Air Fryer Chicken Tenders & Homemade Honey Mustard

✌🏼 Buh bye excess fat and calories. These Air Fryer tenders are the perfect healthy replacement for deep fried chicken!


✅ They have a wonderfully crispy exterior with a moist and tender-like center without the addition of oils or fats!


⏲ Oh hey, and you only need 20 minutes from prep to finish…. 🏆 Winner Winner Chicken Dinner!




Serving Size: 4 ounces tenders with 1 tbsp honey mustard
  • Protein - 22.3 g
  • Carbs - 15 g
  • Fat - 8 g


  • 1/2 cup paleo mayo (Primal Kitchen avocado mayo)
  • 2 tablespoons yellow or stoneground mustard
  • 1 tablespoon unfiltered organic honey
  • 2 teaspoon apple cider vinegar (sub for fresh lemon juice)
  • 1/2 cup gluten free breadcrumbs or panko
  • 1/4 cup Bob's Red Mill arrowroot starch/flour
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1 pound organic chicken tenders
  • organic olive oil spray

Cooking Utensils

  • 5.5 to 5.8-qt Air Fryer


  1. Paleo Honey Mustard: combine mayo, mustard, honey and vinegar. Whisk until well-combined. Allow to chill in the refrigerator so the flavors can come together.
  2. Coating: In a medium mixing bowl add the panko, arrowroot flour, paprika, garlic powder, onion powder and salt. Mix well.
  3. Using tongs, coat each tender on both sides and place in the air fryer basket. (If you double the recipe, you will likely need to do this in 2 batches). Make sure the tenders aren’t overlapping or sitting on top of each other (this will compromise the crispiness). Lightly coat with olive oil spray.
  4. Set air fryer to 360F and 10 minutes. Watch the clock because at 5 minutes you will need to give the tenders a flip. Resume cooking for another 5 minutes. Repeat the process if you have more tenders.

Training Day: serve with brussel sprouts and sweet potatoes

Rest Day: serve over a leafy green salad or with green beans



Air Fryers on Amazon

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Complete Paleo version: use almond flour or coconut flour instead of Panko/breadcrumbs or you can try these chickpea crumbs.




Additional Information

Approximately 220 calories per serving (4 ounces of tenders and 1 tbsp homemade honey mustard)

~ 1 palm protein, 3/4 fist carbs, 1 thumb fat

Calories may vary depending on brand of ingredients, substitutions, and serving size.

Gluten Free, Dairy Free

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