If you’re craving crispy chicken tenders but want to keep things healthy, this recipe is perfect for you!

These air fryer chicken tenders are golden and crunchy on the outside, juicy on the inside, and made with wholesome, low carb ingredients.

The best part? You can enjoy that fried chicken taste without all the extra oil or guilt.

The Ingredients

Chicken Tenderloin: Lean, high in protein, and low in fat – chicken tenders are a great way to stay full and satisfied while keeping calories in check.

Protein also helps maintain muscle mass and boosts metabolism, making it ideal for anyone on a weight loss plan.

Aunt Millie’s Live Carb Smart Bread (for breadcrumbs): This low carb bread is an excellent substitute for traditional breadcrumbs.

It adds crunch and flavor with fewer carbs and calories. It’s also higher in fiber, which helps with digestion and keeps you feeling fuller longer – a win for both low carb and Weight Watchers lifestyles.

Eggs: Eggs are packed with high-quality protein and essential nutrients like vitamin D and choline.

They help the breadcrumbs stick to the chicken while adding a nutrient boost without excess carbs.

Garlic Powder & Onion Powder: These add delicious flavor without the need for extra salt, sugar, or unhealthy additives. Garlic and onion are also known for their antioxidant and immune-supporting properties.

Italian Seasoning: A blend of herbs like oregano, basil, and thyme adds a burst of flavor while providing beneficial plant compounds.

Olive Oil Spray: Instead of deep frying, a light mist of olive oil helps achieve crispiness in the air fryer while keeping fat and calories low.

Olive oil is rich in heart-healthy monounsaturated fats and antioxidants, making it one of the healthiest cooking oils around.

Click here to track the points on your Weight Watchers app. There are 2g net carbs per serving. The full nutrition information can be found at the bottom of the recipe card.

How to Make Crispy Chicken Tenders

The first thing you want to do is make the breadcrumbs, this can be done ahead of time. Tear two slices of Aunt Millie’s Live Carb Smart bread into 1″ pieces and add them to a baking sheet.

Bake the bread at 350 degrees F. for 5-7 minutes, stirring halfway through. Keep an eye on the bread during the last 2 minutes so it doesn’t burn.

Once the bread has cooled, add it to a food processor. Pulse until it is a breadcrumb consistency.

Stir in the garlic powder, onion powder, Italian seasoning, and salt.

Beat the eggs in a shallow bowl.

Dip each chicken tender into the egg, then coat with seasoned breadcrumbs.

Lightly spray both sides with olive oil spray.

Air fry at 400 degrees F. for 10-12 minutes, flipping halfway through, until golden and the internal temperature reaches 165 degrees F.

For the oven:

Preheat oven to 425 degrees F. and line a baking sheet with parchment paper. Set a wire rack on the baking sheet if you have one, this will help to crisp both sides.

Place tenders in a single layer on the rack or baking sheet and lightly spray the tops with olive oil spray.

Bake for 18-20 minutes, flipping halfway through, until golden and cooked through.

For extra crispiness, broil the tenders for 1–2 minutes at the end – just keep a close eye on them.

Serving Suggestions

These Crispy Chicken Tenders taste great with:

Air fried or roasted vegetables
A fresh side salad
Cauliflower mash
Light dipping sauces like sugar-free BBQ sauce, honey mustard, or a light ranch

Ingredients

1 lb. boneless, skinless chicken tenderloin
2 slices Aunt Millie's Live Carb Smart White Bread
2 eggs
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon Italian seasoning
Salt to taste
Olive oil spray

Instructions

Preheat the oven to 350 degrees F. and line a baking sheet with parchment paper.
Tear the bread into 1" pieces and add them to the baking sheet. Bake for 5-7 minutes, stirring halfway through. Keep an eye on the bread during the last 2 minutes so it doesn't burn.
Once the bread has cooled, add it to a food processor. Pulse until it is a breadcrumb consistency. Stir in the garlic powder, onion powder, Italian seasoning, and salt.
Beat the eggs in a shallow bowl.
Dip each chicken tender into the egg, then coat with seasoned breadcrumbs. Lightly spray both sides with olive oil spray.
Air fry at 400 degrees F. for 10-12 minutes, flipping halfway through, until golden and the internal temperature reaches 165 degrees F.

For the oven:

Preheat oven to 425 degrees F. and line a baking sheet with parchment paper. Set a wire rack on the baking sheet if you have one, this will help to crisp both sides.
Place tenders in a single layer on the rack or baking sheet and lightly spray the tops with olive oil spray.
Bake for 18-20 minutes, flipping halfway through, until golden and cooked through.
For extra crispiness, broil the tenders for 1-2 minutes at the end – just keep a close eye on them.

Notes

NUTRITION INFORMATION:

1 of 4 servings (2g net carbs per serving, approximately 2 chicken tenders per serving)

167 calories, 3g total fat, 1g saturated fat, 234 mg sodium, 7g total carbohydrate, 5g dietary fiber, 0g sugars, 27g protein (myfitnesspal.com)

Here are some more low carb, Weight Watchers friendly recipes:

Chicken Parmesan With Homemade Breadcrumbs

Garlic Tomato Basil Chicken

Caprese Chicken

Bacon Wrapped Chicken Tenders

Click here to see more low carb recipes.

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