Crispy, juicy air fried chicken tenders served on a fresh, vibrant salad with a sweet and tangy honey mustard dressing — a deliciously light yet satisfying meal.
Description
This Air Fried Chicken Tender Salad with Honey Mustard combines the best of healthy and indulgent flavors. Air frying chicken tenders gives them that perfect crispy texture without the extra oil, making it a guilt-free favorite. Served atop a bed of crisp greens, colorful veggies, and crunchy croutons, this salad is tossed with a homemade honey mustard dressing that’s both sweet and tangy.
Ideal for lunch or dinner, this salad is quick to prepare, packed with protein and fresh veggies, and will keep you full and energized. Whether you’re meal prepping for the week or craving something light and flavorful, this recipe is a winner.
Ingredients (Serves 4)
For the chicken tenders:
- 1½ pounds chicken tenders
- 1 cup buttermilk (or milk with 1 tbsp vinegar)
- 1 cup all-purpose flour
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- Cooking spray or a little oil for air fryer
For the salad:
- 6 cups mixed salad greens (like romaine, spinach, arugula)
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- ½ red onion, thinly sliced
- 1 cup shredded carrots
- ½ cup crumbled feta or shredded cheddar cheese (optional)
- 1 cup croutons (store-bought or homemade)
For the honey mustard dressing:
- ¼ cup mayonnaise
- 2 tablespoons Dijon mustard
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar
- Salt and pepper, to taste
Instructions
1. Marinate the chicken
- Place chicken tenders in a bowl and pour buttermilk over them. Marinate for at least 30 minutes or up to 2 hours in the fridge.
2. Prepare the coating
- In a shallow dish, mix flour, garlic powder, paprika, salt, and pepper.
3. Coat the chicken
- Remove chicken tenders from buttermilk, letting excess drip off. Dredge in the flour mixture until fully coated.
4. Air fry the chicken
- Preheat air fryer to 400°F.
- Spray chicken tenders lightly with cooking spray.
- Place in air fryer basket in a single layer (work in batches if needed).
- Air fry for 10-12 minutes, flipping halfway, until golden brown and cooked through (internal temp 165°F).
5. Prepare the salad
- In a large bowl, toss salad greens, cherry tomatoes, cucumber, red onion, shredded carrots, and cheese (if using).
6. Make the dressing
- Whisk together mayonnaise, Dijon mustard, honey, apple cider vinegar, salt, and pepper until smooth.
7. Assemble
- Arrange air fried chicken tenders over the salad.
- Drizzle with honey mustard dressing and sprinkle croutons on top.
Nutrition Facts (per serving approx.)
- Calories: 420
- Protein: 38g
- Fat: 15g
- Carbohydrates: 25g
- Sugar: 10g
- Sodium: 650mg
Tips & Tricks
- Buttermilk soak helps tenderize chicken and improve coating adhesion.
- For extra crunch, double dredge the chicken by dipping in buttermilk again before the second flour coat.
- Swap feta for goat cheese or omit cheese for dairy-free.
- Add avocado slices or nuts for more texture and flavor.
- Store dressing separately if prepping ahead to keep salad crisp.
Something Extra from Me
For a fun twist, try using different spice blends in the flour coating — Cajun seasoning, smoked paprika, or Italian herbs all work beautifully. You can also add roasted corn or grilled peaches to the salad for a sweet, smoky contrast. Serve with crusty bread or garlic knots for a complete meal.
This salad is perfect for meal prep too — store chicken, salad, and dressing separately and combine just before eating for fresh, crispy results.
