High Protein Bang Bang Chicken Tenders
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Crispy air-fried chicken tenders coated in crushed cornflakes and tossed in a creamy, spicy, high-protein bang bang sauce made with Greek yogurt.
- Time
- 30 minutes
- Equipment
- Air fryer
- Good for
- Lunch, dinner, or snacks
- Cuisine
- American
- Contains
- Gluten, dairy, and eggs
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
Chicken
Bang Bang Sauce
Steps
Season the chicken tenders heavily with salt, pepper, 1 tsp garlic powder, and 1 tsp onion powder.
Prepare three separate bowls for the breading station: one with the oat flour, one with the beaten egg, and one with the crushed cornflakes.
Dredge each seasoned chicken tender first in the flour, then dip into the egg, and finally press into the crushed cornflakes until fully and evenly coated.
Place the coated tenders into the air fryer basket in a single layer.
Spray the tenders with a light coating of cooking spray.
Air fry at 400°F (200 °C) (200°C (400 °F)) for 12 to 15 minutes until crispy and cooked through.
While the chicken is cooking, prepare the Bang Bang Sauce by whisking together the non-fat Greek yogurt, light mayonnaise, Thai sweet chili sauce, Sriracha, and honey in a bowl. Add a pinch of salt to taste if desired.
Once the chicken is finished, remove from the air fryer and dress the crispy tenders with the prepared sauce before serving.
Notes
The author notes that chicken tenderloins are preferred over chicken breasts for better macros and texture. The recipe yields two large servings with approximately 597 calories and 92g protein per serving.
Nutrition
These are estimates per serving, worked out from the ingredients.
- Calories
- 674
- Protein
- 90 g
- Carbs
- 44 g
- Fat
- 13 g
- Fiber
- 2 g
Where the calories come from
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