Description
This Air Fried Chicken Tender Salad with Honey Mustard is a healthy and satisfying meal with crispy, golden chicken tenders on a bed of fresh veggies, drizzled with tangy-sweet honey mustard dressing.
Ingredients
Scale
For the Chicken Tenders:
- 1 lb (450g) boneless, skinless chicken tenders
- 1 cup panko breadcrumbs
- 1/2 cup whole wheat flour (or all-purpose flour)
- 2 large eggs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper, to taste
- 1 tablespoon olive oil spray (or cooking spray)
For the Salad:
- 6 cups mixed greens (such as lettuce, spinach, arugula, or a spring mix)
- 1 cucumber, sliced
- 1 medium tomato, chopped
- 1/4 red onion, thinly sliced
- 1/2 avocado, sliced
- 1/4 cup shredded carrots
- 1 tablespoon fresh cilantro or parsley, chopped (optional, for garnish)
For the Honey Mustard Dressing:
- 1/4 cup Dijon mustard
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar or lemon juice
- 1 tablespoon olive oil
- Salt and pepper, to taste
Instructions
- Prepare the Chicken Tenders:
- Preheat your air fryer to 400°F (200°C).
- Set up a breading station: In one shallow dish, place the flour. In another, whisk the eggs. In a third dish, combine the panko breadcrumbs, garlic powder, onion powder, paprika, salt, and pepper.
- Dip each chicken tender into the flour, coating it lightly, then dip it into the beaten eggs, and finally coat it in the breadcrumb mixture. Press the breadcrumbs onto the chicken tenders to ensure they stick.
- Lightly spray the air fryer basket with olive oil spray. Place the breaded chicken tenders in a single layer in the air fryer basket (you may need to cook in batches depending on the size of your air fryer).
- Air fry the chicken tenders for 10-12 minutes, flipping halfway through, until they are golden brown, crispy, and the internal temperature reaches 165°F (74°C). Set aside to rest.
- Make the Honey Mustard Dressing:
- In a small bowl, whisk together the Dijon mustard, honey, apple cider vinegar (or lemon juice), olive oil, salt, and pepper. Adjust the sweetness or tanginess by adding more honey or vinegar to taste.
- Assemble the Salad:
- In a large bowl, toss together the mixed greens, cucumber, tomato, red onion, avocado, and shredded carrots.
- Slice the air-fried chicken tenders into strips and add them to the top of the salad.
- Serve:
- Drizzle the honey mustard dressing over the salad and chicken tenders. Garnish with fresh cilantro or parsley if desired.
- Serve immediately and enjoy your crispy, flavorful, and healthy Air Fried Chicken Tender Salad with Honey Mustard!
Notes
- Air Fryer Variations: If your air fryer has a small basket, you may need to cook the chicken tenders in batches to avoid overcrowding. This ensures they cook evenly and become crispy.
- Chicken Substitutes: You can use chicken breast cut into strips instead of tenders if preferred, just be sure to adjust the cooking time as needed.
- Dressing Variation: For a creamier honey mustard dressing, add 1-2 tablespoons of Greek yogurt or sour cream.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: American
Nutrition
- Serving Size: 1 salad with chicken tenders
- Calories: 400
- Sugar: 8g
- Sodium: 650mg
- Fat: 22g
- Saturated Fat: 3 g
- Unsaturated Fat: 17g
- Trans Fat: 0 g
- Carbohydrates: 28g
- Fiber: 6g3
- Protein: 30g
- Cholesterol: 135mg