High Protein Crispy Chicken Tender Sandwich
Elevate your sandwich game with this High Protein Crispy Chicken Tender Sandwich, a perfect blend of bold flavors and wholesome ingredients. Packed with lean chicken tenders coated in a protein-rich blend of Greek yogurt, whole wheat flour, and unflavored protein powder, this recipe brings a healthier twist to a crispy classic. Seasoned with garlic powder, paprika, and black pepper, these golden-brown tenders deliver mouthwatering crunch without compromising on nutrition. Nestled between whole grain sandwich buns with crisp lettuce, juicy tomatoes, tangy pickles, and a light mayo-Dijon spread, every bite is a harmony of taste and texture. Ready in just 40 minutes, this nutritious, high-protein meal is ideal for fitness enthusiasts or anyone craving a hearty yet guilt-free indulgence. Perfect for lunch, dinner, or post-workout recovery!
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Recipe Information
Ingredients
- 4 pieces chicken breast tenders
- 1 cup plain Greek yogurt
- 1 cup whole wheat flour
- 2 large egg whites
- 0.5 cup unflavored protein powder
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup vegetable oil
- 4 whole grain sandwich buns
- 4 lettuce leaves
- 8 slices sliced tomatoes
- 8 slices sliced pickles
- 0.5 cup light mayonnaise
- 2 tablespoons Dijon mustard
Instructions
In a shallow bowl, mix the whole wheat flour, protein powder, garlic powder, paprika, salt, and black pepper.
In another bowl, whisk together the egg whites until slightly frothy.
Dip each chicken tender into the Greek yogurt, ensuring an even coat.
Dredge the yogurt-coated chicken tenders in the flour and protein powder mixture, pressing gently to adhere the coating.
Heat vegetable oil in a large non-stick skillet over medium heat.
Once the oil is hot, add the coated chicken tenders to the skillet. Cook for 5-6 minutes on each side or until golden brown and cooked through.
Remove the chicken tenders from the skillet and place them on a paper towel-lined plate to drain any excess oil.
To assemble the sandwiches, spread light mayonnaise and Dijon mustard onto the inside of each whole grain sandwich bun.
Place a lettuce leaf on the bottom bun, followed by two slices of tomato and two slices of pickle.
Add a crispy chicken tender on top of the pickles.
Top it off with the other half of the bun.
Serve immediately while the chicken tenders are warm and crispy.
Nutrition Facts
Calories |
3169 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 114.6 g | 147% | |
| Saturated Fat | 20.7 g | 103% | |
| Polyunsaturated Fat | 50.0 g | ||
| Cholesterol | 361 mg | 120% | |
| Sodium | 6380 mg | 277% | |
| Total Carbohydrate | 282.4 g | 103% | |
| Dietary Fiber | 34.8 g | 124% | |
| Total Sugars | 39.7 g | ||
| Protein | 256.2 g | 512% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1000 mg | 77% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 2774 mg | 59% | |
*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.
