Air Fried Chicken Tender Salad with Honey Mustard Dressing
This Air Fried Chicken Tender Salad is crispy, fresh, and full of flavor—perfect for a wholesome lunch or light dinner. The chicken tenders are juicy on the inside and golden on the outside thanks to the air fryer, and they pair beautifully with crisp greens, crunchy vegetables, and a homemade creamy honey mustard dressing that’s both tangy and sweet.
⏱ Time:
Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes
Servings: 4
Ingredients:
For the Chicken Tenders:
1 lb (450g) chicken tenders or chicken breast cut into strips
½ cup buttermilk (or plain yogurt + a splash of milk)
1 teaspoon garlic powder
1 teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
¾ cup breadcrumbs or panko
¼ cup grated Parmesan cheese (optional)
Olive oil spray
For the Salad:
4 cups mixed salad greens (romaine, arugula, spinach, etc.)
1 cup cherry tomatoes, halved
½ cucumber, sliced
1 avocado, sliced
½ red onion, thinly sliced
¼ cup shredded carrots
Optional: croutons, shredded cheese, or hard-boiled eggs
For the Honey Mustard Dressing:
¼ cup Dijon mustard
3 tablespoons honey
2 tablespoons Greek yogurt (or mayo for richer flavor)
1 tablespoon apple cider vinegar or lemon juice
Salt & pepper, to taste
Instructions:
Step 1: Marinate the Chicken
1. In a bowl, combine chicken tenders with buttermilk, garlic powder, paprika, salt, and pepper. Let marinate for at least 15 minutes (or up to 2 hours in the fridge for more flavor).
Step 2: Bread and Air Fry
2. Preheat your air fryer to 400°F (200°C).
3. In a shallow bowl, mix breadcrumbs and Parmesan.
4. Remove chicken from the marinade, letting excess drip off, and coat each piece in the breadcrumb mixture.
5. Place tenders in a single layer in the air fryer basket. Lightly spray with olive oil.
6. Air fry for 10–12 minutes, flipping halfway, until golden and cooked through (internal temp should reach 165°F/74°C).
Step 3: Make the Dressing
7. In a small bowl or jar, whisk together Dijon mustard, honey, yogurt, and vinegar. Add salt and pepper to taste. Set aside.
Step 4: Assemble the Salad
8. In a large bowl or individual plates, layer salad greens, tomatoes, cucumbers, carrots, onion, and avocado.
9. Top with hot, crispy chicken tenders (whole or sliced).
10. Drizzle with honey mustard dressing. Serve immediately.
Notes:
You can bake the chicken instead at 425°F (220°C) for 20–25 minutes.
For a gluten-free option, use gluten-free breadcrumbs.
Add cooked quinoa or farro for extra grains and fiber.
Refrigerate leftover dressing for up to 5 days.
Tips:
Double batch the tenders for meal prep—they reheat well in the air fryer.
Make the dressing ahead of time for more developed flavor.
Use a salad spinner for super crisp greens.
Add pickled onions or roasted corn for flavor variety.
❓ Frequently asked questions FAQs:
Q: Can I use frozen chicken tenders?
A: Yes, but for best texture and flavor, thaw and marinate them first before breading and air frying.
Q: What’s a good substitute for Greek yogurt in the dressing?
A: Mayonnaise or sour cream works well for a creamier version.
Q: How do I make it spicier?
A: Add ½ teaspoon cayenne to the breadcrumb mix and a dash of hot sauce to the dressing.
Q: Can I store leftovers?
A: Store salad and chicken separately. Reheat chicken in the air fryer at 350°F (175°C) for 3–5 minutes.
Nutritional Information
Calories ~420 kcal
Protein 32g
Carbohydrates 22g
Fat 24g
Saturated Fat 4g
Fiber 4g
Sugar 8g
Sodium ~540mg