Some recipes become fast favorites because they strike that perfect balance between comfort and freshness. The Air Fried Chicken Tender Salad is one of those recipes. I remember the first time I made this dish—it was a warm spring Sunday, the kind of day where windows stay open and the scent of blooming flowers mixes with the smell of something delicious crisping up in the kitchen. I had just gotten an air fryer and was eager to recreate something that felt indulgent, but without the heavy guilt.
This salad was inspired by the classic chicken tender platter—a meal that many of us grew up loving at diners or after-school hangouts. But instead of pairing them with greasy fries, I wanted something light yet equally satisfying. So I swapped out the sides for a fresh bed of romaine and crisp veggies, tossed it with a homemade honey mustard dressing that’s creamy, sweet, and just a bit tangy, and voilà—a dish that’s become a weekday staple in my home.
The combination of crispy air-fried chicken, fresh greens, ripe avocado, and zesty red onions feels like a little celebration in every bite. It’s the kind of dish that nourishes both body and spirit, perfect for solo lunches, casual dinners, or meal prep for the week. Whether you’re trying to eat cleaner or just want to spice up your salad game, this Air Fried Chicken Tender Salad is a delicious place to start.
Why You’ll Love This Recipe
- Guilt-free crispiness – Get all the crunch of fried chicken without deep frying.
- Quick and easy – Just 20 minutes from prep to plate.
- Versatile for any meal – Lunch, dinner, or even a picnic staple.
- Customizable – Swap in your favorite veggies or toppings.
- Naturally gluten-free option – Just use GF breadcrumbs.
A Fresh Twist on Comfort: Air Fried Chicken Tender Salad
Description
Some recipes become fast favorites because they strike that perfect balance between comfort and freshness. The Air Fried Chicken Tender Salad is one of those recipes. I remember the first time I made this dish—it was a warm spring Sunday, the kind of day where windows stay open and the scent of blooming flowers mixes with the smell of something delicious crisping up in the kitchen. I had just gotten an air fryer and was eager to recreate something that felt indulgent, but without the heavy guilt.
This salad was inspired by the classic chicken tender platter—a meal that many of us grew up loving at diners or after-school hangouts. But instead of pairing them with greasy fries, I wanted something light yet equally satisfying. So I swapped out the sides for a fresh bed of romaine and crisp veggies, tossed it with a homemade honey mustard dressing that’s creamy, sweet, and just a bit tangy, and voilà—a dish that’s become a weekday staple in my home.
The combination of crispy air-fried chicken, fresh greens, ripe avocado, and zesty red onions feels like a little celebration in every bite. It’s the kind of dish that nourishes both body and spirit, perfect for solo lunches, casual dinners, or meal prep for the week. Whether you’re trying to eat cleaner or just want to spice up your salad game, this Air Fried Chicken Tender Salad is a delicious place to start.
Ingredients
- For the Chicken:
-
1 lb chicken tenders
-
½ cup gluten-free breadcrumbs
-
1 egg, whisked
-
½ tsp sea salt
-
¼ tsp Italian seasoning
-
¼ tsp paprika
-
½ tsp garlic powder
-
½ tsp onion powder
- For the Salad:
-
4 cups romaine lettuce (or spring mix)
-
½ cup grape or cherry tomatoes, halved
-
½ cup cucumber, sliced thin
-
½ avocado, diced
-
⅓ cup red onion, thinly sliced
- For the Honey Mustard Dressing:
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3 tbsp Dijon mustard
-
½ tsp whole grain Dijon (optional for texture)
-
3 tbsp honey
-
1 tsp apple cider vinegar
-
Pinch of sea salt
Instructions
-
Prepare the chicken tenders:
Start by patting your chicken tenders dry with paper towels—this helps the coating stick better. In one shallow bowl, whisk the egg. In another, mix your gluten-free breadcrumbs with sea salt, garlic powder, onion powder, paprika, and Italian seasoning. These spices bring a cozy, herby warmth that perfectly complements the tender chicken. -
Coat the chicken:
Dip each chicken tender into the egg mixture, then press it firmly into the seasoned breadcrumb mixture. Make sure each piece is evenly coated. This is a fun step if you’re cooking with kids—they love helping with the “bread and coat” method! -
Air fry until golden and crispy:
Preheat your air fryer to 350°F. Place the coated chicken tenders in the basket in a single layer. Depending on the size of your air fryer, you might need to work in batches. Cook for 14 minutes, flipping halfway through to get that beautiful golden crust on both sides. -
Build your salad base:
While the chicken is crisping up, prepare your salad. In a large bowl, combine romaine lettuce with cherry tomatoes, cucumber, red onion, and diced avocado. The fresh crunch from the veggies balances the hearty chicken so well. -
Whisk the honey mustard dressing:
In a small bowl or jar, whisk together Dijon mustard, honey, whole grain mustard (if using), apple cider vinegar, and a pinch of sea salt. This dressing is the heart of the salad—creamy, tangy, and naturally sweet.
