Home > Recipes > Air-Fried Spicy Parmesan Chicken Tenders

Air-Fried Spicy Parmesan Chicken Tenders

Recipe 1


Prep 20min
Cook 10min
Total 30min

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


Step 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.

Step 2

Set the air-fryer (or oven) to 420F.

Step 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.

Step 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.

Step 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).

Step 6

Enjoy with a large arugula salad or your choice of salad!

Recipe 2

Arugula Cucumber Parmesan Salad

Prep 5min
Total 5min

Ingredients 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)


Step 1

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!

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Prep 25min
Cook 10min
Total 35min
Total Calories: 610cal
Total Carbs: 25g
Total Fats: 34g
Total Protein: 48g
Total Fiber: 2.2g
Total Sugar: 3g
About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!