Healthy Chicken Tenders
- Makes 16 chicken tenders
- Prep 15 minutes
- Cook 10 minutes
- Total 1 hour 25 minutes
Golden, crispy, and ready in 10 minutes these Healthy Chicken Tenders are the kind of recipe you prep once and thank yourself for later. They’re gluten-free less than 100 calories per tender, freezer-friendly, and made with clean ingredients you actually recognize. When you’re ready to cook, pop a batch in the air-fryer and dinner’s done. Save this recipe for your busiest nights and skip the takeout.
Ingredients
Makes 16 chicken tenders
- 2 lbs chicken breasts (I used 3 breasts), cut into tenders
- 3 eggs
- salt, to taste
- pepper, to taste
- sriracha, optional
- 1 cup gluten-free breadcrumbs, I used the Aurora brand
- ½ cup Parmigiano Reggiano, grated
Equipment
- Nakiri Knife
- Cutting Board
- Mixing Bowls
- Baking Sheet
- Parchment Paper
- Air Fryer
- Meat Thermometer
Method
- Place the chicken breast on a cutting board. Firmly place one hand on top of the chicken breast to prevent slipping. Holding a sharp knife parallel to the board, slice horizontally through the thickest part of the breast to create two thin cutlets. Then, slice each cutlet into 2 or 3 strips (depending on the size) until you have about 16 strips.
- In a mixing bowl whisk together the eggs, salt, pepper, and sriracha (if using). Place the chicken strips into the egg mixture and coat well.
- Pour the breadcrumbs and Parmigiano into a large Ziploc bag. Add the tenders and shake well to coat.
- You can cook them right away OR line a baking sheet with parchment paper and arrange coated chicken strips in rows about 1 inch apart. Flash freeze for about 1-2 hours.
- Once frozen, transfer your tenders into freezer safe bags and store for up to 2 months.
- When you’re ready to cook, lightly spray the frozen tenders with avocado oil spray. Place them in the air fryer in a single layer and cook at 400°F (205°C) for 8–10 minutes, or until the internal temperature reaches 165°F (75°C).
- Serve with your favorite dipping sauce and enjoy!
Kitchen notes
- Pat the chicken dry: Blot the chicken with paper towels before adding it to the whisked eggs so the coating sticks properly.
- Don’t overcrowd the basket: Air-fry in a single layer with space between each tender to make sure they crisp up properly. Work in batches if needed.
- Pro tip: Before filling your Ziploc bag, fold the top edges down 1–2 inches to create a cuff. It keeps the seal clean, helps the bag stand open, and makes transferring your chicken tenders way less messy.
- Breadcrumb substitutes: Regular breadcrumbs, our homemade breadcrumbs or panko work just as well if you’re not gluten-free.
- Baking method: If you don’t have an air fryer, you can bake at 425°F (220°C) on a wire rack set over a parchment-lined baking sheet. Spray with avocado oil and bake for 15-20 minutes, flipping halfway through, until golden and cooked through to 165°F (75°C). The wire rack is key — it lets hot air circulate underneath so they get crispy. They probably won’t get as crispy as they would in the air fryer, but it’s a great substitute!
- Storage: Cooked tenders keep in an airtight container in the fridge for up to 4 days. Frozen uncooked tenders keep for up to 2 months — cook straight from frozen, no thawing needed.
