Low Fat Air Fried Chicken Tenders
Crispy, golden, and guilt-free, these Low Fat Air Fried Chicken Tenders are a healthier twist on a family favorite! Perfectly seasoned with garlic, onion, paprika, and a pinch of pepper, these juicy chicken strips are marinated in tangy buttermilk for tenderness and coated in whole wheat breadcrumbs for a satisfying crunch. Cooked to perfection using the air fryer with minimal oil, they make an excellent choice for anyone looking to enjoy a flavorful, low-fat dinner or snack. Ready in just 25 minutes, these easy chicken tenders pair beautifully with your favorite dipping sauces and are sure to impress kids and adults alike. Whether you're planning a weeknight meal or a game-day treat, this lighter version of crispy chicken tenders will have everyone reaching for seconds! Keywords: low-fat chicken tenders, air fryer recipes, healthy chicken dinner, crispy chicken strips, easy weeknight meal.
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken breast
- 0.5 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Paprika
- 1 cup Whole wheat breadcrumbs
- as needed Low-fat cooking spray
Instructions
Begin by cutting the boneless, skinless chicken breast into strips approximately 1-inch wide to form chicken tenders.
In a large mixing bowl, combine the buttermilk, garlic powder, onion powder, salt, black pepper, and paprika. Stir until well mixed.
Add the chicken strips to the buttermilk mixture, ensuring they are fully submerged. Cover and marinate in the refrigerator for at least 30 minutes or up to overnight for more flavor.
Preheat your air fryer to 400°F (200°C) for about 5 minutes.
Place the whole wheat breadcrumbs in a shallow dish. Remove the chicken strips from the marinade, allowing any excess buttermilk to drip off, and dredge each strip in the breadcrumbs, pressing gently to adhere.
Lightly coat the air fryer basket with low-fat cooking spray to prevent sticking.
Arrange the breaded chicken tenders in a single layer in the air fryer basket, ensuring they are not touching to allow even cooking.
Lightly spray the tops of the chicken tenders with low-fat cooking spray to aid in browning.
Air fry the chicken tenders at 400°F (200°C) for 10 minutes, flipping halfway through the cooking time, until golden brown and cooked through.
Carefully remove the chicken tenders from the air fryer and let them rest for a few minutes before serving. Serve warm with your favorite dipping sauces!
Nutrition Facts
Calories |
1291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.8 g | 34% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 399 mg | 133% | |
| Sodium | 2450 mg | 107% | |
| Total Carbohydrate | 91.7 g | 33% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 10.3 g | ||
| Protein | 161.7 g | 323% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 292 mg | 22% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 1754 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
