Light Breaded Chicken Tenderloin in the Air Fryer

Ingredients

• 1 Chicken tenderloin
• 14 g Light Greek yogurt (Approximate amount that adheres to the fillet; use enough to coat it with a thin layer.)
• 14 g Crispy breadcrumbs (A crispy breadcrumb mix from Mercadona was used; approximate amount that adheres to the fillet.)
• Salt (To taste.)
• Black pepper (To taste.)
• Sweet paprika (A small amount, to taste.)
• Cooking spray (Optional; lightly spray before cooking.)

Steps

1. 1

   Pat the chicken tenderloin dry with paper towels if it has surface moisture. Season both sides with salt and pepper and add a little sweet paprika.

2. 2

   Coat the chicken with a thin, even layer of light Greek yogurt. The yogurt replaces the egg and helps the breading adhere, while also keeping the meat juicier.

3. 3

   Coat the chicken in the crispy breadcrumbs and press gently so it is well covered on all sides.

4. 4

   Place the breaded chicken in the air fryer basket, arranging it in a single layer without overcrowding.

5. 5

   Lightly spray the surface with cooking spray, if desired. This step is optional, but it helps the breading brown more evenly.

6. 6

   Cook at 200 °C for 12-15 minutes, turning halfway through cooking if necessary so it browns evenly. It is ready when the outside is golden and crispy and the inside is fully cooked; for greater safety, the center should reach 74 °C.

Notes

The recipe indicates an approximate nutritional value of 127 kcal, 18 g of protein, 12 g of carbohydrates, and 1 g of fat per tenderloin. The transcript mentions that about 12 minutes is usually sufficient, but the cooking time may vary depending on the thickness of the fillet and the air fryer model. Serve on its own or use in wraps, sandwiches, and salads.

Nutrition per serving

• main course
• chicken
• air fryer
• light
• high-protein
• crispy
• quick