Low Sodium Air Fried Chicken Tenders
Crispy, flavorful, and guilt-free, these Low Sodium Air Fried Chicken Tenders are a game-changer for a healthier spin on a family favorite. Coated in a blend of whole wheat flour, unsalted breadcrumbs, and aromatic spices like smoked paprika, garlic powder, and onion powder, these tenders deliver bold flavor without the excess salt. Air frying ensures a golden, crunchy exterior while keeping the chicken inside tender and juicy, all with minimal oil. Ready in just 35 minutes, this quick and easy recipe is perfect for weeknight dinners or meal prepping. Serve them with your favorite low sodium dipping sauce or a side of vegetables for a wholesome and satisfying meal! Keywords: low sodium chicken tenders, air fryer recipe, healthy chicken tenders, crispy chicken tenders without salt.
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Recipe Information
Ingredients
- 1 pound chicken tenders
- 1 cup unsalted breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon dried parsley
- 1 egg
- 0.5 cup buttermilk
- 0.5 cup whole wheat flour
- cooking spray
Instructions
In a shallow bowl, whisk together the buttermilk and egg until well combined.
In another shallow dish, mix the whole wheat flour, garlic powder, onion powder, black pepper, smoked paprika, and dried parsley.
Prepare a third shallow dish with unsalted breadcrumbs.
Pat the chicken tenders dry with paper towels.
Dip each chicken tender into the flour mixture, ensuring an even coat.
Next, dip the floured chicken tender into the buttermilk mixture, allowing excess to drip off.
Finally, coat the chicken tender with breadcrumbs, pressing lightly to ensure they adhere.
Preheat the air fryer to 380°F (193°C) for 3 minutes.
Lightly spray the air fryer basket with cooking spray to prevent sticking.
Arrange the chicken tenders in a single layer in the air fryer basket, leaving space between each piece to ensure even cooking.
Lightly spray the tops of the chicken tenders with cooking spray to encourage browning.
Air fry the chicken tenders for 7-8 minutes, flip them halfway through cooking to ensure an even crispy texture.
Check that the internal temperature of the chicken reaches 165°F (74°C) to ensure they are fully cooked.
Remove the chicken tenders from the air fryer and let them cool for a few minutes before serving.
Serve with your favorite low sodium dipping sauce or a side of steamed veggies for a complete meal.
Nutrition Facts
Calories |
2215 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.5 g | 113% | |
| Saturated Fat | 20.3 g | 102% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 436 mg | 145% | |
| Sodium | 3681 mg | 160% | |
| Total Carbohydrate | 216.6 g | 79% | |
| Dietary Fiber | 17.7 g | 63% | |
| Total Sugars | 15.6 g | ||
| Protein | 126.3 g | 253% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 479 mg | 37% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 1878 mg | 40% | |
*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.
