Who doesn’t love crispy chicken tenders and fries? They’re the ultimate comfort food—golden, crunchy, and downright irresistible. But what if you could enjoy them without the guilt? That’s where these healthier versions come in! Whether you’re air frying, baking, or swapping in sweet potato fries for an extra nutrient boost, these five methods will satisfy your cravings without the excess oil. Plus, with a few smart ingredient swaps like almond flour or panko breadcrumbs, you can keep the crispiness while making a more nutritious choice. Ready to elevate your homemade chicken tenders and fries? Let’s dive in!
Table of Contents
Key Benefits of Healthier Chicken Tenders and Fries
Who says you have to give up crispy, golden chicken tenders and fries to eat healthier? With a few smart tweaks, you can enjoy all the crunch and flavor without the extra grease. Here’s why these healthier versions are a game-changer:
Lower in Fat, Still Crispy – Baking or air frying reduces excess oil while keeping that irresistible crunch. No deep fryer needed!
Better Ingredients, Better Nutrition – Swapping refined flour for almond or coconut flour adds extra fiber and protein, while seasoning blends enhance flavor without relying on excess salt.
Customizable for Any Diet – Whether you’re gluten-free, keto, or just looking for a lighter option, these recipes offer flexible ingredient choices to fit your lifestyle.
Easy to Make at Home – Skip the frozen store-bought versions loaded with preservatives. With simple pantry staples, you can whip up crispy tenders and fries in no time.
Perfect for Meal Prep – These tenders and fries reheat beautifully, making them a great option for busy weeknights or quick lunches.
With all these benefits, you won’t even miss the deep-fried versions! Now, let’s talk about the ingredients you’ll need to make these crispy, guilt-free favorites.
Ingredients for Healthier Chicken Tenders and Fries
Gather your ingredients and get ready to create crispy, flavorful chicken tenders and fries—without the guilt! Below, you’ll find versatile options to suit different dietary preferences while keeping everything delicious.
For the Chicken Tenders:
1 lb chicken tenders (or boneless, skinless chicken breasts sliced into strips)
½ cup almond flour (for a gluten-free option) or panko breadcrumbs (for extra crunch)
¼ cup grated Parmesan cheese (optional, for added flavor)
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon smoked paprika (adds a hint of smoky depth)
Salt and black pepper to taste
1 large egg (whisked) or ½ cup buttermilk (for extra tenderness)
Cooking spray or olive oil (for crispiness without deep frying)
For the Fries:
2 large russet potatoes or sweet potatoes (cut into thin strips)
1 tablespoon olive oil (or avocado oil for a higher smoke point)
½ teaspoon garlic powder
½ teaspoon smoked paprika
Salt and black pepper to taste
Optional Dipping Sauces:
Greek yogurt ranch – Mix Greek yogurt, lemon juice, garlic powder, and herbs.
Honey mustard – Combine Dijon mustard, honey, and a splash of vinegar.
Spicy sriracha mayo – Blend Greek yogurt or mayo with sriracha and lime juice.
With these simple yet flavorful ingredients, you’re all set to make healthier, crispy chicken tenders and fries at home. Next up—let’s dive into the step-by-step instructions!
How to Make Healthier Chicken Tenders and Fries
Ready to dig into these crispy, healthier chicken tenders and fries? Follow these simple steps, and you’ll have a delicious, guilt-free meal in no time!
Step 1: Prepare the Chicken Tenders
- Cut and season the chicken: Start by cutting your chicken breasts into strips, about 1-inch wide. Season them with a pinch of salt, pepper, and a dash of garlic powder.
- Create the coating station: Set up three shallow bowls. In one, whisk an egg (or use a flax egg for a vegan option). In the second, mix almond flour (or your preferred flour) with panko breadcrumbs and a pinch of paprika for extra flavor. In the third, place a bit of grated Parmesan cheese for a savory touch.
- Coat the chicken: Dip each chicken strip into the egg mixture, then coat with the breadcrumb mixture. Press the crumbs gently to ensure a good layer sticks.
