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
Scale
- 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