🕒 Prep Time

  • 15 minutes

🔥 Cook Time

  • 18–22 minutes

🍽 Servings

  • 4 servings (about 12 tenders)

🧾 Ingredients

Chicken

  • 1½ pounds chicken breast tenders
    (or chicken breasts cut into strips)

High-Protein Breading

  • 1 cup plain non-fat Greek yogurt
  • 1 cup high-protein breadcrumbs or panko
    (or crushed high-protein crackers)
  • ½ cup grated Parmesan cheese
  • 1 scoop unflavored or savory protein powder (optional but boosts protein)

Seasonings

  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon Italian seasoning or poultry seasoning

Cooking

  • Olive oil spray or 1 tablespoon olive oil

👩‍🍳 Instructions

1. Preheat the Oven

  • Preheat oven to 400°F (205°C)
  • Line a baking sheet with parchment paper or lightly grease it

(Air fryer option included below)

2. Prepare the Chicken

  • Pat chicken tenders dry with paper towels
  • Season lightly with salt and pepper

3. Make the Coating Stations

Station 1:

  • Place Greek yogurt in a shallow bowl

Station 2:

  • In another bowl, mix breadcrumbs, Parmesan, protein powder (if using), and all seasonings

4. Coat the Chicken

  • Dip each chicken tender into the Greek yogurt, coating fully
  • Let excess drip off
  • Roll in breadcrumb mixture, pressing gently so it sticks

5. Arrange & Oil

  • Place tenders on prepared baking sheet
  • Lightly spray tops with olive oil (this helps crisp them up)

6. Bake

  • Bake for 18–22 minutes, flipping halfway
  • Chicken is done when internal temperature reaches 165°F (74°C) and coating is golden

7. Rest & Serve

  • Let tenders rest 3–5 minutes before serving

🍗 Air Fryer Instructions

  • Preheat air fryer to 390°F (200°C)
  • Place tenders in a single layer
  • Cook 10–12 minutes, flipping halfway
  • Spray lightly with oil if needed

🥣 High-Protein Dipping Sauce (Optional)

Greek Yogurt Ranch

  • ½ cup non-fat Greek yogurt
  • 1 tablespoon ranch seasoning
  • 1 teaspoon lemon juice
    Mix until smooth

⭐ Nutrition Estimate (Per Serving)

  • Protein: ~38–45g
  • Calories: ~320–360
  • Fat: ~8–10g
  • Carbs: ~18–22g

(Values vary based on breadcrumbs and protein powder used)

🔄 Variations

  • Extra crispy: Toast breadcrumbs for 3–4 minutes before coating
  • Spicy: Add cayenne pepper or hot sauce to yogurt
  • Gluten-free: Use gluten-free breadcrumbs
  • Keto-style: Use crushed pork rinds instead of breadcrumbs