Description

Crispy, juicy chicken tenders made in an air fryer with a simple panko coating and served with a homemade honey mustard dip. This healthy, low-oil recipe is ready in under 20 minutes, making it perfect for busy weeknights.

Ingredients

Scale

1.5 pounds boneless, skinless chicken breasts
1 cup buttermilk
2 large eggs, beaten
1.5 cups panko breadcrumbs
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
1 teaspoon kosher salt
0.5 teaspoon black pepper
Olive oil spray
3 tablespoons Dijon mustard
3 tablespoons mayonnaise
2 tablespoons honey
1 teaspoon lemon juice

Instructions

Pat chicken breasts dry and pound to 0.5-inch thickness if necessary, then slice into 1-inch wide strips.
Set up a breading station with three shallow bowls: one with buttermilk, one with beaten eggs, and one with panko mixed with garlic powder, onion powder, smoked paprika, salt, and pepper.
Dip each chicken strip into buttermilk, then egg, then press firmly into the panko mixture to coat.
Preheat air fryer to 400°F (200°C).
Lightly spray the air fryer basket with olive oil and arrange chicken tenders in a single layer without overlapping.
Spray the tops of the tenders lightly with oil.
Cook at 400°F (200°C) for 12-15 minutes, flipping halfway through, until internal temperature reaches 165°F (74°C) and crust is golden brown.
While chicken cooks, whisk together Dijon mustard, mayonnaise, honey, and lemon juice to make the honey mustard dip.
Let chicken rest for 2-3 minutes before serving with the dip.

Notes

Do not overcrowd the air fryer basket to ensure crispiness; cook in batches if necessary. Press crumbs firmly onto the chicken to prevent them from falling off. Spray the tops with oil for better browning. For a gluten-free version, swap panko for gluten-free breadcrumbs. Do not freeze cooked tenders as they become soggy; freeze uncooked breaded tenders instead.

Prep Time: 15 minutes
Cook Time: 12-15 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 4 tenders per servin
Calories: 320
Sugar: 2
Sodium: 450
Fat: 12
Saturated Fat: 2
Carbohydrates: 25
Fiber: 1
Protein: 30

Keywords: air fryer chicken tenders, healthy dinner, quick meals, honey mustard dip, crispy chicken, weeknight dinner, gluten-free option