Ingredients
Chicken
- 500 g (1.1 lb) chicken breast, cut into tenders
- Salt & pepper to taste
- 1 tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
Protein Coating
- ¾ cup non-fat Greek yogurt
- 1 tsp Dijon mustard (optional but great)
Crunchy Crust
- 1 cup panko breadcrumbs (or crushed cornflakes)
- ¼ cup grated Parmesan (adds protein + flavor)
- 1 tsp paprika
- ½ tsp garlic powder
- Cooking spray or olive oil spray
Instructions
1. Season the chicken
Season chicken tenders with salt, pepper, paprika, garlic powder, and onion powder.
2. Yogurt dip
In a bowl, mix Greek yogurt and Dijon. Coat each tender well.
3. Bread
Mix panko, Parmesan, paprika, and garlic powder in another bowl.
Press chicken into crumbs so they stick.
Cooking Options
🔥 Air Fryer (Best Crunch)
- 200°C / 400°F
- Cook 10–12 minutes, flip halfway
- Spray lightly with oil
🔥 Oven
- 220°C / 425°F
- Bake 18–20 minutes, flip halfway
- Broil last 2 minutes for extra crisp
Chicken is done at 74°C / 165°F internal temp.
High-Protein Dipping Sauce (Optional)
- ½ cup Greek yogurt
- 1 tsp lemon juice
- 1 tsp honey or sugar-free sweetener
- Garlic powder + salt
OR mix yogurt with hot sauce for a protein buffalo dip 🔥
Macros (Approx, per serving)
- Protein: 35–40 g
- Calories: ~300–350
- Fat: low
- Carbs: moderate (mostly from crumbs)
Variations
- Extra protein: Use crushed protein chips
- Low-carb: Almond flour + Parmesan
- Spicy: Add cayenne or chili flakes
- Korean-style: Gochugaru + soy sauce in yogurt