High Protein Crispy Baked Chicken Tenderloin
Elevate your weeknight dinner game with these *High Protein Crispy Baked Chicken Tenderloins*! Perfectly seasoned and irresistibly crunchy, these tenderloins are marinated in creamy Greek yogurt infused with garlic, smoked paprika, and a hint of lemon juice for maximum flavor and juiciness. The chicken is then coated in a light, crispy crust of panko breadcrumbs and Parmesan cheese before being baked to golden perfection—no frying required! This healthy, protein-packed recipe is quick and easy to prepare, with just 20 minutes of prep time and simple ingredients. Serve these guilt-free chicken tenders as a satisfying entrée, snack, or appetizer, complete with your favorite dipping sauce on the side. Whether you’re meal prepping or feeding your family, these tenderloins are a delicious way to pack protein into your day!
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Recipe Information
Ingredients
- 1 pound chicken tenderloins
- 0.5 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon smoked paprika
- 2 egg whites
- 1 cup panko breadcrumbs
- 0.5 cup parmesan cheese, grated
- olive oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil.
In a large bowl, mix together the Greek yogurt, lemon juice, garlic powder, onion powder, salt, black pepper, and smoked paprika.
Add the chicken tenderloins to the yogurt mixture, coating each piece thoroughly. Allow them to marinate in the refrigerator for at least 15 minutes.
While chicken is marinating, set up your breading station. In one shallow bowl, whisk the egg whites until frothy. In another shallow bowl, combine the panko breadcrumbs and grated parmesan cheese.
Remove the chicken from the marinade, letting any excess drip off. Dip each piece first into the egg whites, then into the breadcrumb mixture, ensuring an even coating.
Place the breaded chicken tenderloins on the prepared baking sheet. Lightly spray the tops with olive oil to help them crisp up.
Bake in the preheated oven for 20-25 minutes, or until the tenderloins are golden brown and cooked through. Ensure the internal temperature of the chicken reaches 165°F (74°C).
Remove from the oven and let the tenderloins rest for 5 minutes before serving. Enjoy them as is, or with your favorite dipping sauce!
Nutrition Facts
Calories |
313 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.1 g | 7% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 79 mg | 26% | |
| Sodium | 982 mg | 43% | |
| Total Carbohydrate | 25.0 g | 9% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 3.7 g | ||
| Protein | 38.6 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 188 mg | 14% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 422 mg | 9% | |
*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.
