High Protein Crispy Chicken Tenders Healthy
- Cook Time: 35 minutes
- Total Time: 35 minutes
- Diet: High-Protein
Ingredients
Scale
- 1.5 lbs chicken breast, cut into long strips
- 1/2 cup egg whites (liquid or from about 3 large eggs)
- 1 cup whole wheat Panko breadcrumbs
- 1/4 cup nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Olive oil spray
Instructions
- Preheat your oven to 400°F (200°C). If you are using an air fryer, you can skip the preheating or set it to 375°F. Line a large baking sheet with parchment paper or place a wire rack over the sheet for maximum crispiness.
- In a shallow bowl, pour in the egg whites. In a second shallow bowl, combine the Panko breadcrumbs, nutritional yeast, garlic powder, onion powder, smoked paprika, salt, and pepper. Stir the dry mixture well to ensure the spices are evenly distributed.
- Take one chicken strip at a time and dip it into the egg whites, ensuring it is fully coated. Let any excess liquid drip off, then press the chicken into the breadcrumb mixture. Firmly press the crumbs onto both sides of the chicken to help them stick.
- Place the breaded tenders on the prepared baking sheet or wire rack. Ensure they are not touching so the air can circulate. Lightly spray the tops of the tenders with olive oil spray; this is the secret to getting that beautiful golden-brown color.
- Bake in the oven for 18 to 20 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C). If using an air fryer, cook for 12 to 15 minutes, shaking the basket halfway through the cooking time.