High Protein Air Fried Chicken Tenders
Elevate your healthy eating game with these **High Protein Air Fried Chicken Tenders**, a guilt-free twist on a classic favorite! Made with lean chicken breasts, a tangy Greek yogurt and egg white coating, and a crispy blend of whole wheat panko breadcrumbs and Parmesan cheese, these tenders are as nutritious as they are flavorful. Seasoned with smoked paprika, garlic, and onion powder for a zesty kick, they’re air-fried to golden perfection in just 15 minutes. This quick, low-fat recipe is not only packed with protein but also perfect for meal prep, post-workout meals, or as a wholesome family dinner. Pair with your favorite dipping sauces or veggies for a satisfying, crave-worthy dish that’s sure to become a weeknight staple! **Keywords: high-protein chicken recipe, air fryer chicken tenders, healthy chicken recipes, meal prep chicken tenders, crispy air fried chicken.**
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Recipe Information
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
Instructions
Begin by slicing the chicken breasts into strips approximately 1 inch wide for optimal cooking and coating.
In a medium bowl, whisk together the Greek yogurt and egg whites until well combined. Set aside for the chicken to be dipped.
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.
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.
Preheat your air fryer to 400°F (200°C) for about 3 minutes to ensure it is at optimal temperature for cooking.
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.
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).
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.
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
Calories |
1410 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.0 g | 35% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 399 mg | 133% | |
| Sodium | 2864 mg | 125% | |
| Total Carbohydrate | 100.7 g | 37% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 8.8 g | ||
| Protein | 187.0 g | 374% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 505 mg | 39% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 645 mg | 14% | |
*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.