-
Assemble and serve:
Once the chicken is cooked and crispy, slice it or serve it whole over your salad. Drizzle generously with honey mustard dressing, toss lightly if you like, and enjoy immediately.
Notes
-
Store leftover dressing in a sealed jar for up to 5 days.
-
Chicken tenders can be prepped and stored raw in the fridge, ready to air fry when needed.
-
Try this dressing with wraps or as a dip—it’s a multitasker!
INGREDIENTS YOU’LL NEED
For the Chicken:
- 1 lb chicken tenders
- ½ cup gluten-free breadcrumbs
- 1 egg, whisked
- ½ tsp sea salt
- ¼ tsp Italian seasoning
- ¼ tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
For the Salad:
- 4 cups romaine lettuce (or spring mix)
- ½ cup grape or cherry tomatoes, halved
- ½ cup cucumber, sliced thin
- ½ avocado, diced
- ⅓ cup red onion, thinly sliced
For the Honey Mustard Dressing:
- 3 tbsp Dijon mustard
- ½ tsp whole grain Dijon (optional for texture)
- 3 tbsp honey
- 1 tsp apple cider vinegar
- Pinch of sea salt
How to Make Air Fried Chicken Tender Salad
Step-by-Step Instructions
- Prepare the chicken tenders:
Start by patting your chicken tenders dry with paper towels—this helps the coating stick better. In one shallow bowl, whisk the egg. In another, mix your gluten-free breadcrumbs with sea salt, garlic powder, onion powder, paprika, and Italian seasoning. These spices bring a cozy, herby warmth that perfectly complements the tender chicken. - Coat the chicken:
Dip each chicken tender into the egg mixture, then press it firmly into the seasoned breadcrumb mixture. Make sure each piece is evenly coated. This is a fun step if you’re cooking with kids—they love helping with the “bread and coat” method! - Air fry until golden and crispy:
Preheat your air fryer to 350°F. Place the coated chicken tenders in the basket in a single layer. Depending on the size of your air fryer, you might need to work in batches. Cook for 14 minutes, flipping halfway through to get that beautiful golden crust on both sides.
- Build your salad base:
While the chicken is crisping up, prepare your salad. In a large bowl, combine romaine lettuce with cherry tomatoes, cucumber, red onion, and diced avocado. The fresh crunch from the veggies balances the hearty chicken so well. - Whisk the honey mustard dressing:
In a small bowl or jar, whisk together Dijon mustard, honey, whole grain mustard (if using), apple cider vinegar, and a pinch of sea salt. This dressing is the heart of the salad—creamy, tangy, and naturally sweet. - Assemble and serve:
Once the chicken is cooked and crispy, slice it or serve it whole over your salad. Drizzle generously with honey mustard dressing, toss lightly if you like, and enjoy immediately.
Helpful Tips
- Want extra crunch? Mix some crushed cornflakes into your breadcrumb coating.
- Making ahead? Keep the chicken and salad components separate. Add avocado and dressing just before serving.
- Spice it up: Add a dash of cayenne to the breadcrumbs for a kick.
- No air fryer? You can bake the chicken tenders at 400°F for about 18 minutes, flipping halfway.
DETAILS
- Prep Time: 7 minutes
- Cook Time: 14 minutes
- Total Time: 21 minutes
- Yield: 2 servings
- Category: Salad, Main Dish
- Method: Air Fryer
- Cuisine: American
- Diet: Gluten-Free Option
NOTES
- Store leftover dressing in a sealed jar for up to 5 days.
- Chicken tenders can be prepped and stored raw in the fridge, ready to air fry when needed.
- Try this dressing with wraps or as a dip—it’s a multitasker!
NUTRITIONAL INFORMATION (Approximate Per Serving)
- Calories: 450
- Protein: 35 g
- Fat: 18 g
- Carbohydrates: 35 g
- Fiber: 6 g
FREQUENTLY ASKED QUESTIONS
Can I use chicken breast instead of tenders?
Absolutely. Just slice the breast into strips and follow the same process.
Is there a vegan version of this?
You can try breaded tofu strips in the air fryer and swap in a maple mustard dressing.
Can I store leftovers?
Yes—store the chicken and salad separately to maintain texture. Reheat chicken in the air fryer for crispness.
STORAGE INSTRUCTIONS
- Chicken Tenders: Store in an airtight container in the fridge for up to 2 days.
- Salad Components: Store undressed salad in a sealed container, and dressing in a jar in the fridge.
- To Reheat: Reheat tenders in the air fryer at 350°F for 3–5 minutes to bring back the crunch.
Related Recipes
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CONCLUSION
This Air Fried Chicken Tender Salad is more than just a healthy dinner—it’s a little reminder that you don’t have to sacrifice flavor for nutrition. It combines the comforting feel of crispy tenders with the fresh crunch of seasonal produce, and that creamy honey mustard pulls everything together like a dream. Whether it’s a quick solo lunch or a lively weekend meal with friends, this salad is always a winner on the table. Try it once, and it’ll be your go-to weeknight recipe.