Air Fryer Chicken Tenders
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.
Ingredients
- •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
- 1With paper towels, pat the chicken tenders dry. Sprinkle with ½ teaspoon kosher salt.
- 2In a shallow bowl (a pie dish works well) beat the eggs together. In a second shallow bowl, stir together the panko, breadcrumbs, paprika, garlic powder, pepper, and remaining 1 ½ teaspoons salt. Line a baking sheet with parchment paper and keep it nearby.
- 3Coat the chicken tenders: Working a few at a time, dip each piece of chicken into the egg, then into the breadcrumb mixture, patting it gently as needed to adhere. Shake off excess.
- 4Transfer the chicken to the prepared baking sheet. Repeat with remaining pieces.
- 5Preheat the air fryer to 400 degrees F. If you’d like to keep the chicken warm between batches, turn a regular oven to 250 degrees F. Coat the air fryer basket with the olive oil cooking spray, then add chicken tenders in a single layer so that they are not touching (I can cook 4 at a time). Coat the top of the chicken tenders with oil spray.
- 6Cook the chicken for 7 to 8 minutes, pulling out the air fryer basket and flipping the pieces over once halfway through. (The chicken should register at least 165 degrees F on an instant read thermometer and the outsides will be golden brown and crisp.) Repeat with remaining chicken tenders, keeping them warm in the oven between batches as desired. Enjoy hot.
Nutrition — Per Serving
441
calories
57g
protein
8g
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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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.
