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–+ servings
Crispy Air Fryer Parmesan Chicken Tenders

Crispy Air Fryer Parmesan Chicken Tenders for Guilt-Free Crunch

Enjoy crispy air fryer Parmesan chicken tenders that are gluten-free and low-carb, perfect for a guilt-free dinner.
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Prep Time 10 minutes
Cook Time 16 minutes
Total Time 26 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: American
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound Chicken Tenders Can substitute with chicken breasts cut into strips
For the Coating
  • 1 cup Parmesan Cheese Can substitute with nutritional yeast for dairy-free
  • 1 cup Panko Breadcrumbs Avoid regular breadcrumbs for best texture
  • 2 large Eggs Can swap with aquafaba or a flaxseed egg for vegan option
  • 1 teaspoon Garlic Powder Optional but recommended
  • 1 tablespoon Italian Seasoning Feel free to use fresh herbs
Cooking Tips
  • 1 can Cooking Spray Helps achieve golden crunch

Equipment

  • Air Fryer

Method
 

Step‑by‑Step Instructions
  1. Prep the chicken. Pat the chicken tenders dry with paper towels, then beat the eggs in a shallow bowl, dipping each tender into the egg.
  2. Make the coating. In a separate bowl, combine panko breadcrumbs, Parmesan cheese, garlic powder, and Italian seasoning.
  3. Coat the chicken tenders. Roll each egg-coated tender in the panko mixture and place on a tray in a single layer.
  4. Cook in air fryer. Preheat air fryer to 400°F (200°C), then transfer tenders into the basket and spritz with cooking spray. Cook for 14-16 minutes, flipping halfway.
  5. Serve and enjoy. Remove from the air fryer and let cool slightly. Serve warm with dipping sauces.

Nutrition

Serving: 1tenderCalories: 320kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 120mgSodium: 600mgPotassium: 400mgFiber: 1gSugar: 1gVitamin A: 200IUCalcium: 300mgIron: 1.5mg

Notes

These chicken tenders can adapt to different seasons and dietary needs with a variety of coatings and seasonings.

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