Healthy Chicken Tenders
on Mar 01, 2026, Updated Mar 30, 2026
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Golden, crispy, and ready in 10 minutes, these Healthy Chicken Tenders are the kind of recipe you prep once and thank yourself for later 🙏. They’re gluten-free, less than 100 calories per tender 😱, freezer-friendly, and made with clean ingredients you actually recognize. When you’re ready to cook, pop a batch in the air-fryer and dinner’s done. Save this recipe for your busiest nights and skip the takeout 😉.
Healthy Chicken Tenders
A clean-ingredient, gluten-free twist on traditional chicken tenders, prepped ahead and cooked in the air-fryer until golden and crispy.
Ingredients
Instructions
- Place the chicken breast on a cutting board. Firmly place one hand on top of the chicken breast to prevent slipping. Holding a sharp knife parallel to the board, slice horizontally through the thickest part of the breast to create two thin cutlets. Then, slice each cutlet into 2 or 3 strips (depending on the size) until you have about 16 strips.
- In a mixing bowl, whisk together the eggs, salt, pepper, and sriracha (if using). Place the chicken strips into the egg mixture and coat well.
- Pour the breadcrumbs and Parmigiano into a large Ziploc bag. Add the tenders and shake well to coat.
- You can cook them right away OR line a baking sheet with parchment paper and arrange coated chicken strips in rows about 1 inch apart. Flash freeze for about 1-2 hours.
- Once frozen, transfer your tenders into freezer safe bags and store for up to 2 months.
- When you’re ready to cook, lightly spray the frozen tenders with avocado oil spray. Place them in the air fryer in a single layer and cook at 400°F (205°C) for 8–10 minutes, or until the internal temperature reaches 165°F (75°C).
- Serve with your favorite dipping sauce and enjoy!
Nonna's Tip: I added about 11 chicken strips to the bag and shook until evenly coated. Then I removed them and added the remaining strips.Alternative method: you can divide the breadcrumb mixture evenly between two separate bags. Add half of the chicken tenders to each bag, seal, and shake until all pieces are fully coated.
Nonna’s Notes
- Pat the chicken dry: Blot the chicken with paper towels before adding it to the whisked eggs so the coating sticks properly.
- Don’t overcrowd the basket: Air-fry in a single layer with space between each tender to make sure they crisp up properly. Work in batches if needed.
- Pro tip: Before filling your Ziploc bag, fold the top edges down 1–2 inches to create a cuff. It keeps the seal clean, helps the bag stand open, and makes transferring your chicken tenders way less messy.
- Breadcrumb substitutes: Regular breadcrumbs, my homemade breadcrumbs, or panko work just as well if you’re not gluten-free.
- Baking method: If you don’t have an air fryer, you can bake at 425°F (220°C) on a wire rack set over a parchment-lined baking sheet. Spray with avocado oil and bake for 15-20 minutes, flipping halfway through, until golden and cooked through to 165°F (75°C). The wire rack is key — it lets hot air circulate underneath so they get crispy. They probably won’t get as crispy as they would in the air fryer, but it’s a great substitute!
- Storage: Cooked tenders keep in an airtight container in the fridge for up to 4 days. Frozen uncooked tenders keep for up to 2 months — cook straight from frozen, no thawing needed.
My Notes
Nutrition
Nutrition Facts
Healthy Chicken Tenders
Serving Size
1 tender
Amount per Serving
Calories
97
% Daily Value*
Fat
3
g
5
%
Saturated Fat
1
g
6
%
Trans Fat
0.01
g
Polyunsaturated Fat
0.4
g
Monounsaturated Fat
1
g
Cholesterol
61
mg
20
%
Sodium
116
mg
5
%
Potassium
199
mg
6
%
Carbohydrates
4
g
1
%
Fiber
0.2
g
1
%
Sugar
0.1
g
0
%
Protein
13
g
26
%
Vitamin A
76
IU
2
%
Vitamin C
1
mg
1
%
Calcium
40
mg
4
%
Iron
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition information is automatically calculated, so should only be used as an approximation.
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I prepped these in no time and the whole family loved them! Will be prepping and making these often! THANK YOU!
So easy and quick, and the chicken comes out crispy and delicious!