High Protein Baked Chicken Goujons
Elevate your snack game with these High Protein Baked Chicken Goujons, a nutritious twist on a classic favorite. Perfectly seasoned and oven-baked for a crisp golden finish, these goujons feature tender strips of chicken breast coated in a wholesome mix of rolled oats, Parmesan cheese, and aromatic spices. The unique egg white and Greek yogurt batter ensures a light yet satisfying crunch while keeping the dish high in protein and lower in fat compared to traditional fried versions. Ready in under 45 minutes, these healthier chicken goujons are ideal for meal prep, family dinners, or guilt-free snacking. Serve them with a fresh salad or your favorite dipping sauce for a deliciously balanced and flavorful bite!
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Recipe Information
Ingredients
- 500 grams Chicken breast fillets
- 2 large Egg whites
- 120 grams Plain Greek yogurt
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 100 grams Rolled oats
- 50 grams Parmesan cheese
- 1 use as needed Olive oil spray
Instructions
Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
Cut the chicken breast fillets into thin strips approximately 1-2 cm wide, set aside.
In a medium bowl, beat the egg whites until slightly frothy.
Add the Greek yogurt to the egg whites and mix until well combined. This mixture will help the coating adhere to the chicken.
In a food processor, blend the rolled oats until they reach a coarse breadcrumb-like consistency.
Place the processed oats into a shallow dish and combine with garlic powder, onion powder, paprika, salt, black pepper, and grated Parmesan cheese. Stir to mix the dry ingredients thoroughly.
Dip each chicken strip into the egg white and yogurt mixture, ensuring it's fully coated.
After coating in the wet mixture, dredge the chicken strip in the oat mixture, pressing lightly to ensure it adheres well. Place it on the prepared baking tray.
Repeat with the remaining chicken strips.
Lightly spray the chicken goujons with olive oil spray to enhance crispiness during baking.
Bake in the preheated oven for 20-25 minutes, flipping halfway through to ensure even cooking, until the goujons are golden brown and the chicken is cooked through.
Remove from the oven and let them cool slightly before serving. Serve with your choice of dipping sauce or salad.
Nutrition Facts
Calories |
1562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.2 g | 57% | |
| Saturated Fat | 17.1 g | 86% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 456 mg | 152% | |
| Sodium | 1951 mg | 85% | |
| Total Carbohydrate | 80.5 g | 29% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 5.1 g | ||
| Protein | 207.3 g | 415% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 713 mg | 55% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 1888 mg | 40% | |
*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.
