How to make Chicken Tenders super crispy

High-Protein Chicken Tenders That Hit Different ?
57g protein. 336 calories. Tastes like fast food that got a personal trainer.
These aren't some sad "healthy" version — they're legitimately crispy, crunchy, and satisfying. Coated in crushed Quest chips or pork rinds instead of regular breading, giving you that perfect crunch with macros that actually make sense. No deep fryer, no guilt, just pure crispy perfection.
? FULL RECIPE (~20 tenders):
Ingredients:
Chicken:
1382g raw chicken breast, cut into ~20 tenders (~3 lbs / ~6 medium breasts)
Seasoned Flour Dredge:
30g high-protein flour (¼ cup)
4g salt (¾ tsp)
2g garlic powder (½ tsp)
2g onion powder (½ tsp)
1g paprika (¼ tsp)
1g smoked paprika (¼ tsp)
Egg Wash:
3 large eggs
0-20g water (0-1½ tbsp, optional to thin)
Breading Options:
Pork Rind Batch (~10 tenders):
80g crushed pork rinds (~2⅔ cups crushed fine)
2g smoked paprika (½ tsp)
2g garlic powder (½ tsp)
2g onion powder (½ tsp)
Quest Chip Batch (~10 tenders):
3 bags (96-120g total) crushed Quest chips (~2½-3 cups crushed)
2g garlic powder (½ tsp, optional)
1g smoked paprika (¼ tsp, optional)
1g onion powder (¼ tsp, optional)
DIRECTIONS:
Cut chicken breasts into ~20 tenders (1 breast = 4 tenders) and pat dry
In shallow dish, whisk together flour + spices
Whisk eggs with water until smooth
Crush pork rinds and Quest chips very fine
Set up breading station: Flour → Egg Wash → Coating
Lightly dredge chicken in seasoned flour
Dip in egg wash (let excess drip off)
Press firmly into coating (Quest chips or pork rinds)
Air fry at 390°F (200°C) for 7 minutes, flip, then 4 more minutes
Let rest 2 minutes to maximize crunch
Serve with high-protein dipping sauce
Per Serving (3) Macros (varies by coating):
~340/384 kcal • ~54g/64g protein • varies fat/carbs
? PRO TIPS:
Dry chicken = crispier crust — don't skip patting dry
Quest chips brown faster, watch them closely
Press coating firmly for maximum crunch
Cool fully before storing, reheat at 375°F for 4-6 minutes
To freeze: Cook fully, cool completely, freeze in single layer, reheat from frozen at 375°F for 8-10 minutes
Serve with protein ranch, Caesar, hot honey, or chipotle yogurt dip
Follow for more high-protein versions of the fried food you're already eating. ?

Category : Tez tayyorlanadigan taomlari retseptlari

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