How To Make High Protein Chicken Tenders
Chicken tenders are a classic favorite. Kids and adults both love them. But regular chicken tenders are often fried. They can be high in fat. And they may not have as much protein as you think. This high protein version is different. It gives you a tasty way to enjoy this beloved food. And it gives you more protein. This article will show you how to make crispy, juicy, and protein packed chicken tenders. They are perfect for a healthy and delicious meal.
The Secret to High Protein, Low Fat Chicken Tenders
The secret to this recipe is using a high protein breading. We also use a healthier way to cook them. This makes a chicken tender that is both tasty and good for you.
This recipe uses a mix of unflavored protein powder, almond flour, and spices. This creates a crispy and flavorful coating. The chicken tenders are baked instead of fried. This cuts down on the fat. But they still come out crispy.
Why This Recipe Works
This recipe is simple. It is hard to mess up, even if you are new to cooking with protein. The breading comes together fast. It is easy to coat the chicken.
The result is a tasty chicken tender. It is crispy on the outside. It is juicy on the inside. And it is packed with protein. Each serving has a good amount of protein. This helps fuel your body. It also helps you feel full and happy.
Full Recipe
This recipe is a simple way to enjoy a classic food. It has a healthy twist.
| Prep Time | Cook Time | Servings |
|---|---|---|
| 15 minutes | 20 to 25 minutes | 4 to 6 |
Ingredients
| Ingredient | Amount |
|---|---|
| Chicken tenders | 1 1/2 pounds |
| Unflavored protein powder | 1/2 cup |
| Almond flour | 1/2 cup |
| Paprika | 1 teaspoon |
| Garlic powder | 1 teaspoon |
| Onion powder | 1 teaspoon |
| Salt | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon |
| Eggs | 2 large |
Instructions
Step 1: Preheat and Prepare
Turn your oven on to 400°F (200°C) to let it heat up. Line a baking sheet with parchment paper. Place a wire rack on top of the baking sheet. The rack lets air flow all around the chicken. This helps them get crispy.
Step 2: Set Up Breading Station
You need two shallow dishes. Get two pie plates or shallow bowls. In the first dish, put the protein powder, almond flour, paprika, garlic powder, onion powder, salt, and pepper. Use a fork to mix them together. In the second dish, crack the eggs and whisk them with a fork until they are mixed.
Step 3: Bread the Chicken
Take one chicken tender. Dip it in the egg. Let the extra egg drip off. Then put it in the dish with the protein powder mixture. Press the coating onto the chicken so it sticks. Make sure it is covered all over. Put the coated chicken tender on the wire rack. Do this with all the chicken tenders.
Step 4: Bake
Put the baking sheet in the oven. Bake for 20 to 25 minutes. The chicken should be cooked through. The coating should be golden brown and crispy. To check if the chicken is done, cut into the thickest tender. The juices should run clear.
Step 5: Serve
Take the chicken tenders out of the oven. Let them cool for a few minutes. Then serve them hot.
Serving Suggestions
Serve your high protein chicken tenders hot with your favorite dipping sauces. Try ketchup, honey mustard, or sugar free barbecue sauce. They are also great with a side of roasted vegetables or a simple salad.
Tips and Variations
Protein Powder: Use your favorite brand of unflavored protein powder. Whey, casein, or plant based protein powders will all work well.
Don’t Crowd the Pan: Leave space between each chicken tender on the wire rack. If they are too close, they will steam instead of getting crispy. They need room for the hot air to move around them.
Make it Spicy: Want some heat? Add a pinch of cayenne pepper to the protein powder mixture. This will give the chicken tenders a little kick.
Storing and Reheating
Keep any leftover chicken tenders in a sealed container in the fridge. They will stay fresh for up to 3 days. To reheat, put them in the oven or an air fryer. This will make them crispy again. The microwave will make them soft, not crispy.
Final Thoughts
These high protein chicken tenders are a tasty and healthy way to enjoy a classic food. They are a simple recipe that will satisfy you. They are perfect for lunch or dinner. So next time you want a crispy and delicious meal, give this recipe a try. You will be glad you did.
Disclaimer: This article is for information only. It is not medical advice. Please talk to a doctor or other health expert before you make big changes to your diet.
