Low Fat Crispy Fried Chicken Tenders
Indulge in guilt-free comfort food with these Low-Fat Crispy Fried Chicken Tenders, a healthier twist on a classic favorite that doesn’t skimp on flavor or crunch. Marinated in tangy low-fat buttermilk and a hint of hot sauce, these chicken tenders are coated in a seasoned whole wheat flour blend for a perfect golden crust. Cooked to crispy perfection in an air fryer with olive oil spray, they’re lower in fat but every bit as satisfying as traditional fried chicken. Ready in under 45 minutes, this recipe is ideal for busy weeknights or game-day gatherings. Serve them with your favorite low-fat dipping sauce or pair with a fresh salad for a balanced, crowd-pleasing meal. SEO keywords: low-fat fried chicken, crispy chicken tenders, air fryer chicken recipe, healthy comfort food.
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Recipe Information
Ingredients
- 1 pound chicken breast tenders
- 1 cup buttermilk, low-fat
- 1 tablespoon hot sauce
- 1 cup whole wheat flour
- 0.5 cup cornstarch
- 0.5 teaspoon baking powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- olive oil cooking spray
Instructions
Place the chicken tenders in a large bowl or a zip-top bag. Add low-fat buttermilk and hot sauce, ensuring all chicken pieces are coated. Cover or seal and marinate in the refrigerator for at least 30 minutes, or up to 4 hours for better flavor infusion.
In a shallow dish, combine whole wheat flour, cornstarch, baking powder, paprika, garlic powder, onion powder, ground black pepper, and salt.
Remove chicken tenders from the buttermilk marinade, allowing excess to drip off, and coat each piece in the flour mixture, pressing gently to adhere. Shake off excess flour.
Preheat your air fryer to 390°F (200°C).
Lightly spray the basket of the air fryer with olive oil cooking spray to prevent sticking.
Arrange chicken tenders in a single layer in the air fryer basket. Lightly spray the tops with olive oil cooking spray.
Cook the tenders for 10 minutes, then flip them over and spray again lightly with olive oil spray, cooking for an additional 10-15 minutes until golden brown and crispy. The internal temperature should reach 165°F (74°C).
Remove chicken tenders from the air fryer and let them rest for a few minutes before serving.
Serve with your favorite low-fat dipping sauce or alongside a fresh salad.
Nutrition Facts
Calories |
1720 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 528 mg | 176% | |
| Sodium | 3511 mg | 153% | |
| Total Carbohydrate | 135.1 g | 49% | |
| Dietary Fiber | 16.6 g | 59% | |
| Total Sugars | 12.7 g | ||
| Protein | 239.4 g | 479% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 389 mg | 30% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 2002 mg | 43% | |
*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.
