Table of Contents
Table of Contents
Experience the delightful combination of crispy and tender with these Air Fryer Honey BBQ Chicken Tenders. This easy recipe is not just delicious but also perfect for busy families looking to whip up a meal that pleases everyone around the dinner table. With simple ingredients, quick preparation, and nutritious benefits, you can serve up a dish that’s both satisfying and healthy. Continue reading to discover why this finger-licking recipe will be your new favorite!
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Air Fryer Honey BBQ Chicken Tenders: A Quick and Delicious Family Favorite
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
Juicy chicken tenders with a crispy panko crust, air-fried to perfection and glazed with sweet-spicy honey BBQ sauce. These healthier tenders deliver all the crunch and flavor of deep-fried versions with just a fraction of the oil, ready in under 20 minutes.
Ingredients
- 1 lb chicken tenders (or breast cut into strips)
- 1 cup panko breadcrumbs
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 large egg
- 1 tbsp milk
- 1 tbsp flour (optional, for extra crispiness)
- Olive oil spray
- For the glaze:
- 1/3 cup BBQ sauce
- 2 tbsp honey
- 1 tbsp hot sauce (optional)
- 1 tsp apple cider vinegar
- For serving:
- Ranch or blue cheese dressing
- Celery sticks
- Carrot sticks
Instructions
- Preheat air fryer to 400°F (200°C).
- In shallow bowl, mix panko with all dry spices.
- In another bowl, whisk egg with milk (and flour if using).
- Dip each tender in egg mixture, then coat thoroughly with panko mix. Spray lightly with oil.
- Air fry in single layer 8 minutes, flip, then cook 4-5 more minutes until golden and 165°F internal temp.
- Meanwhile, whisk glaze ingredients in saucepan over low heat until warm and combined.
- Toss cooked tenders in glaze or brush generously on both sides.
- Return to air fryer for 1-2 minutes to set glaze.
- Serve immediately with veggies and dipping sauce.
Notes
- For extra crispy tenders, double-coat by repeating egg and panko steps
- Make it gluten-free: Use GF panko and omit flour
- Spice level adjustable – omit hot sauce for mild version
- Leftovers reheat well in air fryer at 350°F for 3-4 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Appetizer/Main
- Method: Air Frying
- Cuisine: American
Nutrition
- Serving Size: 3-4 tenders
- Calories: 290
- Sugar: 14g
- Sodium: 580mg
- Fat: 6g
- Saturated Fat: 1.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 125mg
Why You’ll Love Air Fryer Honey BBQ Chicken Tenders
Perfect for Families
When it comes to family meals, Air Fryer Honey BBQ Chicken Tenders reign supreme. Not only is this recipe quick to prepare, but it’s also universally adored by both kids and adults alike. The crispy outside and juicy inside create a delicious experience that makes dinner time fun and interactive, especially when served with a selection of dipping sauces. Plus, you can get the kids involved in the kitchen, making it a bonding experience!
Nutritional Benefits
This recipe boasts several nutritional advantages. While chicken is a great source of lean protein, the addition of honey and BBQ sauce introduces some sweetness without an overwhelming amount of sugar. You can even control the amount of sauce and substitute ingredients to make a healthier version that aligns with your family’s dietary needs. With ingredients you can pronounce and recognize, this dish is a wholesome choice for health-conscious families.
Flexibility and Adaptability
One of the best aspects of this recipe is its versatility. Whether you have picky eaters at home or are trying to stick to a budget, you can easily adapt this chicken tender recipe. Swap out BBQ sauce for your favorite homemade marinade or try different spices based on your family’s preferences. These tenders work beautifully for weeknight dinners, meal prep, and even game day snacks—making them a must-have in your culinary arsenal!
Essential Ingredients for the Recipe
Chicken Tenders
The star of the show is, of course, the chicken. Chicken tenders are ideal for this recipe due to their tender meat and quick cooking time. If you’re looking for alternatives, boneless chicken breasts can work, but be sure to cut them into strips for even cooking.