Step 2: Prepare the Fries
- Cut the potatoes: Slice sweet potatoes or regular potatoes into thin, uniform fries (about 1/4-inch thick).
- Season the fries: Toss the potato strips in a bowl with olive oil, garlic powder, salt, and a sprinkle of black pepper. For an extra crispy texture, you can add a bit of cornstarch to the mix!
- Arrange on a baking sheet: Lay the fries flat in a single layer on a parchment-lined baking sheet to ensure they cook evenly.
Step 3: Bake or Air Fry the Tenders and Fries
- For oven baking: Preheat your oven to 400°F (200°C). Arrange the chicken tenders and fries on separate sides of the baking sheet. Bake for 20–25 minutes, flipping halfway through for even crispness.
- For air frying: Preheat the air fryer to 375°F (190°C). Place the chicken tenders and fries in the air fryer basket in a single layer (you may need to do this in batches). Cook for 12-15 minutes, flipping halfway through, until golden and crispy.
Step 4: Serve and Enjoy!
Once everything is crispy and golden, remove from the oven or air fryer. Serve your chicken tenders and fries with your favorite dipping sauces, like Greek yogurt ranch, honey mustard, or a spicy sriracha mayo.
Enjoy this healthier version of your favorite comfort food—crispy, flavorful, and just as satisfying as the original!
Pro Tips and Variations: Making Your Healthier Chicken Tenders and Fries Even Better
Want to take these healthier chicken tenders and fries to the next level? Here are a few pro tips and variations to customize your dish and make it even more delicious!
Pro Tips for Perfect Chicken Tenders
- Use chicken thighs: If you prefer a juicier, more tender option, swap out chicken breasts for boneless, skinless chicken thighs. They stay moist and tender while still getting crispy on the outside.
- Double-coat for extra crunch: For an even crispier coating, dip the chicken tenders in the egg and breadcrumbs mixture twice. The double layer will give you that ultimate crispy crunch.
- Add spice for a kick: If you like a bit of heat, sprinkle some cayenne pepper or chili powder into the breadcrumb mixture. This will give the tenders a subtle, smoky spice that pairs perfectly with your dipping sauces.
Fries Tips for Maximum Crispiness
- Soak the fries: To make your fries extra crispy, soak the potato strips in cold water for at least 30 minutes before seasoning and baking. This helps remove excess starch and results in a crispier finish.
- Don’t overcrowd the baking sheet: Whether you’re baking or air frying, make sure your fries aren’t crowded on the pan or in the basket. Giving them space to breathe ensures they cook evenly and get crispy all around.
- Season after baking: If you want to ensure your fries stay crispy, season them after baking. Adding salt while they’re baking can draw out moisture, so save the seasoning for the end to lock in that crispy texture.
Variations to Fit Your Taste
- Sweet potato fries: For a nutritious twist, swap regular potatoes for sweet potatoes. They’re naturally sweet and full of nutrients like beta-carotene and fiber.
- Spicy dipping sauces: Try mixing up your dipping sauces! A tangy sriracha mayo, a creamy guacamole, or even a smoky barbecue sauce can elevate the flavor of your tenders and fries.
- Gluten-free options: If you’re following a gluten-free diet, swap the breadcrumbs for gluten-free panko or use ground almonds instead of almond flour.
These small tweaks will help you tailor this recipe to your exact taste and dietary needs, while keeping the meal delicious and nutritious. Whether you prefer extra spice, added crunch, or a healthier take, these tips and variations will have you creating the perfect chicken tenders and fries every time!
Serving Suggestions: How to Enjoy Your Healthier Chicken Tenders and Fries
Now that your healthier chicken tenders and fries are ready, it’s time to serve them up in the most mouthwatering way possible! Here are some serving suggestions that’ll take this meal from good to unforgettable:
1. Classic Dipping Sauce Pairings
- Greek Yogurt Ranch: For a creamy, tangy dip, swap out traditional ranch for a healthier version made with Greek yogurt. It’s just as delicious and packed with protein!
