Go Back

Air Fryer High Protein Chicken Tenders - Crispy, Juicy, and Quick

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds chicken tenders (or chicken breasts cut into strips)
  • 1/2 cup plain nonfat Greek yogurt
  • 1 large egg
  • 1 tablespoon Dijon mustard
  • 1 teaspoon hot sauce (optional, for a mild kick)
  • 1 cup panko breadcrumbs
  • 1/3 cup finely grated Parmesan cheese
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • Olive oil spray or avocado oil spray
  • Lemon wedges, for serving (optional)
  • Fresh parsley or chives, chopped (optional, for garnish)

Method
 

  1. Prep the chicken: If using chicken breasts, slice into even strips about 1-inch wide. Pat dry with paper towels. This helps the coating stick.
  2. Make the high-protein marinade: In a bowl, whisk the Greek yogurt, egg, Dijon, and hot sauce. Season with a pinch of salt and pepper. Add the chicken and toss to coat. Let it sit for 15–30 minutes in the fridge.
  3. Mix the coating: In a shallow dish, combine panko, Parmesan, smoked paprika, garlic powder, onion powder, 1/2 teaspoon salt, and black pepper. Stir well so the spices are evenly distributed.
  4. Preheat the air fryer: Set to 400°F (200°C) for 5 minutes. A hot basket jump-starts the crisping.
  5. Coat the tenders: Working one piece at a time, lift chicken from the marinade, let excess drip off, then press into the panko mixture. Pack the crumbs on all sides for a solid crust.
  6. Arrange and spray: Lightly spray the air fryer basket with oil. Place tenders in a single layer with a little space between each. Spray the tops with oil to help the crust brown. You may need to cook in batches.
  7. Air fry until golden: Cook at 400°F (200°C) for 9–12 minutes, flipping halfway and spraying again. Tenders are done when the crust is deep golden and the internal temperature hits 165°F (74°C).
  8. Season and rest: Sprinkle with a pinch of salt right out of the air fryer. Let rest 2–3 minutes so the juices settle.
  9. Serve: Add a squeeze of lemon and a sprinkle of herbs if you like. Pair with a simple salad, roasted veggies, or sweet potato wedges.