Air fryer chicken tenders (no breading) are the best way to enjoy healthy low carb and gluten-free tenderloins in a variety of ways. We show you 5 different seasoning ideas!
Whether you are topping a salad, adding them to a veggie wrap, or simply snacking on these air fryer chicken tenderloins, you are going to love how quickly and easily this whole recipe comes together. It's a Whole Lotta Yum in less than 15 minutes!
With no breading, no flour, and no eggs, these air fryer chicken tenders are super healthy but taste like they aren't!
✅ Get our FREE air fryer foods list here OR🥘 Buy our Top 50 Air Fryer Recipes HERE
You'll love this Chicken Tenders Air Fryer recipe!
We're ditching the breading option to make a light yet a super flavorful dinner idea. Often we are eating them right out of the air fryer, but when we can restrain ourselves, you will find us chopping them up for a salad, adding them to a wrap, and even serving them alongside our favorite appetizers.
Serve these on the side with air fryer tater tots and our healthy coleslaw recipe to make a complete meal in less than 30 minutes.
We know you'll lose these air fryer tenderloin recipes too: BBQ chicken tenders, chicken tenders with flour, keto chicken tenders with parmesan, and frozen chicken tenders.
- These healthy naked tenderloins are low carb, macro friendly, gluten-free, dairy-free, and keto-friendly too.
- With a cook time of just 9 minutes, these will be ready faster than you can order take out and much faster than cooking in the oven.
- The whole recipe needs just 3 ingredients!
Ingredients list
- uncooked chicken tenders - they usually come 7-8 in a 1 lb package
- olive oilor avocado oil
- homemade dry rub or store-bought chicken rub
- We've included 5 easy rubs in the printable recipe card at the bottom of the post!
Rub seasoning
Using your favorite store-bought seasoning is totally fine! Our favorite is McCormick's Garlic and Herb. We're including our homemade rub since so many readers ask about it. It's the same recipe used on our air fryer chicken wings dry rub recipe.
- 1 ½ teaspoons onion powder
- 1 ½ teaspoons garlic powder
- 1 ½ teaspoons cumin powder
- 1 ½ teaspoons chili powder
- 1 ½ teaspoons smoked paprika
- 1 Tablespoon fine sea salt (not table salt)
- 1 ½ teaspoons ground pepper (not fine)
- 1 teaspoon brown sugar (or coconut sugar or golden monk fruit)
- ¼ teaspoon cayenne pepper
What you'll need
An Air Fryer- We have aCosori XL basket style air fryer,anOmni Plus oven style air fryer,and a Ninja Foodi pressure cooker air fryer combo.The Cosori was used in this recipe.
How to make Air Fryer Chicken Tenderloins
Preheat the air fryer to 400F for 5 minutes.
Blot the chicken dry with paper towels. Coat the fresh chicken tenders with olive oil then sprinkle the chicken rub on the chicken.
Press the rub into the chicken meat (This is important! It makes sure more of the rub stays on your tenders and less on your air fryer).
Place the raw tenderloins in an air fryer oven or air fryer basket. Air fry for 8-9 mins, flipping after 5 minutes. Technically, chicken tenders are so thin it's ok to skip the flip, but I seem to do it out of habit.
*** Things that could affect your cook time:
If you didn't preheat your air fryer your cooking time will be extended to 12-14 mins to cook through. Or could take longer than 8-9 if they're larger chicken tenderloins than we used. Our 1 lb package of raw tenders had 8 pieces.
Cook them until the internal temperature is 160F-165 degrees.They'll continue to cook a bit once pulled out of the air fryer.
Recipe notes
- Cooking healthy naked tenders are great for meal prep too! Just double or triple the recipe and use them throughout the week or freeze them for later.
- Depending on your model type, the recipe could take less time, or longer, to cook. If you skip the preheat the recipes will take about 12 minutes to cook. We do always suggest you preheat the air fryer before cooking for even cooking.
- You can use this same process to cook air fryer chicken breasts, just cut the chicken breasts into strips and proceed with the recipe.
How do these get reheated?
You can air fry them at 400 F for 2-3 minutes until heated through.
Serving ideas
With dipping sauce: Ranch, BBQ, or honey mustard.
Chicken Tenders with Dipping Sauces: Serve chicken tenders with your favorite dipping sauces, such as BBQ, honey mustard, or ranch.
Chicken tenders salad: Add sliced cooked chicken tenders to a bed or mixed greens along with other veggies.
Chicken tenders wrap: Wrap them in a tortilla with lettuce, tomatoes, and your favorite sauce.
Add sliced tenders to pasta and sauce.
Stir fry: Add cooked chicken tender strips to sauteed Asian dishes like rice and cooked veggies or with noodles.
Reader FAQs
Can you air fry frozen chicken?