- Honey Mustard: A sweet and savory combination that always hits the spot. The honey adds natural sweetness, while the mustard gives it a delightful kick.
- Spicy Sriracha Mayo: If you’re a fan of heat, mix a little sriracha with mayo or Greek yogurt for a creamy yet spicy sauce.
2. Light Side Salad
Balance out the crispy chicken and fries with a refreshing, light side salad. Opt for a mix of arugula, spinach, or mixed greens, topped with a simple lemon vinaigrette. A light salad provides a perfect contrast to the crunchy tenders and fries and adds an extra dose of nutrients.
3. Veggie Sticks for Extra Crunch
Serve your tenders and fries alongside some raw veggie sticks like carrots, celery, and cucumber for a crunchy, refreshing element. The fresh vegetables pair well with your crispy meal, giving it more texture and color.
4. Add a Side of Sweet Potato Fries
If you love fries, why not offer both regular and sweet potato fries? They’re a delicious twist on the classic, with their slightly sweet flavor and high vitamin content. Serve them alongside your regular fries for variety and a nutritional boost!
5. Pair with a Light Drink
Pair your meal with a light beverage like sparkling water, lemonade, or an iced tea. For a healthier spin, try making your own homemade iced tea with fresh herbs like mint or basil, or add a slice of citrus fruit for a refreshing touch.
These simple but thoughtful serving suggestions will elevate your healthier chicken tenders and fries into a satisfying and well-rounded meal. Whether you want to keep it light with a salad or indulge in extra fries, these ideas ensure your dish is always served to perfection!
Conclusion
There’s something so comforting about a plate of crispy chicken tenders and fries, and now you can enjoy them without the guilt! Whether you’re craving a healthier take on a classic meal or just looking for a nutritious option that still delivers on flavor, these homemade tenders and fries are the answer.
By making a few simple swaps—like baking instead of deep frying, using almond flour for a gluten-free option, and choosing sweet potatoes—you can enjoy all the crunch and satisfaction you love in a healthier way. Plus, with the ability to customize the seasoning and dipping sauces, you’ll never get bored of this easy, flavorful dish.
This recipe is perfect for busy weeknights, meal prepping, or serving to family and friends at your next casual gathering. The best part? You can feel good about every bite, knowing you’re eating something that’s both delicious and good for you!
Give it a try and see just how easy it is to make healthier chicken tenders and fries that everyone will love. Your taste buds (and your body) will thank you!
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chicken tenders and fries
Ingredients
For the Chicken Tenders:
- 1 lb chicken tenders or boneless, skinless chicken breasts sliced into strips
- ½ cup almond flour for a gluten-free option or panko breadcrumbs (for extra crunch)
- ¼ cup grated Parmesan cheese optional, for added flavor
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon smoked paprika adds a hint of smoky depth
- Salt and black pepper to taste
- 1 large egg whisked or ½ cup buttermilk (for extra tenderness)
- Cooking spray or olive oil for crispiness without deep frying
For the Fries:
- 2 large russet potatoes or sweet potatoes cut into thin strips
- 1 tablespoon olive oil or avocado oil for a higher smoke point
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
Optional Dipping Sauces:
- Greek yogurt ranch – Mix Greek yogurt lemon juice, garlic powder, and herbs.
- Honey mustard – Combine Dijon mustard honey, and a splash of vinegar.
- Spicy sriracha mayo – Blend Greek yogurt or mayo with sriracha and lime juice.
Instructions
Step 1: Prepare the Chicken Tenders
- Cut and season the chicken: Start by cutting your chicken breasts into strips, about 1-inch wide. Season them with a pinch of salt, pepper, and a dash of garlic powder.
- Create the coating station: Set up three shallow bowls. In one, whisk an egg (or use a flax egg for a vegan option). In the second, mix almond flour (or your preferred flour) with panko breadcrumbs and a pinch of paprika for extra flavor. In the third, place a bit of grated Parmesan cheese for a savory touch.
- Coat the chicken: Dip each chicken strip into the egg mixture, then coat with the breadcrumb mixture. Press the crumbs gently to ensure a good layer sticks.
