Low Sodium Air Fried Chicken Tenders

Crispy, golden, and irresistibly flavorful, these Low Sodium Air Fried Chicken Tenders offer a heart-healthy twist on a family favorite. Coated in a savory blend of whole wheat flour, unsalted breadcrumbs, smoked paprika, and dried parsley, these chicken tenders deliver all the crunch you crave without the excess salt. Buttermilk and a quick spray of cooking oil ensure a tender, juicy interior and beautifully crisp exterior—all achieved in minutes using your air fryer. Perfect for a quick lunch, dinner, or snack, these guilt-free tenders are a breeze to make and pair wonderfully with your favorite low-sodium dipping sauces or wholesome sides like steamed veggies. Healthy eating never tasted so good!

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 pound chicken tenders
• 1 cup unsalted breadcrumbs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon black pepper
• 1 teaspoon smoked paprika
• 1 teaspoon dried parsley
• 1 egg
• 0.5 cup buttermilk
• 0.5 cup whole wheat flour
• 0 cooking spray

Directions

Step 1

In a shallow bowl, whisk together the buttermilk and egg until well combined.

Step 2

In another shallow dish, mix the whole wheat flour, garlic powder, onion powder, black pepper, smoked paprika, and dried parsley.

Step 3

Prepare a third shallow dish with unsalted breadcrumbs.

Step 4

Pat the chicken tenders dry with paper towels.

Step 5

Dip each chicken tender into the flour mixture, ensuring an even coat.

Step 6

Next, dip the floured chicken tender into the buttermilk mixture, allowing excess to drip off.

Step 7

Finally, coat the chicken tender with breadcrumbs, pressing lightly to ensure they adhere.

Step 8

Preheat the air fryer to 380°F (193°C) for 3 minutes.

Step 9

Lightly spray the air fryer basket with cooking spray to prevent sticking.

Step 10

Arrange the chicken tenders in a single layer in the air fryer basket, leaving space between each piece to ensure even cooking.

Step 11

Lightly spray the tops of the chicken tenders with cooking spray to encourage browning.

Step 12

Air fry the chicken tenders for 7-8 minutes, flip them halfway through cooking to ensure an even crispy texture.

Step 13

Check that the internal temperature of the chicken reaches 165°F (74°C) to ensure they are fully cooked.

Step 14

Remove the chicken tenders from the air fryer and let them cool for a few minutes before serving.

Step 15

Serve with your favorite low sodium dipping sauce or a side of steamed veggies for a complete meal.

Nutrition Facts

Serving size	(815.2g)

Amount per serving	% Daily Value*
Calories	2214.7

Total Fat 88.5g	0%
Saturated Fat 20.3g	0%
Polyunsaturated Fat 2.0g
Cholesterol 436.2mg	0%
Sodium 3681.0mg	0%
Total Carbohydrate 216.6g	0%
Dietary Fiber 17.7g	0%
Total Sugars 15.6g
Protein 126.3g	0%

Vitamin D 111.4IU	0%
Calcium 479.4mg	0%
Iron 13.5mg	0%
Potassium 1878.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.7%

Protein: 23.3%

Carbs: 40.0%