Tillie Doyle
Chicken tenders are a popular dish, and cooking them in an air fryer is a quick and easy way to make a delicious, healthy meal. The calorie count of air-fried chicken tenders can vary depending on the recipe and ingredients used, but generally, they are a low-calorie option. Air fryers use little to no oil, making them a healthier alternative to deep-frying, and the tenders can be seasoned and flavoured to your preference.
Characteristics and Values Table for Air Fryer Chicken Tenders
| Characteristics | Values |
|---|---|
| Calories | 74 kcal per tender or 291 kcal for 3 tenders |
| Cooking Time | 10-12 minutes or 7 minutes on one side and 3-5 minutes on the other |
| Cooking Temperature | 380 degrees F or 400 degrees F |
| Serving Suggestions | Honey mustard, ketchup, ranch dressing, lemon wedges, BBQ sauce, honey sriracha sauce, French fries, tater tots, sweet potato fries, onion rings, asparagus, carrots, green beans, salad |
| Health Benefits | Low carb, keto, paleo, sugar-free, gluten-free, dairy-free |
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What You'll Learn
Air fryer chicken tenders calories: 74 calories per tender
Air fryer chicken tenders are a delicious, healthy meal option. They are low-carb, keto, paleo, sugar-free, gluten-free, and dairy-free. Each tender contains approximately 74 calories, 2 grams of fat, 1 gram of carbohydrates, and 13 grams of protein. The cooking time may vary depending on the size of the tenders and the brand and size of your air fryer, but on average, they should take about 10-12 minutes to cook at 380 degrees Fahrenheit.
To make juicy and crispy chicken tenders in an air fryer, start by defrosting the chicken tenderloins and placing them in a medium-sized bowl. Add a small amount of oil and toss to coat the chicken. You can use olive oil, vegetable oil, or corn oil. Next, mix your choice of seasonings in a separate bowl and sprinkle them over the chicken tenders. You can use Italian seasoning, or get creative with white pepper, dried parsley, rosemary, thyme, cumin, or mustard powder.
Once the chicken is seasoned, it's time to bread the tenders. Dip each one in an egg wash and then coat them with breadcrumbs. You can use regular breadcrumbs or panko breadcrumbs for an extra crispy texture. Press the breadcrumbs into the chicken and shake off any excess. This step ensures that the breading stays put during the cooking process.
After breading, spray the chicken tenders with cooking oil or olive oil spray. Place them in the air fryer basket in a single layer, making sure they aren't overlapping. Set the air fryer to 380 degrees Fahrenheit and cook for 7 minutes. Then, flip the tenders and cook for an additional 3 to 5 minutes at the same temperature. The total cooking time should be around 10 to 12 minutes, depending on your desired level of crispiness.
It is important to ensure that the chicken tenders are cooked thoroughly. Use a meat thermometer to check that the internal temperature reaches 165 degrees Fahrenheit. Once they are done, remove them from the air fryer and let them rest for a few minutes before serving. Enjoy your juicy and crispy air fryer chicken tenders with your choice of dipping sauces, such as honey mustard, BBQ sauce, or ranch dressing.
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How to make chicken tenders in an air fryer
Chicken tenders are a great, easy meal to make in an air fryer. They're healthier than fried chicken tenders, as they require much less oil, and they're quick to make, too. Here's how to make them.
Ingredients
- Chicken tenders
- Oil (a neutral oil spray, like avocado oil, or olive oil spray)
- Breadcrumbs (preferably panko breadcrumbs)
- Eggs
- Flour (or potato starch)
- Salt and pepper
- Any other seasonings or spices you like (for example, paprika, parsley, garlic powder, onion powder, or cayenne pepper)
Method
First, season the chicken with salt and pepper, and any other spices or seasonings you like. You can also choose to brine the chicken tenders for 30 minutes before this step to keep them juicy and allow for a crispier exterior.
Next, prepare your breading stations. Put some flour in a bowl (or use potato starch as a substitute). In another bowl, beat an egg or two, depending on how many tenders you're making. In a third bowl, add the breadcrumbs.
Now, it's time to bread the chicken tenders. Dip each one first in the flour, then in the egg, and finally in the breadcrumb mixture. Place the breaded tenders on a cutting board or baking tray.
Spray the chicken tenders on each side with oil spray. Place the tenders in a single layer in the air fryer basket, ensuring they aren't overlapping. Set the air fryer to 380 degrees Fahrenheit and cook for 7 minutes.
After 7 minutes, carefully open the air fryer and flip over the tenders. Set for another 3 to 5 minutes at the same temperature. Check the internal temperature of the chicken—when it reaches 165 degrees Fahrenheit, the tenders are done.
Remove the chicken tenders from the air fryer and let them rest for a few minutes before serving. Enjoy!
Calorie Information
A serving of three chicken tenders cooked in an air fryer contains approximately 291 calories. Each tender is approximately 74 calories.
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How long to cook chicken tenders in an air fryer
Cooking Chicken Tenders in an Air Fryer
Chicken tenders are a great, healthy meal that can be cooked in an air fryer with minimal preparation and cooking time. The cooking time will vary depending on the brand and size of your air fryer, but generally, chicken tenders will take around 10 to 12 minutes to cook in a preheated air fryer at 400 degrees Fahrenheit.
Preparation
First, you'll want to preheat your air fryer to 400 degrees Fahrenheit. While the air fryer is preheating, pat the chicken tenders dry with paper towels and place them in a large mixing bowl. Drizzle olive oil over the chicken and toss to ensure the chicken is completely coated. You can also spray the chicken tenders with cooking oil spray.
