These healthy air fryer chicken tenders are made without breading in under 15 minutes. Toss them in BBQ or buffalo sauce for an easy weeknight dinner that everyone will enjoy. They stay juicy, are full of flavor, and are keto- and gluten-free.
Keto air fryer chicken tenders without breading
These air fryer chicken tenders are simple, satisfying, and made without any breading. They deliver tender, juicy meat with slightly crispy edges thanks to a quick air-fry. This is a go-to recipe when you want a lighter take on a familiar favorite. The method works equally well with pre-cut tenderloins or chicken breasts cut into strips.
What makes this recipe great is how customizable it is. Serve the tenders plain with your favorite dips like ketchup or ranch, or finish them tossed in sugar-free BBQ, buffalo, teriyaki, or honey sriracha sauce after cooking. Versatile, quick, and family-friendly—this recipe never gets old.
No one will miss the breadcrumbs—these “naked” tenders are flavorful and appealing to kids, picky eaters, and guests. They’re perfect for lunch, dinner, meal prep, appetizers, or Game Day.
Why you’ll love this air fryer recipe:
- Moist, tender chicken with crisp edges.
- No breadcrumbs, panko, flour, or eggs required.
- Ready in about 10–15 minutes.
- Several tasty variations and sauces to try.
- Keto, gluten-free, and low-carb.
- High in protein — about 36 grams per serving.
- Easy to season and perfect for weeknights or snacks.
Ingredients needed & substitutions
This recipe is fuss-free and relies on a few pantry staples. Here’s what you’ll need:
- Chicken: Use pre-cut chicken tenders or cut boneless, skinless chicken breasts into 1-inch strips.
- Olive oil: Helps the seasonings adhere since there’s no egg wash or breadcrumb coating.
- Seasonings: Smoked paprika, garlic powder, onion powder, salt, and black pepper for balanced flavor.
- Optional sauces: BBQ, buffalo, teriyaki, or honey sriracha to toss the tenders in after cooking.
Kitchen tools required
Simple tools make this quick to prepare and easy to clean up:
- Air fryer
- Large mixing bowl
- Tongs
- Measuring spoons and cups (¼ tsp, ½ tsp, ⅓ cup, ½ cup)
How to make air fryer chicken tenders without breading
These tenders cook quickly and are straightforward to prepare. The full ingredient amounts and recipe card are at the end of the article.
Step 1:
Preheat your air fryer to 380°F and lightly grease the basket with non-stick spray or a little oil.
Step 2:
Trim any excess fat or tendons from the chicken. If using whole breasts, slice into 1-inch thick strips so they cook evenly.
Step 3:
Place the chicken in a large bowl, add the olive oil and seasonings, and toss until evenly coated.
Step 4:
Arrange the seasoned tenders in a single layer in the air fryer basket and lightly spray them with olive or avocado oil spray.
Step 5:
Air fry at 380°F for 8–11 minutes, flipping once halfway through. The tenders should be golden with slightly crispy edges and reach an internal temperature of 165°F.
Step 6:
If you like saucy tenders, warm ½ cup of your chosen sauce for 20–40 seconds, then toss the cooked chicken in the sauce. Serve immediately with a squeeze of lemon and a sprinkle of fresh parsley.
Expert tips for air fryer chicken tenders
- Chicken choice: Use tenderloins or evenly sliced chicken breasts so pieces cook at the same rate.
- Preheat the air fryer: Starting with a hot basket helps the tenders cook evenly and develop color.
- Flip once: Turning halfway ensures even cooking and helps maintain juiciness.
- Finish with sauce: Tossing the tenders in sauce after cooking keeps them from getting soggy during air-frying.
- Meal prep friendly: Store leftovers in the fridge for up to 4 days for quick lunches or dinners.
Sides for chicken tenders:
These tenders pair well with many sides. Try a fresh salad, roasted vegetables, gluten-free garlic bread, cornbread, sweet potato wedges, or smashed potatoes for a heartier meal. Pick sides to suit the mood: light and bright for summer, or warm and comforting for cooler nights.
What makes these chicken tenders healthy:
Three reasons these tenders are a healthier option:
- No breading: Skipping breadcrumbs and flour lowers carbs and makes the recipe gluten-free.
- High protein: Each serving provides a substantial amount of protein.
- Air-fried, not deep-fried: Cooking in the air fryer reduces oil use compared with deep frying.
Frequently Asked Questions
Are they keto?
Yes. Because they are prepared without breading or flour, these tenders are suitable for keto and low-carb diets.
Are they gluten-free?
Yes, the recipe is gluten-free when no gluten-containing sauces or added ingredients are used.
Can I use chicken tenderloins?
Absolutely. Pre-cut tenderloins work perfectly and save prep time.
Can I cook them in the oven instead?
Yes. Bake at 425°F on a parchment-lined rimmed baking sheet for 10–14 minutes until edges are slightly crispy and the internal temperature reaches 165°F.
Can I make them ahead of time?
Yes. Cool to room temperature, store in an airtight container in the refrigerator for up to 4 days, and reheat in the air fryer or microwave.
What’s the best temperature to air fry chicken tenders?
Air frying at 380°F gives a good balance of quick cooking and a golden exterior without drying the meat.
How long do I air fry chicken tenders at 380°F?
Cook for about 8–11 minutes, flipping halfway, until the internal temperature reaches 165°F.
Can you freeze cooked chicken tenders?
Yes. Cool, transfer to a freezer-safe bag, and freeze up to 3 months. Reheat from frozen in the air fryer or defrost and warm in the microwave.
How to store and reheat:
Storing: Keep leftovers in an airtight container in the refrigerator for 4–5 days.
Reheating: Warm in the microwave for 30–60 seconds or reheat in the air fryer at 250°F for 5–7 minutes until heated through.
If you love this burger recipe, try these next!
- Air Fryer BBQ Chicken
- Air Fryer Chicken Sausages
- Air Fryer Chicken Burgers
- Hot Honey Chicken Tenders
- Air Fryer Chicken Thighs
- Crispy Nashville Hot Chicken Tenders
Did you make this recipe?
If you try this recipe, please leave a comment and rating in the recipe card below. Tag @healthfulblondie on Instagram and use the hashtag #healthfulblondie so your photos can be shared.
📖 Recipe
Air Fryer Chicken Tenders (No Breading)
Ingredients
- 1.5 lbs chicken tenders (8 – 10 pieces) or 3 chicken breasts cut into tenders
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- OPTIONAL SAUCES: BBQ Sauce, Buffalo sauce, teriyaki, or honey sriracha sauce
Instructions
-
Preheat your air fryer to 380°F.
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Trim fat and tendons, or cut chicken breasts into 1-inch strips.
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Combine chicken, olive oil, and seasonings in a bowl and toss to coat.
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Place tenders in the preheated air fryer basket and lightly spray with oil.
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Air fry at 380°F for 8–11 minutes, flipping halfway through, until golden and 165°F internally.
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Serve hot with your favorite dipping sauce, lemon, and parsley.
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Optional: Warm ½ cup sauce for 20–40 seconds and toss with the cooked tenders.
Notes
Adding sauce. Tossing the tenders in sauce after cooking keeps the exterior crisp while adding flavor.
Bake them: To oven-bake, preheat to 425°F and bake on a parchment-lined rimmed sheet for 10–14 minutes.
Make ahead: Store cooled tenders in an airtight container in the fridge for up to 4 days.
Storing: Refrigerate leftovers for 4–5 days in an airtight container.
Reheating: Microwave 30–60 seconds or reheat in the air fryer at 250°F for 5–7 minutes.
Nutrition
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