Crunchy • Juicy • Oven or Air Fryer • Protein-Packed

📝 Quick Description

These High-Protein Crispy Chicken Tenders are golden, crunchy on the outside, and tender and juicy inside. Unlike deep-fried versions, this recipe uses a protein-boosted coating and baking or air frying for a lighter but still ultra-crispy finish.

Perfect for family dinners, meal prep, or satisfying comfort food cravings without wrecking your goals.

⏱ Servings & Timing

Serves: 4
Prep Time: 15 minutes
Cook Time: 18–22 minutes
Total Time: About 35–40 minutes

🛒 Ingredients

🍗 For the Chicken Tenders

1 lb chicken tenders (or boneless chicken breast cut into strips)
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon paprika

🥚 Protein Coating Layer

2 large eggs
2 tablespoons Greek yogurt (adds protein + tenderness)

🧀 High-Protein Crispy Coating

¾ cup panko breadcrumbs (or crushed pork rinds for low-carb)
¼ cup grated parmesan cheese
1 scoop unflavored protein powder (about 25g)
½ teaspoon onion powder
½ teaspoon Italian seasoning

Optional:

1 tablespoon olive oil (for extra crisp texture)

🥣 High-Protein Dipping Sauce

½ cup plain Greek yogurt
1 tablespoon mustard
1 tablespoon sugar-free ketchup
½ teaspoon garlic powder
Salt & pepper to taste

Optional:

Hot sauce for spice

👩‍🍳 Step-by-Step Instructions

1️⃣ Prep the Chicken

Pat chicken dry.
Season with salt, pepper, garlic powder, and paprika.

2️⃣ Prepare the Coating Stations

Bowl 1: Whisk eggs + Greek yogurt.
Bowl 2: Mix breadcrumbs, parmesan, protein powder, onion powder, and Italian seasoning.

3️⃣ Coat the Chicken

Dip each strip into egg mixture.
Then press firmly into breadcrumb mixture.
Make sure coating sticks well.

Place on lined baking sheet.

4️⃣ Cook (Choose Your Method)**

🔥 Oven Method

Preheat oven to 400°F (200°C).
Lightly spray tenders with oil.
Bake 18–22 minutes, flipping halfway.

Broil last 2 minutes for extra crisp.

🌬 Air Fryer Method

Preheat air fryer to 375°F (190°C).
Spray tenders lightly.
Cook 10–12 minutes, flipping halfway.

Cook until golden and internal temp reaches 165°F (74°C).

5️⃣ Make the Dipping Sauce

Mix all sauce ingredients until smooth.
Chill 10 minutes for best flavor.

💪 Nutrition (Per Serving – Approximate)

Calories: ~320
Protein: 40–45g
Fat: 10–12g
Carbs: 15–20g (lower with pork rind version)

Low-carb option reduces carbs significantly.

🔥 Why This Version Is High Protein

✔ Lean chicken breast
✔ Greek yogurt in coating
✔ Parmesan adds protein
✔ Protein powder boosts crust protein

More protein, less oil.

🔄 Variations

Keto Version

Replace breadcrumbs with crushed pork rinds + almond flour.

Spicy Version

Add cayenne pepper or hot sauce to egg mixture.

Extra Crunch Version

Double dip in egg and coating.

🥗 Serving Ideas

Serve with roasted vegetables
Add to wraps
Use in salads
Make chicken tender bowls

🧊 Storage

Fridge: 4 days
Reheat in air fryer for best crisp
Freeze cooked tenders up to 2 months

🍗🔥 High-Protein Crispy Chicken Tenders