Seasoning Mix
A well-balanced mix of spices is essential for flavor. Our combination of garlic powder, onion powder, smoked paprika, salt, and pepper creates an aromatic blend. Feel free to experiment with different herbs like Italian seasoning or even a bit of cayenne for some heat based on your taste preferences.
Cornflake Crust
The cornflake coating gives this dish its crispy crunch. If you prefer a healthier option, you can replace cornflakes with crushed nuts for more crunch and a nutritious boost. Gluten-free alternatives such as crushed rice cereal can work as well for those with dietary restrictions.
Ingredient Preparation
Step 1 – Prepare the Chicken
Start by rinsing your chicken tenders under cool water. Pat them dry with paper towels. This step helps ensure the coating sticks well and avoids moisture making them soggy.
Step 2 – Seasoning
In a bowl, mix together 3.5 tsp garlic powder, 3 tsp smoked paprika, 3.5 tsp onion powder, 1 tsp salt, and 1 tsp black pepper. Season your chicken evenly with half of the spice mixture, ensuring each tender is generously coated for maximum flavor. Let them marinate for about 15 minutes if time allows.
Step 3 – Create the Coating
In three separate bowls, prepare your coating stations: one for the flour, one for the beaten eggs, and one for the crushed cornflakes. Mix the remaining spice mixture into the flour for added flavor. This assembly line process makes the coating efficient and ensures every chicken tender is evenly breaded.
Step-by-Step Cooking Instructions
Step 1 – Preheat the Air Fryer
Start by preheating your air fryer to 400°F (200°C). This crucial step ensures your chicken cooks evenly and develops that golden brown color we all love.
Step 2 – Ingredient Assembly
Begin by coating each chicken tender in flour, followed by dipping it into the beaten eggs, and then rolling it in crushed cornflakes. Make sure they are well coated at each stage to achieve that crispy texture.
Step 3 – Cooking and Finishing Touches
Arrange the chicken tenders in a single layer in the air fryer basket. Spray them lightly with cooking spray for a crispy finish. Cook the tenders for about 10-12 minutes or until they are golden brown, flipping halfway through. Check for doneness; internal temperature should reach 165°F (74°C). If desired, brush them with a mix of BBQ sauce and honey during the last two minutes for a sweet and sticky glaze.
Tips for an Even Tastier Version
Adding Extra Ingredients
Consider adding spices like cumin or chili powder to the flour for an extra kick. You can also experiment with adding ingredients like grated cheese or Italian herbs to the cornflake mixture for a flavor twist.
Techniques to Enhance Flavor
For an even deeper flavor profile, try marinating the chicken tenders in a mix of BBQ sauce and honey for at least 30 minutes before breading. The added time allows the sauce to infuse the chicken with flavor.
Adjustments for Preferences
Dietary preferences vary, and it’s important to accommodate them. You can easily make these tenders gluten-free using almond flour or gluten-free flour instead of regular flour, and substitute cornflakes with rice cereal. If your family is dairy-free, ensure to use dairy-free BBQ sauce and check the cooking spray for non-dairy ingredients.
Recipe Variations and Adaptations
Vegetarian Option
For a vegetarian twist, replace chicken with tofu or tempeh. Press the tofu for excess moisture before cutting it into strips and marinating it in the BBQ sauce blend. This substitution provides a hearty and satisfying meal for vegetarians.
Gluten-Free or Low-Carb Option
For those pursuing a gluten-free or low-carb diet, cauliflower florets can be an excellent substitute. Coat the cauliflower in the same flour and egg mixture, and cook until golden brown for a crispy, carb-conscious alternative.
Other Adaptations
Explore seasonal flavors by incorporating spices and herbs that correspond with the time of year. For autumn, try adding pumpkin spice to the coating; during summer, a fresh herb blend can enhance the dish beautifully.
Serving Suggestions
Salad or Soup Ideas
Pair these chicken tenders with a light green salad, coleslaw, or a refreshing cucumber soup to balance the meal and add fiber.
Hearty Sides
Consider serving with homemade cornbread, mac & cheese, or roasted seasonal vegetables like asparagus, carrots, and bell peppers for a nourishing and hearty spread.
