High Protein Spicy Chicken Tenders
Turn up the heat in your high-protein meal prep with these irresistible High Protein Spicy Chicken Tenders! Perfectly seasoned and baked to golden, crispy perfection, these tenders combine juicy chicken tenderloins with a flavorful Greek yogurt and hot sauce marinade, then coated in a Parmesan-panko crust for extra crunch. Packed with protein and vibrant spices like paprika, cayenne pepper, and garlic powder, this oven-baked recipe offers a healthier twist on a classic favorite without sacrificing flavor. Quick and easy to prepare in under 35 minutes, these chicken tenders are perfect for busy weeknight dinners or as a protein-packed snack. Serve them hot with your favorite dipping sauce and a sprinkle of fresh parsley for an extra touch of freshness!
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Recipe Information
Ingredients
- 500 grams Chicken tenderloins
- 120 grams Greek yogurt
- 50 ml Hot sauce
- 2 teaspoons Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 100 grams Panko breadcrumbs
- 50 grams Grated Parmesan cheese
- as needed Olive oil spray
- 2 tablespoons Fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper or a non-stick baking mat.
In a large mixing bowl, whisk together the Greek yogurt, hot sauce, paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper to create a spiced marinade.
Add the chicken tenderloins to the bowl and mix until they are fully coated with the marinade. Let them sit for 10 minutes to absorb the flavors.
In a shallow dish, combine the panko breadcrumbs and grated Parmesan cheese, mixing well.
Take each marinated chicken tenderloin and dredge it in the breadcrumb mixture, pressing gently to ensure the coating sticks. Place the coated tenders on the prepared baking sheet.
Lightly spray the chicken tenders with olive oil spray to help them crisp up in the oven.
Bake the chicken tenders in the preheated oven for 18-20 minutes, flipping them halfway through the cooking time, until golden brown and fully cooked (internal temperature should reach 75°C or 165°F).
Remove the tenders from the oven and let them rest for 5 minutes before serving.
Garnish with fresh parsley if desired and serve with your favorite dipping sauce.
Nutrition Facts
Calories |
1159 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.7 g | 32% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 5338 mg | 232% | |
| Total Carbohydrate | 91.3 g | 33% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 11.0 g | ||
| Protein | 142.2 g | 284% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 756 mg | 58% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1453 mg | 31% | |
*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.
