Air Fryer Crispy Honey Chipotle Chicken Tenders

Ingredients

• 1.5 lb boneless, skinless chicken tenders
• salt and pepper (to taste)
• 1 tsp garlic powder
• 0.25 cup all-purpose flour (or Fit.Flour)
• 2 eggs (large)
• 2 cup crushed cornflakes
• cooking spray
• 0.25 cup honey
• 5 chipotle peppers in adobo sauce (4 to 6 peppers, finely chopped)
• 1 tbsp adobo sauce (from the can of peppers)
• 2 cloves garlic (minced)
• 1 tbsp apple cider vinegar
• hot sauce (if desired)
• 0.25 cup broth (to stretch the sauce)
• 1 cup 0% plain Greek yogurt
• 2 tbsp light mayonnaise
• 1 tbsp ranch seasoning
• 1 tbsp fresh dill (chopped)
• 1 tbsp pickle juice (a splash)
• 1 tbsp water (to thin the sauce if necessary)

Steps

1. 1

   Season the chicken tenders with salt, pepper, and 1 tsp of garlic powder.

2. 2

   Set up three bowls for the breading: one with flour, one with beaten eggs, and one with crushed cornflakes.

3. 3

   Dredge each chicken tender successively in the flour, then the eggs, and finally the cornflakes until fully coated.

4. 4

   Preheat the air fryer to 390°F (200°C).

5. 5

   Place the chicken in the air fryer basket and lightly spray with cooking spray.

6. 6

   Cook at 390°F (200°C) for 12 to 15 minutes, flipping the tenders halfway through.

7. 7

   While the chicken is cooking, prepare the ranch sauce: in a bowl, mix the Greek yogurt, light mayonnaise, pickle juice, ranch seasoning, fresh dill, and a splash of water if needed for a smooth consistency.

8. 8

   For the glaze, heat a skillet over medium heat. Add the chopped chipotle peppers, minced garlic, apple cider vinegar, honey, adobo sauce, hot sauce (if using), and broth.

9. 9

   Stir and let the glaze simmer until it thickens and becomes syrupy.

10. 10

    Once the chicken is crispy, transfer it to the skillet and toss to thoroughly coat each piece with the glossy glaze.

11. 11

    Serve immediately with the protein ranch sauce on the side.

Notes

One serving is approximately 3 tenders with ranch sauce. The broth in the glaze helps increase the volume of the sauce without adding too many calories.

Nutrition per serving

• main course
• high protein
• low calorie
• air fryer
• chicken
• spicy
• quick