High Protein Bang Bang Chicken Tenders

Ingredients

• 1.5 lb boneless, skinless chicken tenders (chicken tenderloins preferred)
• 1 tsp garlic powder (for seasoning chicken)
• 1 tsp onion powder (for seasoning chicken)
• salt & pepper (to taste)
• 0.25 cup oat flour (to lightly coat; can use fit.flour)
• 1 large egg (beaten)
• 1 cup cornflakes (crushed)
• cooking spray (light coating for air frying)
• 0.5 cup non-fat Greek yogurt (plain)
• 2 tbsp light mayonnaise
• 2 tbsp Thai sweet chili sauce
• 1 tsp Sriracha (adjust to spice preference)
• 1 tbsp honey

Steps

1. 1

   Season the chicken tenders heavily with salt, pepper, 1 tsp garlic powder, and 1 tsp onion powder.

2. 2

   Prepare three separate bowls for the breading station: one with the oat flour, one with the beaten egg, and one with the crushed cornflakes.

3. 3

   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.

4. 4

   Place the coated tenders into the air fryer basket in a single layer.

5. 5

   Spray the tenders with a light coating of cooking spray.

6. 6

   Air fry at 400°F (200°C) for 12 to 15 minutes until crispy and cooked through.

7. 7

   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.

8. 8

   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 per serving

• high-protein
• low-calorie
• chicken tenders
• air-fryer
• main dish
• weight loss
• healthy