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Air-Fried Spicy Parmesan Chicken Tenders

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

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Air Fried Chicken Tenders Recipe

Ingredients

Ingredients for 5 air fried chicken tenders servings:

  • 1 1/4 lb raw chicken breast, cut into long tenders
  • Marinade
    • 1 teaspoon avocado oil
    • 2 teaspoons smoked paprika
    • 1 teaspoon dried rosemary
    • 1/2 teaspoon cayenne (optional)
    • pinch of black pepper
  • Coating
    • 1 1/4 cups gluten-free panko OR chickpea crumbs
    • 1 1/4 cups parmesan cheese, grated or shredded
    • 1 1/4 cups super fine almond flour
    • 2 eggs, lightly beaten
  • avocado oil spray
Steps
  1. In a sealable plastic bag or large bowl, add the chicken and the marinade.  Mix and rub it all over the chicken.  Marinate at least 20 minutes covered in the fridge, but better if left overnight.
  2. Set the air-fryer (or oven) to 420F.
  3. In 3 separate bowls, add chickpea crumbs AND parmesan, in another bowl whisk together the eggs, and in the last bowl add the almond flour.
  4. Dip the tenders in the almond flour, then the eggs, then the parmesan-crumb mix.  Place it in the air-fryer basket or a baking sheet lined with parchment. Repeat for remaining tenders.
  5. Lightly spray the tenders with avocado oil, then air-fry for 8-10 minutes, or bake for 10 – 12 minutes, or until the outside is golden brown and the inside is cooked through (white).
  6. Enjoy with a large arugula salad or your choice of salad!

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Calories
447
Protein
46g
Fat
20g
Carbs
20g
Sodium
Fiber
2g
Sugar
2g
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Arugula Cucumber Parmesan Salad

Ingredients

spicy parmesan chicken tendersIngredients for 1 serving

  • 2 cups baby arugula
  • 1/3 medium cucumber, sliced
  • 1/4 cup shaved parmesan
  • Vinaigrette
    • 1 tablespoon olive oil
    • 1 tablespoon Dijon mustard
    • 1 tablespoon apple cider vinegar (or white vinegar)
    • juice from 1 lemon
    • pinch of sea salt & pepper (or to taste)
Steps

Mix together the ingredients for the vinaigrette.  Make the salad in a large bowl, then drizzle the vinaigrette over it and toss it with your hands, ensuring that every leaf is covered in dressing.  Enjoy!

Calories
163
Protein
2g
Fat
14g
Carbs
5g
Sodium
Fiber
.20g
Sugar
1g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.