Air Fryer Chicken Tenders
These Air Fryer Chicken Tenders deliver 41g protein and 449 calories per serving across 4 servings — a moderate-calorie protein base for maintenance or slight surplus phases. Quick stovetop preparation means you can batch these alongside other components and scale portion sizes without additional cooking time.
Ingredients
- •Chicken Breast, Boneless Skinless(567g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 1/2 Tsp Salt, Divided ($0.08)
- •1 Tsp Freshly Cracked Black Pepper, Divided ($0.05)
- •Flour, All-Purpose, White(30g)
- •Egg, Whole, Large
- •Bread Crumbs, Dry, Plain(120g)
- •Bread Crumbs, Panko, Dry(120g)
- •Italian seasoning(5g)
- •Garlic powder(6g)
- •Onion powder(5g)
- •Paprika, Smoked(3g)
- •Cooking spray (per 1-second spray)
Non-stick spray (PAM or store brand). Saves calories vs. pouring oil.
Instructions
- 1Place the chicken tenders on a cutting board. Season them on both sides with 1/2 tsp salt and 1/2 tsp black pepper. Next sprinkle the flour over the chicken tenders and toss to coat evenly.
- 2In a shallow bowl, add the eggs and whisk them together. In another shallow bowl, add the regular breadcrumbs, panko breadcrumbs, 1 tsp salt, 1/2 tsp cracked black pepper, Italian seasoning, garlic powder, onion powder, and smoked paprika. Mix the seasoning into the breadcrumbs.
- 3Now line up the chicken tenders, beaten eggs, and breadcrumb mixture. Using tongs or your hands, begin to coat the chicken tenders by first dipping them on both sides in the egg mixture, then transfer them to the breadcrumbs. Pat the breadcrumbs into the tenders and coat them evenly on both sides. Set the coated chicken pieces to the side on a clean plate or cutting board.
- 4Preheat the air fryer to 400°F. Place the chicken tenders in the basket in a single layer, making sure no pieces overlap. About 4 tenders at a time. Spray the tops of the chicken tenders with cooking spray. Air fry for 7 minutes then flip the chicken tenders over. Spray the tops of the chicken again with cooking spray and air fry for another 6 minutes until golden brown.
- 5Remove the chicken tenders from the air fryer basket and repeat with the second batch of tenders. Let the tenders cool for 3-5 minutes, then serve with your favorite dipping sauce and enjoy!
Nutrition — Per Serving
449
calories
41g
protein
7g
fat
- Carbohydrates
- 52g
- Saturated fat
- 1.6g
- Sodium
- 506 mg
- Dietary fiber
- 3.7g
4 servings per batch · ~214g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Air Fryer Chicken Tenders have per serving?
Each serving delivers 41g of protein and 449 calories, with 7g fat and 52g carbs creating a high-carb, high-protein option. This version emphasizes carbohydrate content compared to the standard chicken tender preparation.
How long does Air Fryer Chicken Tenders take to prep?
Quick prep time yields 4 servings per batch, providing multiple ready-to-eat portions that work efficiently for planning several days of meals around training.
Is Air Fryer Chicken Tenders good for muscle gain?
At 41g protein and 449 calories with 52g carbs, this is well-suited for muscle gain phases that prioritize carbohydrate intake for workout performance. The carb-to-protein balance supports glycogen repletion without overloading daily calories.
