Air Fryer Chicken Tenders

Chicken tenders coated in seasoned panko and Parmesan and air fried until golden and crunchy, with a honey mustard dipping sauce. Serves 4.

High-protein

Golden panko-crusted air fryer chicken tenders with honey mustard sauce
  • Prep 15 min
  • Cook 12 min
  • Total 30 min
  • Yield 4 servings

Jump to: Ingredients | Instructions | Nutrition | Tips | Questions | Print recipe

These taste like fried chicken tenders with a fraction of the oil. Panko gives the most crunch, and a little Parmesan in the coating helps it brown.

A quick honey mustard sauce takes one minute to stir together while the tenders cook.

Ingredients

Tenders

  • 1 1/2 pounds chicken tenderloins
  • 1/2 cup all-purpose flour
  • 2 eggs
  • 1 1/2 cups panko bread crumbs
  • 1/3 cup grated Parmesan
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon kosher salt
  • Cooking spray

Honey mustard

  • 1/3 cup mayonnaise
  • 2 tablespoons honey
  • 2 tablespoons Dijon mustard
  • 1 teaspoon lemon juice

Instructions

  1. Heat the air fryer. Heat the air fryer to 400°F.
  2. Set up the coating. Put the flour in one shallow dish and beat the eggs in a second. Mix the panko, Parmesan, garlic powder, paprika and salt in a third.
  3. Coat. Dredge each tender in flour, dip in egg and press into the panko mixture to coat well.
  4. Air fry. Lay the tenders in a single layer, mist the tops with cooking spray and cook 10 to 12 minutes, turning once and spraying again, until golden and 165°F inside.
  5. Make the sauce. Stir together the mayonnaise, honey, mustard and lemon juice and serve with the tenders.

Nutrition per serving (estimated)

580Calories
40 gCarbohydrates
2 gFiber
38 gNet carbs
50 gProtein
24 gFat

Estimated per serving, based on 4 servings, using USDA FoodData Central values for each ingredient. Net carbs are carbohydrates minus fiber. Optional ingredients, garnishes and anything served on the side are not included. Brands and portion sizes change the numbers.

High-protein

Tips

  • A light coat of cooking spray is what turns the panko golden; dry crumbs stay pale.
  • Cut boneless breasts into strips if you cannot find tenderloins.

Questions about this recipe

Can I make these gluten-free?
Yes. Use gluten-free flour and gluten-free panko.
How do I reheat leftover tenders?
Air fry at 375°F for 3 to 4 minutes; they crisp up again.

Serve it with

Build the whole dinner: sides, sauce and dessert ›

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