High-Protein

Southern Fried Chicken Tenders

Crispy, golden chicken tenders in a seasoned buttermilk coating. Air-fried to keep the calories down while delivering authentic Southern crunch and 42g protein per serving.

15mPrep
18mCook
4Servings
390Calories
42gProtein

Ingredients

  • chicken tenderloins
  • buttermilk
  • all-purpose flour
  • cornstarch
  • smoked paprika
  • garlic powder
  • onion powder
  • cayenne pepper
  • salt
  • black pepper

Ingredients

  • 2 lb chicken tenderloins
  • 1 cup buttermilk
  • 0.75 cup all-purpose flour
  • 0.25 cup cornstarch
  • 1.5 tsp smoked paprika
  • 1 tsp garlic powder
  • 0.5 tsp onion powder
  • 0.25 tsp cayenne pepper
  • 1 tsp salt
  • 0.5 tsp black pepper

Instructions

  1. Soak chicken tenders in buttermilk for at least 30 minutes (or overnight).
  2. Mix flour, cornstarch, paprika, garlic powder, onion powder, cayenne, salt, and pepper.
  3. Dredge each tender in the flour mixture, pressing firmly.
  4. Air-fry at 400°F for 15–18 minutes, flipping halfway, until golden and cooked through.
  5. Alternatively, pan-fry in 1-inch of oil at 350°F for 4–5 minutes per side.
  6. Serve with hot sauce and honey, or low-sugar BBQ sauce.

Related Recipes

#chicken