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Air Fried Chicken Tenders with Cauliflower Mash

A healthier alternative to the chicken tenders and mashed potatoes we all love.
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: dinner
Cuisine: American
Keyword: air fried chicken tenders, cauliflower mash, chicken tenders, healthy chicken tenders
Servings: 4 people
Author: Heifa


Chicken Tenders

  • 1.5 lbs Chicken Tenderloins
  • 2 tbsp Veggie Season's Farmhouse Ranch Seasoning
  • Salt & Pepper to taste
  • 1 tbsp Garlic Powder
  • 2 tbsp Veggie Season's Spicy Herb seasoning or their Parmesan Herb seasoning
  • 1 cup Panko Breadcrumbs
  • 1/2 cup Seasoned Breadcrumbs
  • 2 Beaten Eggs

Cauliflower Mash

  • 1 Cauliflower Head cut into florets
  • 1.5 tbsp Veggie Seasoning's Sharp Cheddar seasoning
  • 1.5 tbsp Veggie Seasoning's Roasted Garlic Butter seasoning
  • 2 tbsp Sour Cream
  • Salt & Pepper to taste


  • To prepare the chicken, season the tenderloins with salt, pepper, 1 tbsp ranch seasoning, and 1 tbsp spicy herb seasoning on both sides.
  • In a bowl, mix together the breadcrumbs, panko, salt, pepper, as well as 1 tbsp ranch seasoning, and 1 tbsp spicy herb seasoninh.
  • Dip the chicken into the bowl with the beaten eggs. Make sure it is coated with the egg wash and shake off any excess egg. Then dip the tenderloin into the panko mix on both sides. Make sure it is well coated.
  • Spray both sides of the chicken tenders and place in the air fryer. Cook on 400 F for 6 minutes each side. You will need to do this in 2 batches so the air fryer isn't overcrowded.
  • In the meantime, make the cauliflower mash. Boil the cauliflower florets in a large pot until tender. This will take about 10 minutes Then drain them very well and add them to a food processor.
  • In the food processor, add the seasonings and sour cream. Blend together for a minute or so until it is the consistency of mashed potatoes! Adjust seasoning if necessary.
  • Enjoy the crispy chicken tenders with the cauliflower mash as is or with some gravy!