Air Fryer Chicken Tenders with Tzatziki Sauce
Description:
Crispy, juicy chicken tenders made with a flavorful Greek-inspired marinade, cooked perfectly in the air fryer, and paired with a refreshing homemade Tzatziki sauce. This dish is high in protein, low in carbs, and perfect for lunch, dinner, or meal prep.
Total Time:
Prep Time: 20 minutes (plus 30 minutes marinating)
Cook Time: 10–12 minutes
Total Time: ~1 hour
Ingredients:
For the Chicken Tenders:
1 lb (450g) chicken tenders (or sliced chicken breast)
1 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregan
½ tsp paprik
½ tsp onion powder
Salt & pepper to taste
Optional: ½ cup panko or crushed cornflakes for added crunch (lightly sprayed with oil)
For the Tzatziki Sauce:
1 cup Greek yogurt (plain, full-fat or low-fat)
½ cucumber, grated and drained
1 garlic clove, minced
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp chopped fresh dill (or 1 tsp dried
Salt and pepper to taste
️Instructions:
Prepare the Chicken:
Marinate the Chicken:
In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, onion powder, salt, and pepper.
Add chicken tenders, toss to coat, cover, and marinate in the fridge for 30 minutes (up to 8 hours for deeper flavor).
Optional Crunch Coating:
For extra crispiness, dip marinated tenders into panko crumbs or crushed cornflakes.
Lightly spray with olive oil to help them crisp up in the air fryer.
Air Fry the Chicken:
Preheat air fryer to 400°F (200°C) for 3–5 minutes.
Arrange tenders in a single layer in the basket. Don’t overcrowd.
Cook for 10–12 minutes, flipping halfway. Internal temperature should reach 165°F (74°C).
Remove and let rest for a few minutes before serving.
Make the Tzatziki Sauce:
Peel and grate cucumber. Squeeze out excess liquid using a clean towel or cheesecloth.
In a bowl, combine yogurt, cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper.
Mix well. Chill until ready to serve
Serving Suggestions:
Serve with pita bread, on a salad, or with roasted veggies.
Drizzle Tzatziki over tenders or use as a dipping sauce.
Great for wraps or bowls!
Nutrition Info (Per Serving, ~4 servings):
Component Amount
Calories 280–320 kcal
Protein 32g
Carbohydrates 6–10g
Fat 14g
Fiber 1g
Sugar 2g
Sodium 350–450mg
Note: Values vary depending on ingredients used (e.g., yogurt type, optional breading). Frequently Asked Questions (FAQs):
Can I use chicken breast instead of tenders?
Yes! Slice boneless skinless chicken breasts into strips to mimic tenders.
Can I skip the marinating step?
Technically yes, but marinating enhances flavor and tenderness. If rushed, at least 15 minutes helps
How do I store leftovers?
Refrigerate chicken and sauce separately in airtight containers for up to 4 days. Reheat chicken in the air fryer at 350°F for 4–5 minutes.
Can I freeze this?
Chicken: Yes, freeze cooked tenders up to 2 months.
Tzatziki: Not recommended—yogurt-based sauces tend to separate when thawed.
Is this recipe keto-friendly?
Yes, especially without the optional breading. Just watch the carbs in yogurt (opt for full-fat
plain Greek).