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Introduction
High Protein Chicken Tenders Recipe is a simple and healthy meal that is perfect for anyone who wants to eat more protein without giving up great taste. This recipe is about making crispy and juicy chicken tenders using fresh ingredients and smart cooking methods. Instead of deep frying in a lot of oil, these chicken tenders are baked or air fried to keep them lighter and healthier. The outside becomes golden and slightly crispy, while the inside stays soft and full of flavor. This recipe focuses on using lean chicken breast, which is naturally rich in protein. It is easy to prepare and does not require advanced cooking skills. Even if you are a beginner in the kitchen, you can follow this recipe step by step and get amazing results.
People love this High Protein Chicken Tenders Recipe because it gives them the comfort of classic chicken tenders without feeling heavy or greasy. Many store bought or fast food chicken tenders are fried and high in fat. This homemade version tastes just as delicious but is better for your body. Fitness lovers enjoy this recipe because it supports muscle growth and recovery. Parents love it because kids enjoy the crispy texture and mild flavor. It is also budget friendly and can be made in large batches. You can serve it for lunch, dinner, or even as a protein snack during the day. The simple spices and crunchy coating make every bite satisfying and flavorful.
This recipe is perfect when you want a healthy meal that feels comforting and filling. It is great for people who are working on fitness goals, building muscle, or trying to lose weight in a balanced way. High protein meals can help you stay full longer and reduce cravings. These chicken tenders are also ideal for meal prep because they store well in the fridge. You can prepare them at the start of the week and enjoy them for several days. Whether you are cooking for yourself, your family, or friends, this High Protein Chicken Tenders Recipe brings together health, taste, and convenience in one easy dish.
Ingredients You Will Need
Here are all the ingredients with clear amounts to make about 4 servings
2 large chicken breasts, about 500 grams, cut into strips
1 cup plain Greek yogurt, about 240 grams
1 cup whole wheat breadcrumbs, about 100 grams
1 half cup grated parmesan cheese, about 50 grams
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1 half teaspoon black pepper
1 teaspoon salt
2 large eggs
1 tablespoon olive oil
Optional fresh parsley for garnish
Step by Step Method
First, wash your hands and make sure your kitchen area is clean. Preheat your oven to 200 degrees Celsius. If you are using an air fryer, preheat it to 190 degrees Celsius. Line a baking tray with baking paper or lightly brush it with olive oil.
Take the chicken breasts and cut them into long strips that look like tenders. Try to keep the size similar so they cook evenly. Place the chicken strips in a large bowl. Add the Greek yogurt to the bowl and mix well until each piece of chicken is fully coated. The yogurt helps keep the chicken soft and juicy while adding extra protein. Let the chicken sit in the yogurt for at least 15 minutes. If you have more time, you can leave it for up to one hour in the fridge.
In another bowl, crack the two eggs and beat them lightly with a fork. In a separate bowl, mix the breadcrumbs, grated parmesan cheese, garlic powder, onion powder, paprika, black pepper, and salt. Stir everything together so the spices are evenly spread.
Now take one piece of chicken from the yogurt mixture. Dip it into the beaten eggs, making sure it is fully covered. Then place it in the breadcrumb mixture. Press the breadcrumbs gently onto the chicken so they stick well. Make sure every side is coated. Place the coated chicken tender on the prepared baking tray. Repeat this process for all the chicken pieces.
Once all the tenders are ready on the tray, lightly brush or spray them with olive oil. This helps them become golden and crispy during baking. Place the tray in the oven and bake for about 20 to 25 minutes. Halfway through cooking, turn the tenders carefully so both sides cook evenly. The chicken is ready when it is golden on the outside and fully cooked inside. The internal temperature should reach about 75 degrees Celsius.
If you are using an air fryer, place the tenders in a single layer in the basket. Cook for about 15 to 18 minutes, turning halfway through. Do not overcrowd the basket because this can prevent them from getting crispy.
Once cooked, remove the chicken tenders from the oven or air fryer. Let them rest for a few minutes before serving. You can sprinkle fresh parsley on top for extra color and freshness. Serve them warm with your favorite healthy dip such as yogurt sauce or tomato salsa.
Why This Recipe Is Special
This High Protein Chicken Tenders Recipe is special because it combines taste and nutrition in one simple meal. Chicken breast is a lean source of protein, which helps support muscle growth and repair. Greek yogurt adds even more protein and keeps the chicken moist without using heavy cream or butter. Baking or air frying reduces the amount of oil compared to deep frying. This makes the dish lighter and easier to digest.
Protein rich meals can help you feel full for a longer time. This may support weight management goals and reduce unnecessary snacking. The use of whole wheat breadcrumbs adds fiber, which supports healthy digestion. Parmesan cheese gives a rich flavor, so you do not need too much salt. The spices add taste without adding extra calories.
Another reason this recipe is special is that it is flexible. You can adjust the spices based on your preference. You can make it mild for kids or add chili powder for extra heat. It is also a great option for meal prep. You can store cooked chicken tenders in an airtight container in the fridge for up to three days.
Extra Tips for Better Taste
For even more flavor, you can marinate the chicken in yogurt and spices overnight in the fridge. This makes the chicken more tender and tasty.
You can add a small amount of crushed cornflakes to the breadcrumb mixture for extra crunch. Make sure to crush them finely so they stick well to the chicken.
If you enjoy a spicy flavor, add a small amount of chili powder or cayenne pepper to the breadcrumb mixture. This gives a nice kick without overpowering the taste.
Serve the chicken tenders with healthy side dishes like a fresh green salad, roasted vegetables, or brown rice. This makes the meal more balanced and colorful.
If you want to make the recipe gluten free, you can use gluten free breadcrumbs instead of regular ones. The result will still be crispy and delicious.
For a creamy dip, mix plain Greek yogurt with lemon juice, garlic, and a pinch of salt. This creates a simple and healthy sauce that pairs perfectly with the tenders.
Final Thoughts
High Protein Chicken Tenders Recipe is a perfect example of how healthy food can also be tasty and satisfying. You do not need complicated ingredients or advanced cooking skills to prepare this dish. With simple steps and fresh ingredients, you can create a meal that supports your health goals and makes your taste buds happy.
This recipe is ideal for busy weekdays, fitness focused meal plans, or family dinners. It is filling, flavorful, and easy to customize. Once you try making these homemade chicken tenders, you may not want to go back to store bought versions again. Cooking at home allows you to control the ingredients and create meals that truly fit your lifestyle.
Nutrition Details
Here is an approximate nutrition breakdown for the whole recipe
Calories about 1200 kcal
Protein about 160 grams
Carbohydrates about 80 grams
Fat about 30 grams
Fiber about 8 grams
Per serving if divided into 4 servings
Calories about 300 kcal
Protein about 40 grams
Carbohydrates about 20 grams
Fat about 7 to 8 grams
Fiber about 2 grams
These values may change slightly depending on the exact brands and quantities you use.