Easy, Healthy Air Fryer Chicken Tenders (GF, Paleo, etc.)

Name: Easy Air Fryer Chicken Tenders (Paleo, GF, Keto)
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1
Ingredients: Boneless, skinless chicken breasts (cut into semi-even tenders so they cook evenly); Sea salt; Olive oil (spritz if possible); Spices (see notes); Optional: A small amount of gluten-free flour (see notes)

Chicken tendies! But make them healthy. These air fryer chicken tenders are one of my go-to healthy dinner recipes, the kind of thing that I turn to when I’m out of other ideas because it’s so fast and easy.

I’ve already shared my best, crispiest version of air fryer chicken tenders with you. And just to be clear, these are not those tenders.

And that’s because we’re using super healthy ingredients that fit in (or mostly fit in) with a majority of restrictive diets…whether Whole 30, various detoxes, keto, candida protocols, gluten-free, etc. I can’t help you on the vegan front 🙂

I spent quite a lot of time last year on both a functional medicine detox and then a candida protocol (see all my survival tips here), and these healthy air fryer chicken tenders were an absolute staple (with and without the GF flour).

If you feel flour is needed, the biggest thing is finding a gluten-free flour that can work for you, and whatever dietary restrictions you might have.

When I’ve been on a liver detox or gut health protocol, that’s been quite limiting (but cassava has worked). But otherwise you can mostly use whatever you want…a 1:1 mix or almond flour are both great. I have more detailed notes on the flours below.

But what’s great is that these air fryer chicken tenders are awesome even without any kind of flour! You’re basically then just doing a quick dry brine before putting on the spices and a bit of oil. That’s what I typically do since it’s super easy and absolutely delicious.

There are two options for how to make these healthy chicken strips in the air fryer—with and without a light gluten-free flour breading. But the first steps are the same.

I like to cut my chicken breasts into chicken tenders by cutting length-wise into two pieces (or occasionally three, when I get a monster one). This just helps them cook more evenly, and I don’t prefer to buy the tenders-size raw (I find them anemic and stringy).

Then sprinkle all over with salt and set on a plate for 15 minutes. This is the dry brine.

If you do want to do a light GF breading, you can set out a plate or container with some flour in it as well as your spices, then dredge the chicken tenders through it. However, I’m lazy and that feels wasteful, so I just sprinkle the spices on the chicken, then sprinkle some of the flour on them and pat it down (I’m not looking for a thick breading).

If you’re not using flour, then just season using whatever spices you want, and I like to spritz some olive oil on them very lightly.

You can use whatever spices you want, particularly if you’re not using any breading. I’m a huge fan of Trader Joe’s spice mixes, including the 21 Seasoning Salute and the Everything Bagel seasoning, they’re my main go-to’s for chicken, but they have tons of others that are delicious as well.

The sky’s the limit on what gluten-free flour you use, and it will depend on your dietary restrictions and what you have on hand.

A 50/50 mix of almond flour and a store-bought 1:1 GF flour blend, or almond flour and cassava works nicely.
You can sprinkle just a bit of cassava or coconut flour on there for texture vs. trying to truly bread it.
You can just use a store-bought 1:1 blend.
I like to sometimes add some white and black sesame seeds in there as well, mostly for texture and look.
Oat does NOT work as well, from what I’ve found.

Obviously they won’t stick amazingly (particularly without egg or a thick milk), but it just gives a nice texture and adds a bit of flavor if that’s what you’re looking for.

Preheat your air fryer to 390 or 400 F for a couple minutes, then place the chicken tenders in the basket.

Air fry for 7 to 12 minutes…this is a wide range because it will depend a ton on how thick your chicken is. I like to flip mine at the halfway point but it’s not critical. You want the thickest part to get above 145 F using a digital thermometer.

The pic below gives you a good idea of when I *properly* dregged them in an almond flour and sesame seed mixture, vs. just sprinkling.

Let your chicken strips rest for 5 minutes before serving (this lets the juices settle in, keeping it moist).

These healthy chicken tenders in the air fryer are one of my staple meals, whether I’m on a restrictive diet or not! I’ll add that these make passable leftovers, so you can cook up a bunch and then keep them on hand for lunches, to chop into salads, etc.

Other easy, fast, & healthy chicken dinners you’ll love:

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Easy Air Fryer Chicken Tenders (Paleo, GF, Keto)

Yield: As much as you want

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

These healthy air fryer chicken tenders are SO easy and delicious, perfect for any dietary restrictions and an easy meal anytime you don't know what to make. They only take a few minutes and a few ingredients! This is a very flexible, versatile recipe, so I haven't given amounts...it's less a true "recipe" and more of a set of ingredients and techniques that you can make your own.

Ingredients

Boneless, skinless chicken breasts (cut into semi-even tenders so they cook evenly)
Sea salt
Olive oil (spritz if possible)
Spices (see notes)
Optional: A small amount of gluten-free flour (see notes)

Instructions

There are two options for how to make these healthy air fryer chicken tenders, with and without a light gluten-free flour breading. But the first steps are the same.
I like to cut my chicken breasts into chicken tenders by cutting length-wise into two pieces (or occasionally three, when I get a monster one). This just helps them cook more evenly, and I don't prefer to buy the tenders-size raw. Then sprinkle all over with salt and set on a plate for 15 minutes. This is the dry brine.
If you do want to do a light GF breading, you can set out a plate or container with some flour in it as well as your spices, then dredge the chicken tenders through it. However, I'm lazy and that feels wasteful, so I just sprinkle the spices on the chicken, then sprinkle some of the flour on them and pat it down (I'm not looking for a thick breading).
If you're not using flour, then just season using whatever spices you want, and I like to spritz some olive oil on them very lightly.
Preheat your air fryer to 390 or 400 F for a couple minutes, then place the chicken tenders in the basket. Air fry for 7 to 12 minutes...this is a wide range because it will depend a ton on how thick your chicken is. I like to flip mine at the halfway point but it's not critical. You want the thickest part to get above 145 F.
Let rest for 5 minutes before serving (this lets the juices settle in, keeping it moist).

Notes

If you're wanting to put a light breading on your chicken, the sky's the limit on what gluten-free flour you use, and it will depend on your dietary restrictions and what you have on hand. A 50/50 mix of almond flour and a store-bought 1:1 GF flour blend, or almond flour and cassava works nicely. You can sprinkle just a bit of cassava or coconut flour on there for texture vs. trying to truly bread it. You can use a store-bought 1:1 blend. Obviously they won't stick amazingly (particularly without egg), but it just gives a nice texture if that's what you're looking for. Oat doesn't work well, from what I've found.
You can use whatever spices you want, particularly if you're not using any breading. I'm a huge fan of Trader Joe's spice mixes, including the 21 Seasoning Salute and the Everything Bagel seasoning, they're my main go-to's for chicken, but they have tons of others that are delicious as well.