Here’s a crispy, juicy, high-protein chicken tenders (tendies!) recipe — crunchy outside, tender inside, and macro-friendly 💪🍗
🍗 High-Protein Chicken Tendies
💪 Why They’re High Protein
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Lean chicken breast
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Protein-packed coating (whey + crushed cereal or pork rinds)
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Air fryer or oven baked (not deep fried)
🛒 Ingredients (Serves 4)
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1½ lbs (700g) chicken breast, cut into strips
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½ cup plain nonfat Greek yogurt (or egg whites)
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1 tsp garlic powder
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1 tsp paprika
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½ tsp salt
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½ tsp black pepper
🔥 Crispy High-Protein Coating
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½ cup unflavored or plain whey protein powder
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½ cup crushed high-protein cereal OR panko (or pork rinds for low-carb)
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¼ cup grated parmesan
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1 tsp Italian seasoning
👩🍳 Instructions
1️⃣ Preheat
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Air fryer: 375°F (190°C)
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Oven: 400°F (200°C), line baking sheet.
2️⃣ Season Chicken
Mix chicken with Greek yogurt and spices until coated.
3️⃣ Mix Coating
Combine protein powder, crushed cereal/panko, parmesan, and seasoning.
4️⃣ Coat
Press each chicken strip firmly into coating.
5️⃣ Cook
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Air fry 10–12 minutes, flipping halfway.
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Oven bake 18–22 minutes until internal temp hits 165°F (74°C).
Optional: Spray lightly with oil for extra crisp.
📊 Approximate Macros (Per Serving)
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Calories: 320–350
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Protein: 45–50g
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Carbs: 10–15g
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Fat: 6–8g
(Depends on coating choice.)
🥣 High-Protein Dipping Sauce (Quick)
Honey Mustard Style
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½ cup Greek yogurt
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1 tbsp mustard
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1 tsp honey or sugar-free sweetener
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Pinch salt
Adds ~10g extra protein.
🔥 Make Them Even Crispier
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Double coat (dip in egg whites again, then coating)
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Add 1 tbsp cornstarch to coating
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Let coated tenders rest 5 minutes before cooking
