Healthy Air Fryer Chicken Tenders

This is not only a delicious recipe for healthy air fryer chicken tenders, but a review of the Dash Compact Air Fryer. 

I have been eyeing an air fryer for months now. Ever since we’ve moved back to Florida our main diet has consisted of fried chicken from either Chick-fil-a or Zaxby’s.

While living in Oregon we didn’t get to eat at either of these places very often because they are practically non-existent in the Pacific Northwest.

We are definitely making up for that now! Plus, we moved into a house that is right down the street from a Chick-fil-a, Zaxby’s, PDQ, and Culver’s. So much fried chicken within minutes!!

So, when I saw something about a healthier way to eat fried food, I thought it was worth a try, instead of trying to give up my beloved fried chicken.

I grew up eating fried fish, now I practically live on fried chicken (a really bad habit to be in), and everything is better fried…I may have just had deep fried chocolate chip cookie dough on a stick at the fair a few weeks back.  #noregrets

What is an Air Fryer?

An air fryer is just what is sounds like…it fries food using hot air instead of oil.

The convection heat circulates through the fryer so it cooks fast, evenly, and crispy, just like fried food tastes best.

Because you’re not having to soak your food in fatty oil to fry it, food made with an air fryer contains 70%-80% less fat. 

Dash Compact Air Fryer Review

I was looking for a good quality air fryer that wasn’t going to take up too much space on my kitchen counters. I came across the Dash Compact Air Fryer and checked out some really good online reviews before buying.

It is the perfect size for a family of 2 and super easy to use. I ended up getting it in gray, but wish I would have seen this fun aqua color!

Cooking with the Dash Compact Air Fryer

All you have to do is put the food in the basket, set the heat level (up to 400 degrees Fahrenheit), and set the timer. 

Recipe options for different meats, vegetables, and desserts are included in the instruction manual so you can get an idea of how long to cook certain items.

There are also tons of air fryer cookbooks online too, with some great ideas. Think…sweet potato fries, brownies, garlic knots. Yum!

The only downside of the Dash Compact Air Fryer is that it is small.

It’s perfect for a single person, or couple, but if you have a larger family then you may want to consider a larger air fryer like the Philips Airfyer. This way you wouldn’t have to make multiple batches. However, the Dash is a good starter air fryer to start testing some dishes in!

One thing I love about the air fryer is how fast it cooks. These chicken tenders only take 15 minutes to cook. 

Clean-up of the Dash Compact Air Fryer

The clean-up of the Dash Compact Air Fryer is sooo easy. The outside of the fryer does not get super hot, so you can wipe it down immediately after cooking. 

The basket and tray is dishwasher safe so you can let it cool, rinse it out, and put it in the dishwasher. My kind of appliance!

Healthy Air Fryer Chicken Tender Recipe

Instead of running up to chick-fil-a for lunch today like I normally would, I was able to make my own chicken tenders instead.

These chicken tenders are super easy to make. This recipe is for a single serving of chicken tenders. However, you can easily double it and make a second batch. 

I opted to use italian bread crumbs because they give the tenders more flavor. However, you can use original bread crumbs or double-up on the flour if you prefer. 

I also used liquid egg whites for a slightly healthier option. You can use a regular egg if you prefer. 

Healthy Air Fryer Chicken Tenders

Lindsey Banks

Print Recipe Pin Recipe

Prep Time 5 mins

Cook Time 15 mins

Total Time 20 mins

Cuisine American

Servings 1

Equipment

• Air Fryer

Ingredients

  

• 3 ea chicken tenderloins
• 1/4 cup all-purpose flour
• 1/4 cup liquid egg whites
• 1/4 cup Italian bread crumbs
• 1 dash salt

Instructions

 

• Place the flour, egg whites, and italian bread crumbs in 3 separate bowls
• Add some salt to the italian bread crumbs and mix
• Trim fat from chicken if needed
• Dip the chicken in the flour, then the egg whites, then the bread crumbs one by one and cover them completely with each
• Place the chicken in the air fryer basket. Do not stack the chicken on top of each other in the fryer, it won't cook as well
• Cook on 400 degrees for 10 minutes
• Using silicone tongs, flip the tenders over in fryer basket and cook for an additional 5 minutes
• Remove basket and dump chicken onto a plate
• Let cool for 2 minutes
• Grab your favorite condiment for dipping and enjoy!

I am just starting to explore all the options of what can be done using the air fryer, but I have perfected this chicken tender recipe. I will be sure to share more air fryer recipes on facebook as I make them!

If you’ve used an air fryer, share your favorite thing to make in the comments below!