Crispy Perfection: Weight W\W Air Fryer Chicken Tenders

Dive into the world of guilt-free indulgence with our tantalizing Weight W\W Air Fryer Chicken Tenders – a culinary masterpiece that brings together the unbeatable crunch of perfectly breaded chicken with the health-conscious benefits of air frying. This recipe is not just a treat for your taste buds but also a celebration of smart choices on your Weight W\Wjourney. Join us as we explore the art of creating these golden-brown delights, from choosing premium ingredients to the step-by-step process that guarantees crispy perfection without the excess calories.


For the Chicken Tenders:

  • 1 pound boneless, skinless chicken tenders
  • 1 cup whole wheat breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried thyme
  • Salt and black pepper to taste
  • Cooking spray

For the Dipping Sauce:

  • 1/4 cup fat-free Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1 teaspoon apple cider vinegar
  • Pinch of salt and black pepper


Step 1: Preparing the Breading Mixture

In a shallow dish, combine whole wheat breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, smoked paprika, dried thyme, salt, and black pepper. This wholesome breading mixture adds layers of flavor while keeping the dish light and nutritious.

Step 2: Dredging the Chicken Tenders

Pat dry the chicken tenders with a paper towel to ensure a crispier coating. Dredge each tender in the prepared breading mixture, pressing gently to adhere the crumbs. Ensure each piece is evenly coated for that perfect crunch.

Step 3: Preparing the Air Fryer

Preheat your air fryer to 400°F (200°C). Lightly coat the air fryer basket with cooking spray to prevent sticking and promote an even golden color on the chicken tenders.

Step 4: Air Frying to Perfection

Place the breaded chicken tenders in a single layer in the air fryer basket, ensuring they are not overcrowded. Cook for 12-15 minutes, flipping halfway through, until the tenders are golden brown and cooked through. The air fryer’s efficient circulation creates a crispy exterior without the need for excessive oil.

Step 5: Crafting the Dipping Sauce

While the chicken tenders are air frying, mix fat-free Greek yogurt, Dijon mustard, honey, apple cider vinegar, salt, and black pepper in a bowl. This zesty dipping sauce complements the tenders perfectly, adding a burst of tanginess.

Step 6: Serving and Enjoying

Once the chicken tenders are cooked to crispy perfection, serve them hot with the delightful dipping sauce on the side. Garnish with fresh herbs like parsley for a pop of color and added freshness.

Nutritional Information:

  • Serving Size: 4 tenders with 2 tablespoons of dipping sauce
  • Calories: 250
  • Total Fat: 6g
  • Saturated Fat: 2g
  • Cholesterol: 75mg
  • Sodium: 400mg
  • Total Carbohydrates: 20g
  • Dietary Fiber: 3g
  • Sugars: 5g
  • Protein: 30g

Smart Weight W\W Points:

  • Each serving of 4 tenders with 2 tablespoons of dipping sauce is equivalent to 6 SmartPoints, making these air fryer chicken tenders a satisfying and point-friendly option for Weight W\W enthusiasts.

Useful Information:

  1. Choosing Lean Protein: Opting for boneless, skinless chicken tenders keeps the dish lean and protein-packed, aligning with Weight W\Wguidelines.
  2. Whole Wheat Goodness: Whole wheat breadcrumbs not only add a nutty flavor but also contribute fiber, making the dish more filling and nutritious.
  3. Air Fryer Efficiency: The air fryer’s ability to circulate hot air ensures a crispy exterior without the need for excessive oil, making this cooking method a healthier alternative to traditional frying.
  4. Dipping Sauce Variation: Feel free to customize the dipping sauce by adding a dash of hot sauce for a spicy kick or a squeeze of lemon for extra brightness.


Our Weight W\W Air Fryer Chicken Tenders redefine the concept of guilt-free indulgence, offering a crispy and flavorful experience without compromising on your wellness goals. Whether enjoyed as a delightful appetizer, a satisfying snack, or a main course, these tenders showcase the perfect balance of crunch and tenderness. Elevate your air fryer game with this culinary creation, and relish the joy of savoring a beloved classic in a health-conscious and delicious rendition.

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By Admin

Welcome! I’m Anosh the owner and founder of Low Carb Diet World. I created this website back in 2013 as a way to save keto-low carb recipes and share them with others.