Tasty fried chicken tenders with herbs on a white plate and marble background.

Stovetop~30 minComplexity

Air Fryer Chicken Tenders

Name: Air Fryer Chicken Tenders
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: american
Ingredients: Chicken breast, raw, boneless skinless; 2 teaspoons kosher salt (divided); Egg, whole, large, raw; Bread crumbs, panko, dry; Bread crumbs, whole wheat, dry; Paprika, ground; Garlic powder; ¼ teaspoon ground black pepper; Cooking spray (per 1-second spray); BBQ sauce

Air Fryer Chicken Tenders provide 57g protein and 441 calories per serving — a mid-range protein option that works as a standalone meal or component. Four servings prepare in minutes, giving you flexibility to adjust carb and fat sides based on your current training phase.

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Ingredients

4 servings

•
Chicken Breast, Boneless Skinless(907g)
•
2 teaspoons kosher salt (divided)
•
Egg, Whole, Large
•
Bread Crumbs, Panko, Dry(80g)
•
Bread Crumbs, Whole Wheat, Dry(80g)
•
Paprika, Ground(10g)
•
Garlic powder(5g)
•
¼ teaspoon ground black pepper
•
Cooking spray (per 1-second spray)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
•
BBQ Sauce

Instructions

1Pat the chicken breast dry with paper towels and cut into tender-sized strips (roughly 3–4 inches long).
2In a shallow bowl, beat the eggs together. In a second shallow bowl, combine the panko breadcrumbs, whole wheat breadcrumbs, paprika, and garlic powder; stir until evenly mixed.
3Working with a few pieces at a time, dip each chicken tender into the egg, then coat thoroughly in the breadcrumb mixture, patting gently to help it adhere. Shake off excess and place on a clean plate.
4Heat a large skillet or griddle over medium-high heat (around 350–375°F if using an electric skillet). Lightly coat the cooking surface with cooking spray.
5Working in batches to avoid crowding, cook the chicken tenders 6–8 minutes, flipping halfway through, until the external coating is golden brown and crispy and the internal temperature reaches 165°F when checked with a meat thermometer.
6Transfer the cooked chicken to a paper towel-lined plate to cool slightly while you finish cooking remaining batches over medium-high heat.
7Once all chicken is cooked, divide evenly into 4 airtight containers while still warm. Drizzle or brush each portion with BBQ sauce, or pack sauce separately for dipping.
8Refrigerate for up to 4 days. Reheat in a 350°F oven for 8–10 minutes until warmed through.

Nutrition — Per Serving

441

calories

57g

protein

fat

Carbohydrates: 31g
Saturated fat: 1.8g
Sodium: 397 mg
Dietary fiber: 2.8g

4 servings per batch · ~271g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Air Fryer Chicken Tenders have per serving?

Each serving contains 57g of protein with 441 calories, placing this among the highest protein-per-calorie chicken preparations available. Macros break down to 8g fat and 31g carbs per serving.

How long does Air Fryer Chicken Tenders take to prep?

Quick prep time with 4 servings per batch gives you four ready-to-eat high-protein portions that work across multiple meal prep days without significant time investment.

Is Air Fryer Chicken Tenders good for muscle gain?

At 57g protein and 441 calories per serving, this recipe is highly efficient for muscle gain phases where hitting 180-200g daily protein is the priority. The 31g carbs support workout performance while protein dominates the macro profile.