The short answer is yes, you can use frozen chicken in this recipe too, However, they will take 2-3 minutes longer to cook. Just coat them with oil and seasoning and cook like the recipe states. Be sure you reach an internal temperature of 162F-165 degrees.
What to Serve with Chicken Tenders?
Healthy coleslaw
German potato salad
Alfredo noodles or zoodles
Corn on the cob
Air fryer broccoli
Are these keto?
Unlike store-bought pre-cooked chicken tenders, this recipe is keto-friendly!
However, watch any sauces you may choose to use as they do tend to have hidden sugars and carbs in them.
More Air Fryer Chicken Recipes
- Air Fryer Chicken Wings
- Air Fryer Chicken Wings from Frozen
- Keto Air Fryer Chicken Tenders
- Air Fryer Breaded Chicken Breast
No Breading Chicken Tenders (Air Fryer Recipe)
Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Seasoned air fryer chicken tenders without breading are a quick and easy way to make healthy chicken tenderloins for dinner. Use them as a main dish or add them to your favorite recipe. They're great as a weekly meal-prep item too!
Ingredients
- 1 lb raw chicken tenders (7-8)
- 1 tablespoon avocado oil or olive oil
- 2 teaspoon chicken rub (homemade or store-bought)
- CHICKEN TENDERS RUB MIX
- 1 ½ teaspoon onion powder
- 1 ½ teaspoon garlic powder
- 1 ½ teaspoon cumin powder
- 1 ½ teaspoon chili powder
- 1 ½ teaspoon smoked paprika
- 1 tablespoon fine sea salt (not table salt)
- 1 ½ teaspoon ground pepper (not fine)
- 1 teaspoon sweetener (brown sugar, coconut sugar or golden monk fruit)
- ¼ teaspoon cayenne pepper
Instructions
- If you're making our homemade chicken rub recipe, add the onion powder, garlic powder, cumin powder, chili powder, smoked paprika, salt, pepper, brown sugar, and cayenne pepper to a bowl. You can also use your favorite store-bought brand too like McCormick's. Set the seasoning aside. This makes more than you need for this one recipe, feel free to cut it in half.
- Preheat the air fryer for 5 minutes at 400 F.
- Pat the chicken tenders dry with paper towels to remove extra moisture. Place the chicken tenders in a medium size bowl, add the oil, and toss the chicken to coat.
- Sprinkle the seasoning on both sides of the chicken tenderloins, making sure to rub the mix into the chicken meat so it'll stick.
- Air fry for a total of 8-9 mins at 400 F, flipping after 5 minutes. We recommend cooking the chicken tenders until the internal temperature reaches 160 F-162 F. Let the chicken rest for a few minutes before serving, the chicken will continue to cook and will be at 165 F by that point, with the USDA recommended guideline for chicken tenders.
Notes
Additional Rub Options
- Curry Rub -1 ½ teaspoon garlic powder, 1 ½ teaspoon ground onion powder, 1 tablespoon mild curry powder (McCormick's is a good brand), 1 ½ teaspoon fine sea salt, ½ teaspoon ground black pepper, 1 teaspoon brown sugar. Mix and sprinkle 2+ teaspoon per lb of chicken. Fantastic with tzatziki sauce. (or use an Indian yogurt-cucumber sauce).
- Store-bought rub- McCormick's makes great rubs, use your favorite brand. Sprinkle 1-2 teaspoon on the chicken.
- Italian garlic rub - 1 ½ teaspoon Italian seasoning, 1 ½ teaspoon garlic powder, ½ teaspoon fine sea salt, ¼ teaspoon ground black pepper. Mix, and sprinkle 2 teaspoon (or to taste) on the chicken.
- Cajun blackened seasoning - 1 tablespoon smoked paprika, 1 ½ teaspoon garlic powder, 1 ½ teaspoon onion powder, 1 teaspoon fine sea salt, ½ teaspoon ground black pepper, ½ teaspoon dried oregano, ¼ teaspoon cayenne pepper. Mix, and sprinkle 2-3 teaspoon (for very spicy) on the chicken.
Recipe Tips
- If you didn't preheat your air fryer the cooking time will be extended to 12-14 mins to cook through. Or they could take longer than 8-9 if they're larger chicken tenderloins than we used. Our 1 lb package of raw tenders had 8 pieces.
- Our rub recipes makes more than you need for just this recipe. They're also fantastic on chicken wings, chicken breasts, pork chops, and ribs.
- 1 minute before the chicken tenderloins are cooked through, you can also add BBQ sauce like we did with our air fryer BBQ chicken tenders or you can coat the chicken with Frank's buffalo sauce to make buffalo chicken tenders.
- Serve the chicken with your favorite dipping sauces such as BBQ, ketchup, honey mustard, Ranch, or tzatziki sauce.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Did you make this recipe?
Please leave a comment on the blog or share a photo on Pinterest
