How To Make High-Protein Chicken Tenders
Chicken tenders are a kid-friendly classic, but they can often be a high-fat, low-protein meal. This high-protein version is a game-changer, offering a delicious and satisfying way to enjoy this beloved food while also getting a boost of protein. This article will guide you through making crispy, juicy, and protein-packed chicken tenders that are perfect for a healthy and delicious meal.
The Secret to a High-Protein, Low-Fat Chicken Tender
The key to this recipe is the use of a high-protein breading and a healthier cooking method to create a chicken tender that is both delicious and nutritious. This recipe uses a combination of protein powder, almond flour, and spices to create a crispy and flavorful coating. The chicken tenders are baked instead of fried, which significantly reduces the fat content without sacrificing any of the crispiness.
Why This Recipe Works
This recipe is designed to be simple and foolproof, even for those who are new to high-protein cooking. The breading comes together quickly and is easy to work with. The result is a delicious and satisfying chicken tender that is crispy on the outside, juicy on the inside, and packed with protein. Each serving of these chicken tenders contains a significant amount of protein, making it a great way to fuel your body and keep you feeling full and satisfied.
Full Recipe
This recipe is a simple and delicious way to enjoy a classic food with a healthy twist.
| Prep Time | Cook Time | Servings |
|---|---|---|
| 15 minutes | 20-25 minutes | 4-6 |
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
- Preheat and Prepare: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place a wire rack on top.
- Set up Breading Station: Set up a breading station with two shallow dishes. In the first dish, combine the protein powder, almond flour, paprika, garlic powder, onion powder, salt, and pepper. In the second dish, whisk the eggs.
- Bread the Chicken: Dip each chicken tender in the egg, and then coat it in the protein powder mixture. Press the coating onto the chicken to help it adhere.
- Bake: Place the breaded chicken tenders on the prepared wire rack. Bake for 20-25 minutes, or until the chicken is cooked through and the coating is golden brown and crispy.
Serving Suggestions
Serve your high-protein chicken tenders hot with your favorite dipping sauces, such as ketchup, honey mustard, or barbecue sauce. They are also great with a side of sweet potato fries, a simple salad, or some roasted vegetables.
Tips and Variations
- Protein Powder: You can use your favorite brand of unflavored protein powder in this recipe. Whey, casein, or a plant-based protein powder will all work well.
- Don’t Crowd the Pan: Be sure to leave some space between the chicken tenders on the wire rack. This will allow them to cook evenly and get crispy on all sides.
- Make it Spicy: For a little kick, add a pinch of cayenne pepper to the protein powder mixture.
Storing and Reheating
Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days. To reheat, you can warm them in the oven or air fryer to crisp them up again.
Conclusion
These high-protein chicken tenders are a delicious and nutritious way to enjoy a classic food. They are a simple and satisfying recipe that is perfect for any occasion. So, the next time you’re craving a crispy and delicious chicken tender, give this recipe a try. You won’t be disappointed!
References
[1] The Big Man’s World. (n.d.). Protein Chicken Tenders. Retrieved from https://thebigmansworld.com/protein-chicken-tenders/
