If you’ve ever craved the satisfying crunch of traditional chicken tenders but wanted something plant-based, this Vegan Chicken tender recipe is about to become your new best friend. Crispy, golden, and packed with flavor, these tenders are not only a hit with vegans but with anyone who enjoys a healthier, cruelty-free take on a comfort food classic.
Perfect for dipping, snacking, or serving as a main dish, these tenders offer a delightful crunch with a juicy, tender center that’s sure to make you forget about the real deal.
This recipe combines the earthy richness of chickpeas with the crispy exterior of breadcrumbs, delivering a light, satisfying bite. Plus, they’re baked—not fried—making them a guilt-free indulgence that doesn’t sacrifice taste.
As a bonus, they’re a great source of plant-based protein, making them a smart addition to your weekly meal prep routine. Whether you’re craving a quick weeknight dinner or a tasty snack to share, these tenders fit the bill.
It’s the perfect way to enjoy all the familiar flavors of comfort food without the heaviness of the original. Let me know how you customize them and share any twists you add to the recipe—I’d love to hear how they work for you!
Perfect For The Chilly Winter Season!
- I swapped breadcrumbs for panko for an extra crispy finish—and I’m obsessed! It makes the tenders even crunchier.
- These tenders are not just for vegans! My non-vegan friends have asked for the recipe, and they can’t believe how good they are.
- I’ve started dipping them in sriracha mayo for an added kick—trust me, it takes them to the next level.
- When I first made these, I was blown away by how much protein they pack. It’s so nice to have a plant-based option that’s satisfying and full of nutrients.
- Perfect for meal prep! I make a big batch and store them in the fridge for a quick, healthy snack throughout the week.
Vegan Chicken Tenders Recipe
Equipment
- Knife
- Tofu press or heavy skillet
- Mixing bowls
- Air fryer
- Cutting board
Ingredients
Breading
- ¼ tsp salt
- ½ cup all-purpose flour
- 1 tsp paprika
- ½ tsp onion powder
- Spray oil
- ½ tsp garlic powder
- 2 tbsp cornstarch
- ⅛ tsp black powder
Marinade
- 1 tsp garlic powder
- ½ tsp poultry seasoning
- 1 cup nondairy milk unsweetened and unflavored
- 1 tbsp onion powder
Buffalo Mayo
- 1 tbsp vegan mayonnaise
- 2 tbsp buffalo sauce
Instructions
- Press the tofu for 1–2 minutes to remove excess water, then slice into 8 even rectangles.
- Optionally, trim the corners for a tender-like shape, reserving scraps for other recipes.
- Mix marinade ingredients in a bowl and soak tofu pieces for 20 minutes to 8 hours.
- Prepare breading by combining ingredients on a flat plate or shallow dish.
- Coat each tofu piece in flour, dip it back in the marinade, and then coat in breading.
- Arrange coated tofu on a plate and spray generously with oil.
- Air-fry at 390°F (198°C) for 15 minutes, ensuring tenders don’t touch for even cooking.
- While frying, mix buffalo mayo ingredients in a small bowl.
- Season cooked tenders with sea salt and black pepper, then serve and enjoy
Notes
- Pressing tofu briefly ensures better absorption of the marinade.
- Letting the tenders marinate longer intensifies the flavor
| Nutrition | Value |
| Calories | 235kcal |
| Carbohydrates | 32g |
| Fibre | 2g |
| Fat | 9g |
| Protein | 6g |
Tips That Will Ease Your Job!
- Quick Tofu Pressing Hack: If you don’t have a tofu press, sandwich the tofu block between plates and weigh it down with canned goods for fast water removal.
- Marinate in Advance: Save time by preparing the marinade and soaking the tofu the night before. This boosts flavor and reduces prep time on cooking day.
- Non-Stick Air Fryer Tip: Line your air fryer basket with parchment paper with holes or use a non-stick spray to prevent breading from sticking.
- Mess-Free Breading: Use one hand for the marinade and the other for the dry breading to keep the process clean and efficient.
- Crispy Finish: Spray oil generously on the tenders before and during air-frying for an even, golden-brown crunch.
