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Garlic Parmesan Air Fryer Chicken Tenders

A 20-minute recipe for high protein, low carb chicken tenders air fried with olive oil, grated parmesan, and a few spices and herbs.
4.53 from 119 votes
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 8 Chicken Tenders
Calories: 70kcal
Author: Mason Woodruff

Ingredients

  • 12 oz Boneless Skinless Chicken Breast cut into strips
  • 1 Tbsp 16g Olive Oil
  • 2 Tbsp 15g Grated Parmesan*
  • 1 tsp Garlic Powder
  • 1/2 tsp Red Pepper Flakes
  • 1/2 tsp Dried Oregano
  • 1/2 tsp Parsley Flakes
  • 1/4 tsp Kosher Salt

Instructions

  • Pat the chicken dry with a paper towel before tossing with the olive oil.
  • Mix the dry ingredients together in a small bowl and add to the olive oil coated chicken.
  • Air fry at 375ºF for 12-14 minutes, flipping the chicken strips halfway through.

Notes

*For crispier tenders, you could use 1/4 cup (30g) grated parmesan like I used for the garlic parmesan nuggets in my air fryer chicken nuggets recipe guide.
For baked chicken tenders, my buttermilk baked chicken tenderloins recipe would be a good example. Try 400ºF for 15-18 minutes.
For a dip, try 1/4 C fat free Greek yogurt mixed with 1 Tbsp ground dijon mustard, 1 Tbsp grated parmesan, and 1 tsp hot sauce.
Each air fried chicken tender has 1 WW SmartPoint (blue).

Nutrition

Serving: 1Chicken Tender | Calories: 70kcal | Protein: 11g | Fat: 3g