Description
This Air Fried Chicken Tender Salad with Honey Mustard is a healthy and flavorful meal combining crispy air-fried chicken tenders with fresh mixed greens and a tangy honey mustard dressing. Perfect for a quick lunch or dinner, this salad is packed with protein and vibrant vegetables, offering a delicious balance of textures and flavors.
Ingredients
Scale
Chicken Tenders
- 1 lb (450g) boneless, skinless chicken tenders
- 1 cup panko breadcrumbs
- 1/2 cup whole wheat flour (or all-purpose flour)
- 2 large eggs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper, to taste
- 1 tablespoon olive oil spray (or cooking spray)
Salad
- 6 cups mixed greens (such as lettuce, spinach, arugula, or spring mix)
- 1 cucumber, sliced
- 1 medium tomato, chopped
- 1/4 red onion, thinly sliced
- 1/2 avocado, sliced
- 1/4 cup shredded carrots
- 1 tablespoon fresh cilantro or parsley, chopped (optional, for garnish)
Honey Mustard Dressing
- 1/4 cup Dijon mustard
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar or lemon juice
- 1 tablespoon olive oil
- Salt and pepper, to taste
Instructions
- Prepare the Chicken Tenders: Preheat your air fryer to 400°F (200°C). This ensures it reaches the optimal temperature for crispy cooking.
- Set Up Breading Station: Arrange three shallow dishes: one with flour, one with beaten eggs, and one with a mixture of panko breadcrumbs, garlic powder, onion powder, paprika, salt, and pepper. This setup helps evenly coat the chicken tenders.
- Bread the Chicken: Dip each chicken tender lightly into the flour, then into the eggs, and finally coat with the breadcrumb mixture, pressing firmly to secure the coating.
- Prepare Air Fryer Basket: Lightly spray the basket with olive oil spray to prevent sticking. Place the breaded chicken tenders in a single layer to ensure even cooking. Cook in batches if necessary.
- Air Fry the Chicken: Cook the tenders for 10-12 minutes, flipping halfway through. Ensure they turn golden brown and reach an internal temperature of 165°F (74°C). Remove and let rest.
- Make Honey Mustard Dressing: Whisk together Dijon mustard, honey, apple cider vinegar or lemon juice, olive oil, salt, and pepper in a small bowl. Adjust honey or vinegar to taste for desired sweetness or tang.
- Assemble the Salad: In a large bowl, toss mixed greens, cucumber, tomato, red onion, avocado, and shredded carrots until combined and evenly distributed.
- Add Chicken: Slice the rested chicken tenders into strips and place on top of the salad.
- Dress and Garnish: Drizzle honey mustard dressing over the salad and chicken. Garnish with fresh cilantro or parsley if desired.
- Serve: Serve immediately for the best taste and texture to enjoy a fresh, crunchy, and flavorful meal.
Notes
- You can substitute all-purpose flour for whole wheat flour if preferred.
- Adjust seasoning in the breadcrumb mixture according to taste for more or less spice.
- If you don’t have an air fryer, chicken tenders can be baked in a conventional oven at 425°F (220°C) for approximately 15-20 minutes, flipping halfway.
- Use fresh vegetables and ripe avocado for the best flavor and texture in the salad.
- To make the dressing vegan, substitute honey with maple syrup or agave nectar.
- Ensure chicken reaches an internal temperature of 165°F (74°C) for food safety.
- The salad is best enjoyed fresh; store dressing separately if making ahead.
