High Protein Crispy Chicken Tender Sandwich

Elevate your sandwich game with this High Protein Crispy Chicken Tender Sandwich, a deliciously wholesome twist on a classic favorite. Featuring golden, protein-packed chicken tenders coated in a flavorful blend of whole wheat flour and unflavored protein powder, these sandwiches deliver maximum crunch with a health-conscious edge. Combined with creamy Greek yogurt, zesty Dijon mustard, crisp lettuce, juicy tomatoes, and tangy pickles, all layered on a hearty whole-grain bun, every bite bursts with texture and balance. Perfect for a quick lunch or a satisfying dinner, this easy recipe delivers bold flavors in just 40 minutes while keeping your protein intake on point. Whether you're fueling up post-workout or simply craving a crave-worthy comfort food, this sandwich hits all the right notes!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces chicken breast tenders
• 1 cup plain Greek yogurt
• 1 cup whole wheat flour
• 2 large egg whites
• 0.5 cup unflavored protein powder
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup vegetable oil
• 4 whole grain sandwich buns
• 4 lettuce leaves
• 8 slices sliced tomatoes
• 8 slices sliced pickles
• 0.5 cup light mayonnaise
• 2 tablespoons Dijon mustard

Directions

Step 1

In a shallow bowl, mix the whole wheat flour, protein powder, garlic powder, paprika, salt, and black pepper.

Step 2

In another bowl, whisk together the egg whites until slightly frothy.

Step 3

Dip each chicken tender into the Greek yogurt, ensuring an even coat.

Step 4

Dredge the yogurt-coated chicken tenders in the flour and protein powder mixture, pressing gently to adhere the coating.

Step 5

Heat vegetable oil in a large non-stick skillet over medium heat.

Step 6

Once the oil is hot, add the coated chicken tenders to the skillet. Cook for 5-6 minutes on each side or until golden brown and cooked through.

Step 7

Remove the chicken tenders from the skillet and place them on a paper towel-lined plate to drain any excess oil.

Step 8

To assemble the sandwiches, spread light mayonnaise and Dijon mustard onto the inside of each whole grain sandwich bun.

Step 9

Place a lettuce leaf on the bottom bun, followed by two slices of tomato and two slices of pickle.

Step 10

Add a crispy chicken tender on top of the pickles.

Step 11

Top it off with the other half of the bun.

Step 12

Serve immediately while the chicken tenders are warm and crispy.

Nutrition Facts

Serving size	(1480.5g)

Amount per serving	% Daily Value*
Calories	3168.6

Total Fat 114.6g	0%
Saturated Fat 20.7g	0%
Polyunsaturated Fat 50.0g
Cholesterol 361.1mg	0%
Sodium 6379.8mg	0%
Total Carbohydrate 282.4g	0%
Dietary Fiber 34.8g	0%
Total Sugars 39.7g
Protein 256.2g	0%

Vitamin D 0IU	0%
Calcium 1000.4mg	0%
Iron 18.6mg	0%
Potassium 2773.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.4%

Protein: 32.2%

Carbs: 35.5%