Low Sodium Airfried Chicken Tenders
Crisp, golden, and perfectly seasoned, these Low Sodium Airfried Chicken Tenders are a healthier twist on a classic comfort food. Made with tender chicken marinated in creamy buttermilk and coated in a flavorful blend of garlic, onion, paprika, and whole wheat breadcrumbs, this recipe offers all the crunch you crave without the excess salt. Air frying locks in juiciness while delivering irresistibly crispy breading with just a spritz of olive oil spray. Ready in under 35 minutes (plus marinating time) and cooked to perfection without deep-frying, these guilt-free chicken tenders are perfect for a family-friendly main course or a satisfying snack. Pair them with your favorite low sodium dip or a fresh salad for a wholesome meal that doesn’t sacrifice flavor. Ideal for meal preppers and those watching their sodium intake!
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Recipe Information
Ingredients
- 1 pound Chicken tenders
- 1 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Ground cayenne pepper
- 1 cup Whole wheat breadcrumbs
- Olive oil spray
Instructions
Begin by placing the chicken tenders in a large bowl and pouring the buttermilk over them. Stir well to ensure all the chicken is coated. Let the chicken marinate for at least 30 minutes or up to 8 hours in the refrigerator for more flavor.
In a separate shallow dish, combine the garlic powder, onion powder, paprika, black pepper, and ground cayenne pepper. Stir in the whole wheat breadcrumbs until the spices are evenly distributed.
Preheat the air fryer to 400°F (200°C).
Remove the chicken tenders from the buttermilk marinade one by one and allow excess buttermilk to drip off. Dredge each tender in the breadcrumb mixture, pressing the crumbs gently onto the chicken for a good coating.
Once all the chicken tenders are coated, lightly spray them with olive oil spray. This helps to crisp up the breadcrumbs without adding extra sodium.
Place the tenders in the air fryer basket in a single layer. Depending on the size of your air fryer, you may need to cook them in batches to avoid overcrowding.
Air fry the chicken tenders at 400°F (200°C) for about 10-12 minutes, flipping them halfway through the cooking time. They should be golden brown and have an internal temperature of 165°F (74°C).
Once cooked, remove the chicken tenders from the air fryer and let them rest for a couple of minutes before serving.
Serve as a wholesome main dish, accompanied by your favorite low sodium dipping sauce or a fresh side salad.
Nutrition Facts
Calories |
1965 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.8 g | 106% | |
| Saturated Fat | 19.5 g | 98% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 254 mg | 85% | |
| Sodium | 3784 mg | 164% | |
| Total Carbohydrate | 170.8 g | 62% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 16.2 g | ||
| Protein | 115.8 g | 232% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 436 mg | 34% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 1772 mg | 38% | |
*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.
