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Jump to RecipeThese air fryer chicken tenders with no breading are juicy, full of flavor and ready in under 20 minutes. Chicken tenderloins are tossed with a little olive oil and a smoky spice blend of paprika, garlic powder, onion powder, chili powder and herbs, then air fried until the outsides are lightly crisp and caramelized and the insides stay tender. With no flour, eggs or breadcrumbs, they are naturally low carb, keto friendly and gluten free, and they make a perfect high protein dinner, snack or meal prep staple.
Serve them with your favorite dipping sauce, slice them over salads or tuck them into wraps. For breaded versions, try my air fryer chicken cutlets or crispy popcorn chicken, and for something special, my air fryer stuffed chicken breasts.
Why You Will Love These Chicken Tenders
- No breading. No messy dredging station.
- Under 20 minutes. Perfect for busy nights.
- Low carb, keto and gluten free. Naturally.
- Juicy and flavorful. A bold spice rub seasons every bite.
- Meal prep friendly. Great hot or cold all week.
Ingredients You Will Need
Exact amounts are in the recipe card below.
- Chicken tenderloins: about 1 1/2 pounds. Chicken breasts cut into strips also work.
- Olive or avocado oil: helps the spices stick and promotes browning.
- Smoked paprika: for color and smoky flavor.
- Garlic powder and onion powder: savory depth.
- Chili powder: gentle warmth.
- Dried oregano or Italian seasoning.
- Brown sugar or coconut sugar: optional, a pinch for caramelization. Skip for keto.
- Salt and black pepper.
- Lemon juice and fresh parsley: to finish.
How to Make Air Fryer Chicken Tenders Without Breading
1. Prep the chicken
Pat the tenders completely dry with paper towels. If they have a white tendon running through them, you can remove it by holding the end with a paper towel and sliding a fork or knife along it. If using chicken breasts, slice them into 1 inch wide strips on a cutting board.
2. Season
In a bowl, mix the paprika, garlic powder, onion powder, chili powder, oregano, sugar, salt and pepper. Toss the chicken with the oil until coated, then sprinkle the spice mix over the top and toss again until every piece is evenly seasoned. For more flavor, marinate in the fridge for 30 minutes.
3. Air fry
Preheat the air fryer to 400°F. Lightly spray the basket with oil and arrange the tenders in a single layer with a little space between each. Air fry for 5 minutes, flip, then cook for 3 to 5 minutes more, until the edges are golden and the chicken reaches 165°F on an instant read thermometer. Cook in batches if needed.
4. Rest and serve
Let the tenders rest for 2 to 3 minutes, then squeeze over a little lemon juice and sprinkle with parsley. Serve with your favorite dips.
Tips for Juicy Air Fryer Chicken Tenders
- Dry the chicken. Dry surfaces brown instead of steaming.
- Do not overcrowd. Air must circulate for golden edges.
- Preheat the air fryer. The chicken starts searing immediately.
- Do not overcook. Tenders are thin and cook quickly. Check at 8 minutes.
- Rest briefly. It helps the juices settle.
Why Tenderloins Are Perfect for the Air Fryer
Chicken tenderloins are the small strips of meat attached to the underside of the chicken breast. They are naturally tender, evenly thin and quick cooking, which makes them ideal for the high, dry heat of an air fryer. Because they are all about the same size, they cook evenly without any pounding or trimming. They also have a large surface area relative to their size, so the spice rub creates plenty of flavorful, caramelized crust. If you cannot find tenderloins, cut boneless, skinless chicken breasts or thighs into strips of a similar thickness.
Seasoning Variations
- Lemon herb: lemon zest, garlic, dried thyme and oregano.
- Cajun: Cajun seasoning and a pinch of cayenne.
- Ranch: dry ranch seasoning mix.
- Taco: chili powder, cumin, oregano and lime.
- Buffalo: toss the cooked tenders in buffalo sauce with a little melted butter.
- Honey garlic: brush with honey and garlic in the last 2 minutes (not keto).
- Parmesan garlic: sprinkle with grated Parmesan in the last minute of cooking.
Best Dipping Sauces
Unbreaded tenders pair with almost any dip. For keto options, try ranch, blue cheese dressing, garlic aioli, buffalo sauce, sugar free barbecue sauce, spicy mayo or a lemon herb Greek yogurt sauce. If you are not following a low carb diet, honey mustard, sweet chili sauce and barbecue sauce are family favorites. A simple dip of Greek yogurt, lemon juice, dill and garlic is fresh, light and high in protein.
