Crispy High Protein Chicken Tenders
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!
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