Air Fryer Honey BBQ Chicken Tenders
Finger-licking delicious honey barbecue chicken tenders!
With a modern twist, these Honey BBQ chicken tenders perfectly capture the spirit of this well-loved comfort meal. With all the flavor and crispy texture of fried chicken without the additional fat, these are the healthy, low-fat chicken tender recipe you’ve been craving. The key is to bread the chicken correctly and then let the air fryer do its thing.
But let’s not forget the sauce! I’ve created a finger-licking good honey BBQ sauce to go with these beauties that will blow your mind. Made with just store-bought BBQ sauce and a few other pantry staples, you can whip up this sauce and the air fryer chicken tenders together in under 30 minutes! Talk about kid-friendly weeknight wonder the whole family will love!
Reasons to Enjoy These Honey Barbecued Chicken Tenders
Simple and Fast! The goal of this recipe is to maximize benefits with the least amount of work. With just a few ingredients and modern cooking techniques, you can make a batch of homemade chicken tenders in less than 30 minutes!
Fried chicken that is healthy! There is no need for guilt to accompany the appeal of mouthwatering fried chicken. This method of using an oil-free air fryer drastically reduces fat and calories without sacrificing flavor.
A favorite among the family! Watch as these honey BBQ chicken tenders disappear right in front of you! The whole family will enjoy this meal, regardless of whether you’re serving finicky eaters or people with big appetites!
Ingredients
▢ 1½ pounds of boneless, skinless chicken tenders (or chicken breasts, sliced into long strips)
▢ An entire cup of all-purpose flour
▢ Two big, beaten eggs
▢ One cup of breadcrumbs
▢ To taste, add salt and pepper.
▢½ teaspoon powdered garlic
▢ ½ teaspoon powdered onion
▢ ½ teaspoon of paprika smoked
Honey BBQ Sauce
▢ ½ cup BBQ sauce
▢ ¼ cup honey
▢ 1 tablespoon apple cider vinegar
▢ ½ teaspoon powdered garlic
▢ ½ teaspoon powdered onion
Directions
1. Set your air fryer’s temperature to 400°F, or 200°C.
2. Put the flour, salt, black pepper, onion powder, garlic powder, and smoked paprika in a shallow plate. Beat the eggs in a different shallow dish. Grains should be put in a third shallow dish.
3. Shake off excess flour mixture after dredging each chicken tender. After that, dip it into the beaten eggs and then the breadcrumbs, carefully pressing the crumbs to make sure they stick.
4. Make sure the breaded chicken tenders are not touching one another when you arrange them in the air fryer basket in a single layer.
5. Depending on the size of your air fryer, you might need to cook the tenders in batches. Apply a small amount of cooking spray to the tenders.
6. In a small saucepan over low heat, stir together BBQ sauce, honey, apple cider vinegar, garlic powder, and onion powder to make the Honey BBQ Sauce while the chicken tenders are cooking.
7. Cook, stirring periodically, until the sauce thickens slightly, 5 to 6 minutes.
8. When the chicken tenders are golden brown and cooked through, take them out of the air fryer.
9. Serve the Honey BBQ Sauce beside the cooked chicken tenders for dipping or toss them in it.
Remarks
Breadcrumb Substitution: Crushed crackers or cornflakes are excellent substitutes for breadcrumbs if you’re short of them.
Gluten-Free Option: Use gluten-free breadcrumbs and all-purpose flour to make this dish gluten-free.
Spice Level: Feel free to add a pinch of cayenne pepper to your flour mixture for an added kick for those who prefer a spicy meal.
Storage: You can keep these tenders in the refrigerator for up to four days. To restore that delicious crunch, warm them in the air fryer for a few minutes.
Nutrition Information
Health Information
Honey in an air fryer A tasty and healthier substitute for conventional deep-fried chicken tenders are barbecued chicken tenders. Consider the following health advantages:
Reduced Fat Content:
Compared to deep frying, air frying uses little to no oil, so the chicken tenders absorb significantly less fat. This preserves the crunchy texture while drastically lowering the calorie and fat levels.
Lean, High-Protein Meat:
Lean chicken breast slices are used to make chicken tenders, which are a great source of protein. These tenders are a fantastic choice for an active lifestyle because protein is necessary for muscle building, repair, and general bodily function.
Decreased Carbohydrates:
Air-frying removes the need for a thick, sometimes high-carb breading. Alternatively, you can add texture without going overboard with carbohydrates by using a light coating (like panko or almond flour).
Reduced Processed Ingredients:
You have complete control over the ingredients when making honey BBQ chicken tenders at home. Instead of using store-bought alternatives, which frequently contain additional sugars, preservatives, and harmful fats, you can use natural, unprocessed honey, fresh BBQ sauce, and a healthier coating for the tenders.
Healthier Sweetener:
Honey, as opposed to processed sugars, adds a natural sweetness to the barbecue sauce. When taken in moderation, honey’s well-known antioxidant qualities may help lower inflammation and promote general health.
Control of Sodium:
Store-bought marinades and BBQ sauces frequently have a high sodium content. You may better regulate your sodium consumption, which is crucial for preserving appropriate blood pressure levels, by preparing your own sauce or selecting a low-sodium version.
Cooking Tips
Preheat the Air Fryer:
To guarantee that the chicken tenders cook uniformly and get the desired crispy quality, it is essential to preheat your air fryer. Before cooking, preheat your air fryer to 375°F (190°C) for three to five minutes.
Coating the Chicken:
To achieve the crispiest tenders, you can sprinkle the chicken with panko or breadcrumbs, salt, pepper, and any other spices you like. Try using crushed cornflakes or almond flour for a gluten-free variation.
Avoid Overcrowding:
Keep the air fryer basket from being overly full to guarantee uniform cooking. Ensure that the chicken tenders are arranged in a single layer so that air can flow around each one. Cook the tenders in batches if you have a lot of them.
Apply a Light Mist of Oil:
Although air fryers consume less oil, the golden, crispy finish of the chicken tenders can be improved by lightly misting them with cooking oil before air frying. For extra health advantages, use premium oils like avocado or olive oil.
Monitor Cooking Time:
Keep an eye on the cooking time since chicken tenders in an air fryer cook quickly. Your tenders should cook in ten to fifteen minutes, depending on their thickness. To ensure equal browning, flip them halfway through the cooking process.
Use Homemade BBQ Sauce:
For the healthiest choice, use homemade BBQ sauce. To make a tasty sauce, mix together components such as honey, apple cider vinegar, garlic, and a small amount of smoky paprika. The amount of spice and sweetness can be changed to suit your tastes.
Baste While Cooking:
Use the honey BBQ sauce to bast the chicken tenders halfway through cooking for extra flavor. This will give the tenders that wonderful sweet and tangy flavor and help the sauce caramelize on them.
Conclusion
Honey in an air fryer A healthier version of a traditional comfort food is BBQ chicken tenders. You may cut calories and fat without compromising taste or texture by using an air fryer. Making your own sauce and choosing lean chicken gives you more control over the components and improves the dish’s nutritional value. You can make tasty, crispy, and tender chicken tenders that go well with any meal or snack by following a few easy cooking methods.
