Healthy Chicken Tenders (Low Carb & Air Fryer Options)
Recipe type: Healthy Chicken Tenders (Low Carb & Air Fryer Options)
Serves: 3
  1. AIR FRYER and OVEN Instructions
  2. If needed, preheat air fryer (400 degrees) or oven (425 degrees).
  3. Set up your dredging station in either of these two ways—using half of the ingredients called for as you will refill halfway through:
  4. a. Three dredgings: Bowl 1–flour, salt, and pepper; Bowl 2–whisked eggs; Bowl 3–seasoned breadcrumbs or breading mix
  5. b. Two dredgings: Bowl 1–whisked eggs; Bowl 2: seasoned breadcrumbs or breading mix
  6. Stir ½ to 1½ TBSp of oil into breading mix bowl (last bowl), depending on whether you want to use 1 TBSP or up to 3 TBSP oil total and half the paprika.
  7. If using the flour first, dredge the first tender in the flour, cover with flour, and coat thoroughly.
  8. Dredge the tender in the egg then the breading mix. If double dipping, dredge in egg and breading mix again. (Remember, you will need more egg and breading mix if double dipping.)
  9. Place tender on sprayed rack in air fryer or sprayed oven rack gingerly.
  10. Repeat for all tenders, stopping halfway through to refill all bowls.
  11. Optional for both cooking methods: Place small pat of real butter on each tender.
  12. Air fryer cooking: Be sure tenders are barely touching and are not overlapping at all. Fry at 400 degrees for 8-10 minutes or until tenders reach a temperature of 165 degrees Fahrenheit internally when your oven thermometer is placed through a couple of tenders stacked on top of each other.
  13. Oven cooking; Place oven rack over a cookie sheet or jelly roll pan. Bake in regular oven for 15-17 minutes (convection may be as little as 14 minutes). Check with meat thermometer as described above.
Nutrition Information
Serving size: 3 Calories: 673 Fat: 39 Saturated fat: 9 Unsaturated fat: 2 Trans fat: 0 Carbohydrates: 44 Sugar: 2 Sodium: 442 Fiber: 1 Protein: 36 Cholesterol: 206
Recipe by Donna Reish at