Are These Chicken Tenders Healthy?
Yes. Skinless chicken tenderloins are one of the leanest sources of protein, and cooking them in the air fryer requires only a teaspoon or two of oil. Without breading, each serving has almost no carbohydrates and roughly 200 calories with about 36 grams of protein. That makes these tenders a great choice for low carb, keto, paleo, gluten free and high protein diets. Pair them with vegetables or a big salad for a balanced meal.
How to Remove the Tendon From Chicken Tenders
Many chicken tenderloins have a thin white tendon running along one end. It is safe to eat, but it can be chewy. To remove it, place the tender on a cutting board with the tendon side down and hold the exposed end of the tendon with a paper towel for grip. Slide the tines of a fork on either side of the tendon, pressing the fork against the board, and pull the tendon toward you while holding the fork firmly in place. The meat will slide off, leaving the tendon behind. It takes just a few seconds per piece and makes the tenders even more tender.
Air Fryer vs Oven Baked Tenders
The air fryer is the fastest way to make these tenders and gives them the best browned edges, because the compact space and strong fan circulate heat intensely around the chicken. If you do not have an air fryer, you can still make great tenders in the oven. Arrange the seasoned chicken on a parchment lined sheet pan, leaving space between the pieces, and bake at 425°F for 12 to 15 minutes, flipping halfway, until they reach 165°F. For extra color, broil for the last 1 to 2 minutes. You can also sear them in a hot cast iron skillet with a little oil for 3 to 4 minutes per side.
Kid Friendly Tips
Kids often love these tenders because they are simple and easy to dip. For picky eaters, use a milder spice blend of garlic powder, onion powder, a little paprika and salt, and skip the chili powder. Serve them with a small selection of dips like ketchup, ranch and honey mustard so they can choose their favorite, and pair them with fruit, carrot sticks or oven fries for a complete meal.
Make Ahead Marinade
For even more flavor, marinate the tenders overnight. Mix the spices with the oil, a squeeze of lemon juice and a teaspoon of Dijon mustard, toss with the chicken in a covered container and refrigerate for up to 24 hours. The next day, the chicken is ready to go straight into the air fryer.
Common Mistakes to Avoid
- Skipping the oil. A little oil helps the spices stick and the chicken brown.
- Stacking the tenders. Overlapping pieces steam instead of crisping.
- Cooking straight from frozen without adjusting. Frozen tenders need longer and should be seasoned after a few minutes.
- Overcooking. Thin tenders dry out quickly; use a thermometer.
How to Serve Chicken Tenders
Serve these tenders with roasted vegetables, sweet potato fries, cauliflower mash, rice or a crunchy coleslaw. Slice them over Caesar or Cobb salads, add them to grain bowls or roll them into wraps like my easy chicken ranch wraps. Kids love them with a side of fruit and a dipping sauce.
Storage and Meal Prep
- Refrigerator: store in airtight containers for up to 4 days.
- Reheating: air fry at 350°F for 3 to 4 minutes or microwave briefly.
- Freezer: freeze cooked tenders for up to 3 months. Reheat from frozen at 350°F for 8 to 10 minutes.
- Meal prep: portion with vegetables and rice or cauliflower rice for grab and go lunches.
Frequently Asked Questions
How long do chicken tenders take in the air fryer?
About 8 to 10 minutes at 400°F, flipping halfway.
Can I cook frozen chicken tenders?
Yes. Air fry at 380°F for 5 minutes, then season and cook 8 to 10 minutes more until 165°F.
Do I need to flip them?
Yes, for even browning.
Are these keto?
Yes, when you skip the sugar.
Can I use chicken breast?
Yes. Cut it into strips about 1 inch wide.
How do I keep them juicy?
Do not overcook, and pull them at 165°F.
Final Thoughts
These air fryer chicken tenders with no breading are quick, juicy and packed with flavor. With a simple spice rub and just a few minutes in the air fryer, they are a healthy, versatile protein you will make again and again.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 36 g |
| Carbohydrates | 2 g |
| Fat | 6 g |
| Saturated Fat | 1 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 520 mg |
Nutrition values are estimates calculated from standard ingredient data and will vary with the brands and exact amounts you use.
Air Fryer Chicken Tenders (No Breading)
Ingredients
Method
- Pat the chicken tenders dry.
- Mix the spices. Toss the chicken with oil, then with the spice mix.
- Air fry at 400°F in a single layer for 5 minutes, flip and cook 3 to 5 minutes more until 165°F.
- Rest 2 minutes, finish with lemon juice and parsley and serve with dips.