Drink Recommendations
A sparkling lemonade or iced tea can nicely complement the sweetness of the BBQ sauce, while for an adult gathering, a light white wine can enhance the flavor of the chicken tenders.
Storage and Reheating Tips
How to Store Leftovers
Store any leftovers in an airtight container in the refrigerator for up to four days. For longer storage, freeze the tenders in a single layer on a baking sheet before transferring to a freezer-safe bag or container.
Reheating Techniques
Reheat chicken tenders in an air fryer at 350°F (175°C) for about 5-7 minutes for best results. If using a microwave, place them on a microwavable plate covered with a paper towel to maintain moisture but sacrifice some crispiness.
Portioning Tips
For meal prep, consider pre-portioning chicken tenders into single servings, which are perfect for quick lunches or dinners throughout the week.
Nutritional Information and Benefits
Nutritional Values per Serving
Each serving of Air Fryer Honey BBQ Chicken Tenders contains roughly 230 calories, 24g protein, and 1g fiber. Check the nutritional label of your BBQ sauce for added sugars and calories.
Ingredient Benefits
Chicken is an excellent source of lean protein that supports muscle growth, while honey provides antioxidants. The spices used not only enhance flavor but can also contain health benefits like anti-inflammatory properties from smoked paprika.
Recommended Portions
Aim for a serving of about 4-6 tenders per person, along with a healthy side of vegetables or a light salad to round out your meal.
Common Mistakes to Avoid
Improper Coating
Ensuring an even coating on your chicken tends to be the make-or-break step. Avoid rushing through the breading process; patience guarantees a flavorful crunch.
Overcrowding in the Air Fryer
Cook chicken tenders in batches rather than overcrowding the air fryer basket, as it can lead to uneven cooking and soggy spots. Air circulation is key!
Not Monitoring Cooking Time
Air fryers vary in performance—always check for doneness early, especially if you’re using a different brand than usual.
Inspiring Conclusion
Air Fryer Honey BBQ Chicken Tenders stand out not just for their sensational taste but also for their ability to bring families together in the kitchen. The flexibility of this recipe allows you to customize it to your liking while keeping the preparation quick and painless. We encourage you to experiment with this recipe and make it your own! Share your cooking experiences and photos with others—it might just inspire someone to create their own delicious version of these chicken tenders.
Chicken Tenders Fried: The Ultimate Guide to Crispy, Homemade Goodness
FAQ (Frequently Asked Questions)
- Can I prepare this recipe in advance? Yes! You can marinate the chicken in BBQ sauce the night before and then proceed with coating and cooking when ready.
- What are the best substitutes for eggs? For an egg substitute, try using a mixture of ground flaxseed and water or unsweetened applesauce.
- Can I add different flavors to my chicken tenders? Certainly! Consider incorporating spices or herb blends into the coating like Italian seasoning or smoked paprika for variety.
- Are these chicken tenders freezer-friendly? Yes, you can freeze uncooked chicken tenders after breading. Just make sure to layer them between parchment paper to prevent sticking.
- How can I enhance the sweetness without adding sugar? You can add additional honey or incorporate pineapple juice into your BBQ sauce for a natural sweetness.
- Can I use different sauces? Absolutely! Try different sauces like teriyaki or honey mustard for a unique and flavorful experience.
- How can I ensure my tenders stay crispy? Make sure you don’t overcrowd the air fryer and spray the tenders with cooking oil before cooking.
- What dipping sauces pair well with the chicken tenders? Ranch, blue cheese, or even a chili garlic yogurt sauce can enhance your chicken tenders magnificently.
- Can I use frozen chicken tenders? While it’s best to use fresh chicken for optimal texture, frozen tenders can be cooked directly in the air fryer. Increase the cooking time accordingly.
- Is this recipe suitable for kids? Yes! The sweetness of the honey BBQ sauce makes this dish particularly appealing to kids. Just ensure it isn’t too spicy.
These Air Fryer Honey BBQ Chicken Tenders are poised to become a family favorite, offering a delightful, quick, and healthy option that everyone can enjoy at the dinner table!