Guilt-Free Air-Fried Chicken Tenders for a Light Snack

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Marinate the Chicken:

Place the chicken tenders in a bowl and pour the buttermilk over them. Let them marinate for at least 30 minutes or, preferably, up to 24 hours in the refrigerator. This helps tenderize the chicken.

Preheat the Air Fryer:

Preheat your air fryer to 400°F (200°C).

Prepare the Coating:

In a shallow dish, combine the whole wheat flour, paprika, garlic powder, onion powder, black pepper, and salt. Mix well to create the coating for the chicken.

Coat the Chicken:

Remove each chicken tender from the buttermilk, allowing excess liquid to drip off. Dredge the tenders in the flour mixture, ensuring they are evenly coated on all sides.

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Arrange in the Air Fryer:

Lightly grease the air fryer basket with cooking spray. Place the coated chicken tenders in a single layer, making sure they are not touching. You may need to cook them in batches.


Air-fry the chicken tenders at 400°F (200°C) for 10-12 minutes, flipping halfway through the cooking time. Cook until the chicken is golden brown and has reached an internal temperature of 165°F (74°C).


Once the chicken tenders are crispy and cooked through, remove them from the air fryer and let them rest for a few minutes. Serve with your favorite dipping sauce, such as a light yogurt-based dressing, salsa, or a squeeze of lemon.

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