Step 2: Prepare the Fries
- Cut the potatoes: Slice sweet potatoes or regular potatoes into thin, uniform fries (about 1/4-inch thick).
- Season the fries: Toss the potato strips in a bowl with olive oil, garlic powder, salt, and a sprinkle of black pepper. For an extra crispy texture, you can add a bit of cornstarch to the mix!
- Arrange on a baking sheet: Lay the fries flat in a single layer on a parchment-lined baking sheet to ensure they cook evenly.
Step 3: Bake or Air Fry the Tenders and Fries
- For oven baking: Preheat your oven to 400°F (200°C). Arrange the chicken tenders and fries on separate sides of the baking sheet. Bake for 20–25 minutes, flipping halfway through for even crispness.
- For air frying: Preheat the air fryer to 375°F (190°C). Place the chicken tenders and fries in the air fryer basket in a single layer (you may need to do this in batches). Cook for 12-15 minutes, flipping halfway through, until golden and crispy.
Step 4: Serve and Enjoy!
- Once everything is crispy and golden, remove from the oven or air fryer. Serve your chicken tenders and fries with your favorite dipping sauces, like Greek yogurt ranch, honey mustard, or a spicy sriracha mayo.
Notes
- Calories: 350
- Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 75mg
- Sodium: 580mg
- Carbohydrates: 30g
- Fiber: 5g
- Sugar: 2g
- Protein: 30g
- Vitamin A: 6%
- Vitamin C: 20%
- Calcium: 8%
- Iron: 15%
FAQs
We know you might have some questions as you make these delicious healthier chicken tenders and fries, so we’ve gathered some of the most common ones to help guide you through the recipe. Let’s dive into these FAQs to ensure you get the best results!
1. Can I use chicken breasts instead of chicken tenders?
Absolutely! You can easily swap out chicken tenders for chicken breasts if that’s what you have on hand. Just slice the chicken breasts into thin strips or bite-sized pieces to make sure they cook evenly and stay nice and juicy. Remember to adjust the cooking time slightly, as larger pieces may need a little more time to cook through.
2. How do I make this recipe gluten-free?
To make this recipe gluten-free, simply replace the bread crumbs with a gluten-free alternative. Almond flour or gluten-free panko breadcrumbs are great options that will still give you that satisfying crunch! Additionally, make sure your Greek yogurt or any other sauces are certified gluten-free.
3. Can I make the chicken tenders ahead of time?
Yes! You can prep the chicken tenders the day before and store them in the fridge until you’re ready to bake them. If you want to make them even more convenient, you can freeze the breaded tenders. Just freeze them on a baking sheet, then transfer them to a Ziploc bag once they’re solid. When you’re ready to bake, simply cook them from frozen and add a few extra minutes to the cooking time.
4. How can I make these tenders extra crispy?
If you want your chicken tenders to be extra crispy, here are a few tips:
Use a wire rack on your baking sheet. This allows air to circulate around the tenders, helping them crisp up all over.
Spray the tenders with olive oil or avocado oil before baking to get a golden-brown crunch.
Don’t overcrowd the pan—make sure there’s space between the tenders so they cook evenly.
5. Can I use a different type of oil for cooking?
Yes! While we suggest olive oil or avocado oil for a healthier option, you can also use coconut oil, grapeseed oil, or vegetable oil if you prefer. Just keep in mind that some oils have higher smoking points than others, so it’s important to choose one that’s suitable for baking at higher temperatures.
6. What should I serve with these healthier chicken tenders and fries?
Great question! There are so many options for side dishes. You can serve these tenders with a fresh salad, roasted veggies, or even a side of sweet potato fries for an added boost of nutrients. Don’t forget to pair them with your favorite dipping sauces, such as honey mustard, ranch, or a zesty sriracha mayo.By answering these common questions, we hope to make your cooking experience even more enjoyable. Feel free to refer back to these tips as you prepare your healthier chicken tenders and fries, and remember—there’s no one-size-fits-all approach to cooking. Make the recipe your own and enjoy the process!