Low Sodium Airfried Chicken Tenders
Crispy, flavorful, and heart-healthy, these Low Sodium Airfried Chicken Tenders are a guilt-free twist on a classic comfort food. Marinated in tangy buttermilk and coated with a perfectly seasoned blend of garlic powder, onion powder, paprika, and whole wheat breadcrumbs, each bite delivers crunch and spice without the excess sodium. Prepared in the air fryer for a golden, crispy finish, these tenders are ready in just 12 minutes of cooking time, making them a quick and satisfying dinner option for busy nights. Serve them as a wholesome main dish with your favorite low-sodium dipping sauce or pair them with a crisp garden salad for a refreshing, well-rounded meal. Perfect for health-conscious eaters, this recipe proves that savory indulgence can be achieved without compromise.
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Ingredients
- 1 pound Chicken tenders
- 1 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Ground cayenne pepper
- 1 cup Whole wheat breadcrumbs
- 0 Olive oil spray
Directions
Step 1
Begin by placing the chicken tenders in a large bowl and pouring the buttermilk over them. Stir well to ensure all the chicken is coated. Let the chicken marinate for at least 30 minutes or up to 8 hours in the refrigerator for more flavor.
Step 2
In a separate shallow dish, combine the garlic powder, onion powder, paprika, black pepper, and ground cayenne pepper. Stir in the whole wheat breadcrumbs until the spices are evenly distributed.
Step 3
Preheat the air fryer to 400°F (200°C).
Step 4
Remove the chicken tenders from the buttermilk marinade one by one and allow excess buttermilk to drip off. Dredge each tender in the breadcrumb mixture, pressing the crumbs gently onto the chicken for a good coating.
Step 5
Once all the chicken tenders are coated, lightly spray them with olive oil spray. This helps to crisp up the breadcrumbs without adding extra sodium.
Step 6
Place the tenders in the air fryer basket in a single layer. Depending on the size of your air fryer, you may need to cook them in batches to avoid overcrowding.
Step 7
Air fry the chicken tenders at 400°F (200°C) for about 10-12 minutes, flipping them halfway through the cooking time. They should be golden brown and have an internal temperature of 165°F (74°C).
Step 8
Once cooked, remove the chicken tenders from the air fryer and let them rest for a couple of minutes before serving.
Step 9
Serve as a wholesome main dish, accompanied by your favorite low sodium dipping sauce or a fresh side salad.
Nutrition Facts
| Serving size | (827.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1965.0 |
| Total Fat 82.8g | 0% |
| Saturated Fat 19.5g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 253.6mg | 0% |
| Sodium 3783.5mg | 0% |
| Total Carbohydrate 170.8g | 0% |
| Dietary Fiber 13.8g | 0% |
| Total Sugars 16.2g | |
| Protein 115.8g | 0% |
| Vitamin D 126.9IU | 0% |
| Calcium 435.6mg | 0% |
| Iron 10.3mg | 0% |
| Potassium 1772.4mg | 0% |
Source of Calories