Description

These Crispy Air Fryer Chicken Tenders are a weeknight lifesaver—gluten-free, low FODMAP, and dairy-free, with a golden southern-spiced coating and crunchy bite. Ready in under 20 minutes, they’re perfect for quick dinners, lunchbox leftovers, or satisfying snacks.

Ingredients

Scale

350 g (12 oz) chicken breast mini fillets
2 eggs, beaten
30 g (4 tbsp) gluten-free plain flour
Garlic-infused oil spray

Southern Fried Chicken Coating

70 g (½ cup) gluten-free breadcrumbs
1 tsp dried oregano
1 tsp dried chili flakes
1 tsp smoked paprika
1 tsp salt
1 tsp ground black pepper

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Instructions

Set up a breading station: one bowl each for beaten eggs, flour, and breadcrumb-spice mix.
Dip chicken into flour, then egg, then press into breadcrumb mix to coat.
Preheat air fryer to 200°C (390°F). Place tenders in a single layer in the basket. Spray with garlic-infused oil.
Cook for 10–12 minutes, flipping halfway. Spray again after flipping.
Serve hot with your favorite dips, in wraps, salads, or on their own.

Notes

Don’t overcrowd the basket—leave space for air to circulate.

Garlic-infused oil adds flavor while staying low FODMAP.

Easily adjustable: use regular flour or breadcrumbs if gluten-free isn’t needed.

These reheat beautifully and can be frozen for longer storage.

Prep Time: 5 minutes
Cook Time: 12 minutes
Category: Main Course / Snack
Method: Air Fryer
Cuisine: American