Crispy Air Fryer Chicken Tenders

📊Nutrition per serving

Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.

💪Protein & Nutrition Breakdown

Each serving of Crispy Air Fryer Chicken Tenders delivers 40g of protein at 380 calories — that's 10 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 42% of total calories in this dish. The 28g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 12g of fat primarily comes from the cooking method and protein source itself, keeping the overall calorie density low.

🥡Meal Prep & Storage

Crispy Air Fryer Chicken Tenders is a quick recipe that scales well for meal prep. This recipe makes 4 servings, each delivering 40g of protein and 380 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Crispy Air Fryer Chicken Tenders also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 40g-protein meals ready throughout the week with zero daily effort.

Variations

• →Use almond flour for gluten-free version.
• →Add cayenne to the panko for spicy tenders.
• →Try with ranch or BBQ sauce instead.

Frequently Asked Questions