both sides of the chicken generously with oil. This will help the tenders get super crispy in the air fryer. Now, they are ready to be cooked!

How to prevent chicken tenders from drying out in an air fryer?

Yes, you can cook chicken tenders in an air fryer. Here are some tips to prevent them from drying out:

Brine the Chicken

Brining is a process that involves soaking meat in a solution of water and salt, with spices added to taste. The salt in the brine acts on the proteins in the meat and denatures them, meaning they improve their ability to retain moisture. The brine also causes the muscle fibres in the meat to swell, trapping more moisture.

Add Oil

The hot air in an air fryer can cook meat without oil, but this can lead to dry chicken with a leathery texture. To prevent this, spray enough oil on the chicken to coat it before loading it into the air fryer. This will improve the texture and moisture levels without sacrificing health benefits.

Preheat the Air Fryer

Preheat your air fryer for at least 10 minutes before loading the food. This ensures that your food begins cooking immediately once placed in the air fryer, contributing to a crispy, well-cooked texture.

Check the Temperature of the Air Fryer

Keep in mind that there are variations in the stated temperatures of different models of air fryers. Having the right temperature is important, and those few degrees can make or break how your food turns out. To protect against dry chicken, check the temperature manually with a thermometer at least once every six months and make adjustments if necessary.

Adjust the Cooking Time

Cooking at higher temperatures for extended periods is usually the reason air-fried chicken turns out dry. As a cook, be mindful of the relationship between temperature and time. Food that cooks at a certain temperature for an hour will dry out more than the same dish cooked at that temperature for five minutes.

Air fryers typically come with cooking charts from their manufacturers, indicating the temperatures and air-frying times for different types of food or recipes. However, as there are discrepancies in the ideal temperatures for different models, you may need to adjust your cooking time accordingly to get the chicken with the right amount of moisture and crispiness.

Use a Food Thermometer

A food thermometer is a convenient way to prevent the drying out of your air-fried chicken. It is recommended when air-frying meat products. Insert the thermometer into the thickest part of the chicken, making sure not to touch any bones. You can use this device to check whether your chicken is at the USDA-recommended temperature of 165 ºF (73.8 ºC) for poultry products. This guarantees your chicken is cooked well enough to be safe for consumption and allows you to monitor the temperature to ensure you’re not overcooking the chicken.

What to serve with chicken tenders?

Chicken tenders are a family-friendly meal, and there are plenty of side dishes that can be served with them. Here are some ideas:

Fries and Chips

Air-fried or oven-baked, fries are a classic side dish to serve with chicken tenders. You can make regular French fries, sweet potato fries, or even homemade potato chips. For a healthier option, try baking zucchini sticks or making air fryer zucchini fries with lemon tarragon aioli.

Salads

A fresh salad can complement the crispy chicken tenders. Try a tomato cucumber salad, arugula salad, or a Panzanella Toscana salad with toasted garlic bread, cucumbers, basil, onions, and tomatoes. If you're looking for something more substantial, a pasta salad like the summer vegetable pasta salad or a zucchini pasta salad is a great choice.

Vegetables

Roasted or air-fried vegetables are a nutritious and tasty option. Try roasted zucchini, broccoli, Brussels sprouts, asparagus, or carrots. You can also make air fryer carrots and potatoes or air fryer Brussels sprouts.

Dips and Sauces

Chicken tenders are often served with a dipping sauce on the side. Some popular options include ranch, barbecue sauce, honey mustard, or an Asian dipping sauce.

Starch-based Sides

Starch-based sides like mac and cheese, mashed potatoes, or baked potatoes are comforting and filling options to serve with chicken tenders. For a more unique take on potatoes, try crispy smashed buffalo potatoes or roasted sweet potatoes.

With so many options to choose from, you can easily find sides that will appeal to both kids and adults, making your chicken tender meal a well-rounded and enjoyable dining experience for everyone.

How to store chicken tender leftovers?

If you have leftover chicken tenders, there are a few ways to store them to ensure they stay fresh and safe to eat.

Firstly, it's important to let the chicken cool down before storing it. Then, place the chicken in an airtight container and put it in the refrigerator. Your chicken tenders will stay fresh for up to four days stored this way.

If you want to keep your leftovers for longer, you can freeze them. Use an airtight container or freezer bag and they will last for up to three months.

When you're ready to eat your frozen or refrigerated chicken tenders, there are a few ways to reheat them. You can use the air fryer again, or a preheated oven or hot skillet. If you're short on time, you can also microwave them.

Frequently asked questions