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.

print recipe

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:


  1. Thanks for sharing your info. I really appreciate your efforts and I will be waiting for your further write.
    Thanks for sharing !
    tanki online 2 | game 2048 online

  2. You should consider an Instant Pot Electric Pressure cooker this year!

  3. How many servings did this feed? Do you have to put them in just 3 at a time? Thanks :)

    1. This made two large servings and you need to keep them in the basket in a single layer

    2. How do you make multiple servings?? Do you have to cool it down each time or can you just keep going??

  4. Can't wait to try these in my New Air Fryer. You need to get a instant pot duo 7 in 1 they are Wonderful. You will love it

  5. Had my philips air fryer over a year but not used it much, giving these a go tonight!! Thanks!

  6. This such a healthy food item. I also want to eat it. But some small harmful animals are so much dangerous for your this food item. So keep to safe this food from those harmful animals. You need to check this pest control boulder site to get solution from it.

  7. Wow, this is quite amazing. I think it would be that many people still find these stories.




  8. Luckily, when our first extremely long, sweltering summer day arrived, I was by the pool perusing Claire Cook's seventh novel, Seven Year Switch, which got merited shoreline read yell outs from People, USA Today, and the New York Times. Seven Year Switch denoted the first occasion when I read one of Claire Cook's books, albeit Must Love Dogs is one of my untouched most loved motion pictures.

  9. I like the simple recipes that are great. Looking forward to the next post geometry dash

  10. Sure doesn't brown like a deep fryer.

  11. Your blog is great. I read a lot of interesting things from it. Thank you very much for sharing. Hope you will update more news in the future.
    Hotmail sign in
    Hotmail login
    Yahoo sign up

  12. This is verry yummy i like and i want to try this and not forget for you all visit my site here

    Cerita Sex |
    Cerita Bokep |
    Terapist Spa Murah |
    Cerita Dewasa |
    Cerita Hot |

  13. i thing i look about this pic in the my brain thing i want eat that , foryou want to look a good girl can visit my site here

    Cerita Panas
    Kumpulan Cerita Panas
    Cerita Bokep
    Cerita Dewasa
    Cerita Hot

  14. I have read through some similar topics! However, your post has given me a very special impression, unlike other posts. I hope you continue to have valuable articles like this or more to share with everyone!
    happy wheels

  15. ารเล่นแทงบอลนั้น เลือกเล่นคาสิโนที่มีโอกาสถูกมากกว่าผิด อย่าง รูเล็ต เกมส์ที่จะทำเงินให้เราแบบเรื่อย ๆ และ โบนัสฟรี mm88 มีการลดความเสี่ยงได้มากกว่าเกมส์อื่น ๆ มาก หากเรารู้กติกาคร่าว ๆ ของเกมส์นี้ เราก็สามารถที่จะวางเดิมพันแบบที่มีความงามเสี่ยงน้อยที่สุดได้ ไม่ว่าเราจะเล่นแบบไหน เราก็สามารถที่จะทำกำไรกับเกมส์นี้ได้ง่ายมากทีเดียว

  16. Your blog was very helpful information for me, by this blog keep share with us, thank you so much.
    Jeans Manufacturers in Delhi

  17. Blog was helpful information for me, keep share with us, thank you so much.
    Best Godown Painting

  18. Very useful information for me, keep sharing with us, thank you so much for share this Topic.
    Mumbai Bike Tour

  19. Thank you so much for share this Useful information for me, keep share blog with us.
    Lifestyle Magazine

  20. Very interesting to read this article, I would like to thank you to share with us.
    Web design company

  21. Very nice and interesting to read this article, I would like to thank you so much to sharing with us.
    Sea Freight Company in Delhi

  22. I am really happy to say this I am deeply read your article, I am searching like this type valuable information, it’s really helpful for me, I am happy to found it, thank you so much for share this blog, great work, keep sharing like this type of article, thank you so much for read my comment, if any one searching website designing company in India please visit my website
    Website Designing Company in Delhi

  23. These are great. Just a little note, you can use Honey Mustard, Thousand Island, Ranch, just take your pick of salad dressings or hot sauces to make these lovable by people that don't like ketchup, Catsup or whatever. I love ketchup, I save it for loaded hot dogs.

  24. These are excellent, I use the whole egg because the yolk is healthier than the white. Want proof? Watch this video I would also like to point out that if you are a little tired of ketchup, you can use any salad dressing as a dip or hot sauce.