Air Fryer Chicken Tenders

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Crispy, juicy, flavor-packed Air Fryer Chicken Tenders! Coated in crushed cornflakes for crunch, seasoned just right, and packing 18g of protein per tender. Perfect for dipping, stacking on a salad, or meal prepping for the week—especially with a side of my Healthier Cane’s sauce.

Watch The Air Fryer Chicken Tenders Recipe Video Below!

Air Fryer Chicken Tenders

When I first started experimenting with macro-friendly cooking, I was blown away by how much you can lighten up classic comfort foods without losing the flavor. These Air Fryer Chicken Tenders are a perfect example. I’ve always loved fried chicken, but I didn’t love the extra grease and calories that come with deep frying. By swapping the fryer for an air fryer, I get the same golden crunch and juicy center—with way fewer calories and plenty of protein to keep me on track with my fitness goals. The secret is crushed cornflakes for that crisp coating and a light spray of avocado oil. Honestly, if you don’t have an air fryer yet, this is your sign—it’s a game changer for quick, healthier meals. I love these tenders with my lighter Cane’s sauce, but they’re also super versatile: brush on BBQ, drizzle hot honey, or toss in buffalo sauce to mix it up. This recipe has become one of my go-to favorites because it proves you can keep things crispy, flavorful, and macro-friendly all at once.

Ingredients

Main

• 1.5 lb chicken tenderloins or sliced chicken breast
• 40g all-purpose flour
• 10g cornstarch
• 2 eggs, beaten
• 60g crushed cornflakes
• Cooking spray

Seasonings

• 1 tsp salt
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• ½ tsp black pepper
• ½ tsp chicken bouillon

Step-By-Step Instructions

1. Combine chicken with all seasonings and let it marinate for 15 minutes (or longer if you have time).
2. Dredge each tender in a mix of flour and corn starch (add seasoned salt for extra flavor), dip into beaten eggs, then coat in crushed cornflakes (you can season this layer lightly too).
3. Spray both sides lightly with cooking spray and air fry at 400°F for 12–15 minutes, flipping halfway through.
4. Let them rest, then dip into your favorite sauce or serve with a side.

Macro Breakdown