Frozen Chicken Tenders Recipe
These Frozen Chicken Tenders Recipes are perfect for quick and easy meals. With no thawing needed, you can make juicy, golden chicken straight from the freezer in just minutes. It’s a healthy, family-friendly dinner option that’s crispy outside and tender inside — ideal for busy weeknights.
Prep Time3 minutes mins
Cook Time15 minutes mins
Resting Time2 minutes mins
Total Time20 minutes mins
Method: Air Fryer
Cuisine: American
Keyword: Frozen Chicken Tenders Recipes, Air Fryer Chicken Tenders, Easy Chicken Dinner, Quick Chicken Recipes, Healthy Air Fryer Meals
Servings: 4
Calories: 210kcal
Air fryer or oven
Kitchen tongs
Meat thermometer
Mixing bowl
Basting brush (optional)
- 1 lb frozen chicken tenders breaded or unbreaded
- 1 tbsp olive oil or avocado oil optional
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp smoked paprika
- 1 tsp lemon juice optional
- Fresh parsley or chives for garnish
Preheat Air Fryer – Set the air fryer to 375°F (190°C) and preheat for 3 minutes.
Prepare Chicken – Lightly brush frozen tenders with oil and season with salt, pepper, garlic powder, and paprika.
Cook in Batches – Arrange the tenders in a single layer in the air fryer basket. Avoid overcrowding for even cooking.
Air Fry – Cook for 12–15 minutes, flipping halfway through.
Check Temperature – Use a thermometer to ensure the internal temperature reaches 165°F (74°C).
Rest and Serve – Let the tenders rest for 2 minutes, garnish with parsley, and serve with your favorite dipping sauce.
You can bake instead of air fry: 400°F (200°C) for 18–22 minutes, flipping once.
To make them saucy, toss in BBQ, buffalo, or honey mustard after cooking.
Use unbreaded chicken tenderloins for a low-carb, high-protein version.
Always cook from frozen—no need to thaw.
Nutritional Facts (Per Serving)
| Nutrient |
Amount |
| Calories |
210 kcal |
| Protein |
25g |
| Fat |
9g |
| Carbohydrates |
3g |
| Sodium |
420mg |
| Cholesterol |
75mg |