Low Fat Crispy Chicken Sticks

Crunch into guilt-free satisfaction with these Low Fat Crispy Chicken Sticks—perfectly golden, oven-baked chicken tenders that deliver all the crunch without the deep-fried calories. Made with lean chicken breast fillets, coated in a flavorful mix of whole wheat flour, spiced panko breadcrumbs, and a touch of olive oil spray, these strips are as nutritious as they are delicious. The addition of garlic powder and paprika enhances the taste, while baking at high heat ensures a crispy texture without excess fat. Ready in just 45 minutes, these protein-packed chicken sticks are ideal for a quick family dinner or a wholesome snack. Pair them with a low-fat dipping sauce or a fresh side salad for a balanced, crowd-pleasing meal!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Chicken breast fillets
• 100 grams Panko breadcrumbs
• 50 grams Whole wheat flour
• 3 whole Egg whites
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0 Olive oil spray

Directions

Step 1

Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.

Step 2

Slice the chicken breast fillets into strips, approximately 1 inch wide and 3 inches long.

Step 3

In a shallow dish, combine the panko breadcrumbs, garlic powder, paprika, salt, and black pepper.

Step 4

Place the whole wheat flour in a separate shallow dish.

Step 5

In a third shallow dish, lightly beat the egg whites until frothy.

Step 6

Dredge each chicken strip in whole wheat flour, shaking off any excess.

Step 7

Dip the floured chicken strip into the egg whites, ensuring it is fully coated.

Step 8

Roll the chicken strip in the panko breadcrumb mixture, pressing lightly to ensure the crumbs adhere well.

Step 9

Place the coated chicken strips on the prepared baking sheet.

Step 10

Lightly spray the chicken strips with olive oil spray to help them crisp up in the oven.

Step 11

Bake in the preheated oven for 20-25 minutes or until the chicken is fully cooked and the coating is golden and crispy. Flip the chicken strips halfway through the cooking time for even crispiness.

Step 12

Remove from the oven and let them cool for a couple of minutes before serving.

Step 13

Serve these crispy chicken sticks with your favorite low-fat dipping sauce or a side of salad for a complete meal.

Nutrition Facts

Serving size	(761.8g)

Amount per serving	% Daily Value*
Calories	1460.5

Total Fat 25.1g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 0g
Cholesterol 400mg	0%
Sodium 3501.1mg	0%
Total Carbohydrate 121.4g	0%
Dietary Fiber 11.0g	0%
Total Sugars 8.4g
Protein 186.7g	0%

Vitamin D 0IU	0%
Calcium 121.0mg	0%
Iron 10.6mg	0%
Potassium 1523.0mg	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: 15.5%

Protein: 51.2%

Carbs: 33.3%