High Protein Air Fried Chicken Tenders
Satisfy your cravings guilt-free with these High Protein Air Fried Chicken Tenders—crispy on the outside, tender on the inside, and bursting with flavor! Made with lean chicken breasts, egg whites, and a tangy Greek yogurt coating, these tenders boast a high protein content while staying delightfully light. A crunchy blend of whole wheat panko breadcrumbs, Parmesan cheese, and smoky spices adds irresistible texture and flavor, all achieved with minimal oil thanks to the air fryer. Ready in just 30 minutes, this quick and healthy recipe is perfect for busy weeknights or meal prep. Pair these tenders with your favorite dipping sauce or serve alongside fresh veggies for a wholesome, protein-packed meal the whole family will love!
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Ingredients
- 1 pound Chicken breasts
- 3 large Egg whites
- 0.5 cup Unsweetened Greek yogurt
- 1 cup Whole wheat panko breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon Smoked paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Directions
Step 1
Begin by slicing the chicken breasts into strips approximately 1 inch wide for optimal cooking and coating.
Step 2
In a medium bowl, whisk together the Greek yogurt and egg whites until well combined. Set aside for the chicken to be dipped.
Step 3
In a separate shallow bowl, combine the whole wheat panko breadcrumbs, grated Parmesan cheese, smoked paprika, garlic powder, onion powder, salt, and black pepper. This will form the flavorful breading for the chicken tenders.
Step 4
Dip each chicken strip into the yogurt and egg mixture, ensuring it is completely covered, then transfer to the breadcrumb mixture, pressing the breadcrumbs onto the chicken to ensure an even coating.
Step 5
Preheat your air fryer to 400°F (200°C) for about 3 minutes to ensure it is at optimal temperature for cooking.
Step 6
Place the coated chicken tenders in a single layer in the air fryer basket, ensuring they do not touch or overlap, which allows for even cooking.
Step 7
Air fry the chicken tenders in batches at 400°F (200°C) for 7-8 minutes, flipping them halfway through the cooking time. The tenders should be golden brown and reach an internal temperature of 165°F (74°C).
Step 8
Once cooked, remove the tenders from the air fryer and let them rest for a couple of minutes. This resting time allows the juices to redistribute through the chicken, maintaining tenderness.
Step 9
Serve the chicken tenders immediately with your choice of dipping sauce or as a complement to your favorite sides for a delicious meal packed with protein.
Nutrition Facts
| Serving size | (824.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1410.1 |
| Total Fat 27.0g | 0% |
| Saturated Fat 9.4g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 398.8mg | 0% |
| Sodium 2864.3mg | 0% |
| Total Carbohydrate 100.7g | 0% |
| Dietary Fiber 13.7g | 0% |
| Total Sugars 8.8g | |
| Protein 187.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 505.0mg | 0% |
| Iron 10.3mg | 0% |
| Potassium 645.4mg | 0% |
Source of Calories