Easy, Crispy High Protein Air Fryer Chicken Tenders

Ya’ll, it’s the time of year where we just wanna eat brunch, have a good drink on a rooftop and eat like calories don’t matter. That last part is what will get you in trouble though! I’ve always been of the mindset of not giving up my favorite foods in order to hit my health goals (whatever they may be). This is mainly because I’m stubborn and I want what I want! It’s also because long term success comes from lifestyle changes, not quick fad diets. What I will do though, is find ways to make easy swaps to enjoy what I want in a way that supports my goals.

Enter these chicken tenders. Just over 300 calories, over 40 grams of protein, and less than 20g net carbs, these are the best way to get your chicken tender fix and stay on track. It also gives you an excuse to heavily dip those tendies! Check out the tips for making for a few common questions I got when we cooked these on live!

Tips for Making High-Protein Chicken Tenders

When I say these turn out perfectly crispy, I mean it! The Greek yogurt is an addition of protein to the dish, as well as adding flavor, tenderizing, and adding moisture to the chicken breast. So my biggest tip is to be sure to use yogurt instead of buttermilk or another wet option. Also, these are the spices I like, but use what YOU want!

• I like to use chicken breast and slice tenders to my desired size. This is also cheaper, but if you want to use pre-cut tenders, just remember to remove the tendon as well.
• Make your wet brine/marinade before adding the chicken to your container. This gives you an opportunity to taste and adjust for any seasonings you want to be more prominent in the final dish.
• Meal prep these chicken tenders by placing them on a lined baking tray or plate after breading them. Freeze them, making sure to leave space between them. Once frozen, place in a freezer safe container and keep for up to 3 months!
• To get the crispiest tenders, place in the fridge for 10-15 mins before frying to allow the yogurt and breading to dry out/firm up. Then spray the tops and place that side down in the fryer. Proceed to spray the tops and fry as directed.

This recipe works so great for crispy frying, I am going to do this with fish and other types of chicken to get the all-around experience. Check out my other air fryer recipes for more inspo! I hope you make these and keep chicken tenders in your life throughout your health journey!

That’s all I have for ya’ll today. If you make this, be sure to tag me using #lizeeangel or join the NikNacks and follow me!. You can find me on tiktok , pinterest, instagram, facebook, twitter and youtube!

Crispy High Protein Chicken Tenders

Nik Manning

At over 40g of protein and just over 300 calories, these crispy chicken tenders are the perfect excuse for eating even more ranch with your meal! Try these today!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Course Main Course, Snack

Cuisine American

Servings 2

Calories 326 kcal

Ingredients

  

• 2 chicken breasts
• 1/2 cup 2% Greek Yogurt
• 1/2 lemon juiced
• 1 tbsp Worcestershire sauce
• 1 tbsp hot sauce
• 2 tsp seasoned pepper (or black pepper)
• 2 tsp salt free lemon pepper
• 1 tsp smoked paprika
• 1 tsp celery seed
• 1 tsp poultry seasoning
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp kosher salt per pound of chicken (or to taste)

For the Breading

• 1 1/2 cups Special K Original
• 1 tbsp constarch
• 1/2 tsp salt free lemon pepper
• 1/2 tsp seasoned pepper
• 1/4 tsp smoked paprika
• 1/4 tsp celery seed
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp kosher salt
• 1/8 tsp poultry seasoning

Instructions

 

• Mix all ingredients except salt and chicken in a large bowl (preferably with a lid). whisk together and taste. Add salt to taste and adjust for any desired seasoning. Remember the breading will also be seasoned, so don't over do it here.
• With clean, dry chicken breast, cut the tenders into even sizes. Each breast should produce 3-4 tenders. Add to your greek yogurt brine and mix around until thoroughly combined. Cover and place in fridge at least 4 hours, up to 24 hours for flavor and to tenderize.
• When ready to cook, combine all breading ingredients in a bag and crush together until the desired crumb is reached. Lay on a plate and remove tenders from the brine, shaking off excess, and press into the breading on all sides.
• At this step, I like to place my tenders back in the fridge for at least 15 mins to firm up the yogurt and let the breading set. You can skip this and proceed to cooking.
• Preheat air fryer at 375 for 5 mins. Spray the basked and the tops of the chicken tenders. Place the sprayed side down in the basked and spray the other side. Cook for 12-15 mins, flipping halfway through. Remove when chicken reaches 160 degrees. Allow to rest for 5 mins. Enjoy!

Video

@heyyallitsnik

The music stopping right at the crunch was a paid actor! It may be the end of #nationalfriedchickenday but it still counts! We made these on live the orher day, but they deserve their own post! These are tender, they’re juicy, they’re crunchy (even covered in sauce), and they have so much flavor! I like a yogurt brine because you need less than buttermilk, it tenderizes and gives the coating something to stick to. It also bumps up the protein along with the Special K which has 4g more protein than corn flakes. Hey, every bit counts! See my BIOgraphy for the recipe! #chickentendies #airfryerchickentenders #lowcaloriechickenstrips #chickenstripsrecipe #lowcalchicken #airfryerrecipe

♬ Trap Mafia – Lastra

Notes

Nutrition As Made:

326 Calories | 43.8g Protein | Net Carbs: 17.8 | 7.7g Fat

Keyword air fryer, brunch, high protein recipes, low carb