High Protein Crispy Chicken Sticks
Elevate your snack game with these **High Protein Crispy Chicken Sticks**, a healthier twist on classic chicken tenders that are packed with flavor and nutrition! Made from lean chicken breast and coated in a mouthwatering blend of Greek yogurt marinade, Parmesan cheese, and crispy panko breadcrumbs, these oven-baked delights are golden, crunchy, and irresistibly tender on the inside. Perfect for meal prep, game-day eats, or a family-friendly dinner, this recipe is rich in protein and uses no fried oil, making it guilt-free without sacrificing taste. Finished with a sprinkle of fresh parsley, these chicken sticks are easy to prepare in under an hour and pair effortlessly with your favorite dipping sauces. Enjoy this wholesome, high-protein snack that's sure to please the crowd!
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 120 grams Greek yogurt, plain
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 large Egg whites
- 120 grams Panko breadcrumbs
- 30 grams Parmesan cheese, grated
- Olive oil spray
- 2 tablespoons Parsley, chopped
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Cut the chicken breast into strips about 1 cm wide and 10 cm long.
In a medium bowl, mix the Greek yogurt, garlic powder, paprika, salt, and black pepper. Add the chicken strips to the marinade, ensuring they are well coated. Let them marinate for 10-15 minutes while you prepare the breading.
In a shallow dish, whisk the egg whites until frothy.
In another shallow dish, combine the panko breadcrumbs and grated Parmesan cheese.
Dip each marinated chicken strip in the egg whites, allowing any excess to drip off, and then coat them generously with the breadcrumb mixture.
Arrange the breaded chicken strips on the prepared baking sheet, ensuring they do not touch.
Spray a light coating of olive oil over the chicken sticks to help them crisp up in the oven.
Bake in the preheated oven for 20-25 minutes, or until the chicken is golden brown and cooked through (internal temperature should reach 75°C or 165°F).
Garnish with chopped parsley before serving hot.
Nutrition Facts
Calories |
392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 117 mg | 39% | |
| Sodium | 979 mg | 43% | |
| Total Carbohydrate | 26.0 g | 9% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 3.4 g | ||
| Protein | 50.1 g | 100% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 166 mg | 13% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 468 mg | 10% | |
*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.
