Healthy Air Fried Chicken Tenders

I know that I am officially a grown up now because for the past three Christmases I've asked for kitchen appliances for my presents.  Like really, how boring am I now that the only thing I can think of that I want are kitchen appliances?!? Grandmom status over here I guess.

Ah well, call me a grown-up or old but I actually have really liked every kitchen gadget I've received so far: first a dutch oven, then a grill pan, and this year was definitely the best so far because I got an AIR FRYER!!! (affiliate link - I have the philips brand!)

Annnnd then I went and made healthy air fried chicken tenders with it.  WOOT! An "air fryer" essentially fries food by circulating hot air in the unit.  You can use a little bit of oil or just spray your food with olive oil spray (like PAM) and it makes the food turn out nice and crispy like it was just dunked in a regular fryer but instead is SOOOO much more healthy for you because you only use a fraction of the amount of oil!

To make my chicken tenders I cut chicken breasts into tenders and coated them with flour, then dunked them into egg whites, and lastly coated them with panko bread crumbs. 

You really only need a very small portion of flour and panko so this recipe is still pretty low carb.

After the chicken is coated all you have to do is load it into the bin of the air fryer, spray with olive oil spray, and cook at 350 degrees for about 10 minutes.

Only 10 minutes for super crunchy and tasty chicken tenders that taste like an indulgence but for none of the extra calories! I served this for dinner one night with some ketchup (duh) and a side of roasted asparagus and my boyfriend was SO impressed.  He literally told me that he could eat that exact meal once a week for the rest of his life. I would call that a success!

Good thing I have 11 more months still to think of what appliance I want for Christmas next year because I have TONS of other ideas for things to make in my air fryer still! Stay tuned for some more yummy creations :)

Nutritional Information

My batch of chicken made two servings of  375 calories each with 18 grams of carbs, 6 grams of fat and 57 grams of protein.

Note: if you track macros exactly I would recommend weighing your egg whites, flour and panko before you dip your chicken in them, as well as after.  Subtract out the amount of egg whites/flour/panko left over in the bowl (if any) after all the chicken is coated and adjust your macros accordingly.

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Healthy Air Fried Chicken Tenders
Air Fried chicken tenders taste like an indulgent fried treat at a fraction of the calories! Only a few quick steps to prepare, they cook up in only 10 minutes and make a great week night meal.
  • 12oz of Chicken Breasts
  • 1 Egg White
  • 1/8 Cup Flour
  • 35g Panko Bread Crumbs
  • Salt and Pepper
Trim chicken breast of any excess fat and cut into tenders. Season each side with salt and pepper. Dip chicken tenders into flour, then egg whites, then panko bread crumbsLoad into air fryer basket and spray with olive sprayCook at 350 degrees for about 10 minutes or until cooked through
Prep time: Cook time: 10 Total time: