Crispy Baked High-Protein Chicken Tenders (45g+ Protein!)

Looking for a meal that hits your macros without sacrificing crunch or flavor? These Crispy Baked Chicken Tenders give you that deep-fried satisfaction without the excess oil or junk ingredients. Perfect for muscle building, fat loss, or a quick post-workout dinner.

Protein ~ 48g

Calories ~ 380

Fat ~ 6g

Carbs ~ 30g

Ingredients

For the Chicken:

• 200g boneless, skinless chicken breast (cut into strips)
• 40g oat flour or ground rolled oats (or unsweetened crushed cornflakes)
• 1 egg white (or 30ml skim milk)
• Seasonings: 1 tsp garlic powder, 1 tsp onion powder, 1 tsp paprika, ½ tsp oregano, salt & black pepper to taste

For the High-Protein Dip:

• 3 tbsp plain non-fat Greek yogurt
• 1 tsp Dijon mustard
• Squeeze of fresh lemon juice + pinch of garlic powder and paprika

Instructions

1. Prep the Wet Mix: Whisk the egg white (or milk) with half of the seasoning mix in a shallow bowl.
2. Prep the Dry Mix: Combine the ground oats with the remaining seasonings in a second bowl.
3. Coat: Dip each chicken strip into the wet mix, letting any excess drip off, then press firmly into the oat mixture until fully coated.
4. Arrange: Place the coated tenders on a baking sheet lined with parchment paper.
5. Bake: Bake in a preheated oven at 200°C (400°F) for 18–20 minutes, flipping halfway through for an even, golden crunch.
6. Sauce: Mix the Greek yogurt, mustard, lemon juice, and spices until smooth.

💡 Pro Tip: Got an Air Fryer? Cook them at 190°C (375°F) for 12–15 minutes instead for an extra-crispy texture in less time!

Give this recipe a shot and drop a comment below with your thoughts or pictures! 🏋️‍♂️✨

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