Cooking
Once your chicken tenders are prepared and your air fryer is preheated, place the chicken tenders in the air fryer basket in a single layer to ensure they cook evenly. Air fry the chicken tenders for 5 to 8 minutes, then flip them over and air fry for another 4 to 6 minutes, until the chicken is cooked through and golden and crispy on the outside. The internal temperature of the chicken should be 165 degrees Fahrenheit when they are done.
Serving
Chicken tenders cooked in an air fryer go well with many different side dishes. They can be served with lemon wedges, French fries, or sweet potato fries cooked in the air fryer. They also pair well with vegetables like roasted green beans with bacon or Korean broccoli salad, or with pasta dishes like Hawaiian macaroni salad or baked mac and cheese.
Calories
Each chicken tender cooked in an air fryer contains approximately 74 calories, with 2 grams of fat, 1 gram of carbohydrates, and 13 grams of protein.
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Chicken tender seasonings and breading
Chicken tenders cooked in an air fryer typically contain around 74 calories per tender, depending on the ingredients used and the cooking method. To make chicken tenders in an air fryer, you'll start by coating the chicken in a breading or flour mixture, then cook in the air fryer for about 10-12 minutes at 380 degrees Fahrenheit.
Now, let's talk about seasonings and breading for your chicken tenders. The breading or coating is essential to achieving that crispy texture and enhancing the overall flavour of your chicken tenders. Here are some steps and tips to guide you through the process:
- Prepare the Chicken Tenders: Start by trimming any excess fat or tendons from the chicken tenderloins. You can use kitchen shears or a sharp knife for this step. Pat the chicken dry with paper towels to remove any excess moisture.
- Season the Chicken: In a separate bowl, combine your desired seasonings. You can use a variety of spices and herbs such as garlic powder, onion powder, smoked paprika, lemon pepper, dried parsley, cumin, coriander, oregano, cinnamon, or black pepper. Mix and match these seasonings to create your custom blend. You can also add some avocado oil to the seasoning mix, which will help it adhere to the chicken and add extra flavour.
- Bread the Chicken: Set up a breading station with three shallow dishes or plates. In the first dish, place some all-purpose flour. You can season the flour with salt and pepper or other seasonings of your choice. In the second dish, whisk together some eggs and a small amount of milk (a ratio of 1 tablespoon of milk to 1 large egg is recommended). The third dish will contain the final coating – a mixture of breadcrumbs and your chosen seasonings. You can also add a small amount of salt and pepper to the breadcrumbs for extra flavour.
- Coat the Chicken: Take each chicken tenderloin and coat it first in the flour mixture, shaking off any excess. Then, dip it into the egg mixture, allowing the excess to drip off. Finally, coat it thoroughly in the breadcrumb mixture, gently pressing the crumbs onto the chicken to ensure they adhere well.
- Rest and Fry: Place the breaded chicken tenders on a cutting board or baking tray, and let them rest for a few minutes. This will help the coating set and ensure it doesn't fall off during frying. Once your air fryer is preheated, place the chicken tenders inside in a single layer, being careful not to crowd the basket. Spray the tenders lightly with cooking oil or avocado oil spray, which will help them achieve that golden, crispy texture.
Feel free to experiment with different combinations of seasonings and spices to find your perfect flavour profile. You can also try adding some parmesan cheese or dried herbs to your breadcrumb mixture for an extra flavour boost. Remember, the key to successful chicken tenders is achieving a balanced combination of seasonings and a well-coated breading that will result in a juicy, tender interior and a crispy, golden exterior.
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What to serve with chicken tenders
Air fryer chicken tenders are a quick, easy, and healthy meal, perfect for a weeknight. They are also versatile, and can be served with a wide variety of side dishes.
If you're looking for a classic, kid-friendly option, you can't go wrong with fries or homemade potato chips. If you're feeling adventurous, try making sweet potato fries or potato wedges in the oven. For a healthier option, roasted vegetables, such as zucchini, broccoli, or bell peppers, are a great choice and can be easily prepared in an air fryer.
Pasta dishes are also a popular choice to serve with chicken tenders. Orzo, a type of rice-shaped pasta, is a versatile option that can be paired with zucchini, tomatoes, or broccoli. For a more indulgent option, try mac and cheese, or a summer vegetable pasta salad with zucchini, summer squash, bell peppers, tomatoes, and corn.
Salads are another great option to accompany chicken tenders. A simple side salad or a more unique option like a cucumber salad, fennel and chickpea salad, or a kale Caesar salad can provide a fresh and flavorful contrast to the tenders.
Finally, don't forget the dipping sauces! Honey mustard, barbecue sauce, and ketchup are classic choices, but you can also get creative with an Asian dipping sauce or a sweet-spicy sauce.
With so many options to choose from, you're sure to find the perfect side dish to accompany your air fryer chicken tenders.
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Frequently asked questions
Each tender contains 74 calories.
Cooking time can vary depending on the brand and size of your air fryer. It can take anywhere from 7 to 12 minutes, depending on the recipe and thickness of the tenders.
Set your air fryer to 380 degrees Fahrenheit.
Yes, preheating the air fryer helps the outside of the chicken get crispy without overcooking the inside.
You can serve chicken tenders with a variety of dipping sauces such as honey mustard, BBQ sauce, ranch dressing, or ketchup. For a side dish, try French fries, tater tots, sweet potato fries, or onion rings.
