High Protein Crispy Chicken Tenders with Low Cal Spicy Garlic Mayo
Get ready to savor these mouthwatering, protein-packed crispy chicken tenders, perfectly golden and irresistibly crunchy! Dipped in a zesty low-calorie spicy garlic mayo, each bite is a delicious explosion of flavor that keeps guilt at bay. With a simple blend of seasoned breadcrumbs and a touch of heat, this dish is sure to become a weeknight favorite!
Prep
15
min
Cook
15
min
Serves
2
people
Level
intermediate
📝 Ingredients
Serves 2🥬Fresh Produce(1)
- 1 TL Pfeffer (5 ml)
🥩Meat & Seafood(1)
- 600 g Hähnchenbrust (1.32 lbs)
🥛Dairy & Eggs(2)
- 2 bis 3 Eier je nach Größe
- 100 g fettarmer griechischer Joghurt (3.53 oz)
🫙Pantry Staples(2)
- 50 g Mehl (0.4 cup)
- Öl Spray
🧂Spices & Seasonings(3)
- 1 TL Knoblauchpulver (5 ml)
- 1 TL Salz (5 ml)
- 2 TL Rauchpaprika (10 ml)
🍯Sauces & Condiments(2)
- 20 g Light Ketchup (0.71 oz)
- 15 g Sriracha (0.53 oz)
📦Other(2)
- 120 g Cornflakes (4.24 oz)
- 20 g Light Mayo (0.71 oz)
👨🍳 Instructions
- 1
Preheat the oven to 180 degrees Celsius (356 degrees Fahrenheit).
- 2
Cut the chicken into pieces and mix with the spices.
- 3
Crush the cornflakes coarsely.
- 4
Coat the chicken in flour.
- 5
Dip in the beaten eggs.
- 6
Coat in the crushed cornflakes.
- 7
Place on a baking sheet and spray with oil spray.
- 8
Bake for about 15 minutes until crispy and cooked through.
- 9
For the sauce, mix all ingredients until smooth.
- 10
Serve the chicken with the sauce.
💡 Pro Tips
- ✓Crush cornflakes to a coarse, uneven texture (pea-sized to 1/4-inch fragments) rather than fine crumbs, since larger irregular pieces create more surface air pockets that maximize crispiness and Maillard browning in the oven's dry heat.technique1/4-inch fragments
- ✓Set up your dredging station in the classic three-stage order (flour, egg, cornflakes) and use one hand for dry ingredients and one for wet to prevent gummy clumping, which occurs when moisture prematurely hydrates the flour's gluten network.technique
- ✓Cut chicken tenders to a uniform thickness of about 1.5 cm (0.6 inches) so they all reach the safe internal temperature of 74°C (165°F) at the same time during the 15-minute bake, preventing overcooked thin edges or undercooked thick centers.ingredient1.5 cm thickness
- ✓Place chicken on a wire rack set inside the baking sheet rather than directly on the pan, allowing hot air to circulate 360 degrees around each piece so the coating crisps evenly without a soggy bottom from trapped steam.equipment
- ✓Apply oil spray in a light, even mist covering roughly 90% of the surface rather than saturating it, since a thin oil layer conducts heat efficiently for browning while excess oil traps steam and softens the cornflake crust.technique90% surface coverage
Share this recipe
Prep
15
min
Cook
15
min
Serves
2
people
Level
intermediate
Share this recipe
High Protein Crispy Chicken Tenders with Low Cal Spicy Garlic Mayo
Get ready to savor these mouthwatering, protein-packed crispy chicken tenders, perfectly golden and irresistibly crunchy! Dipped in a zesty low-calorie spicy garlic mayo, each bite is a delicious explosion of flavor that keeps guilt at bay. With a simple blend of seasoned breadcrumbs and a touch of heat, this dish is sure to become a weeknight favorite!
📝 Ingredients
Serves 2🥬Fresh Produce(1)
- 1 TL Pfeffer (5 ml)
🥩Meat & Seafood(1)
- 600 g Hähnchenbrust (1.32 lbs)
🥛Dairy & Eggs(2)
- 2 bis 3 Eier je nach Größe
- 100 g fettarmer griechischer Joghurt (3.53 oz)
🫙Pantry Staples(2)
- 50 g Mehl (0.4 cup)
- Öl Spray
🧂Spices & Seasonings(3)
- 1 TL Knoblauchpulver (5 ml)
- 1 TL Salz (5 ml)
- 2 TL Rauchpaprika (10 ml)
🍯Sauces & Condiments(2)
- 20 g Light Ketchup (0.71 oz)
- 15 g Sriracha (0.53 oz)
📦Other(2)
- 120 g Cornflakes (4.24 oz)
- 20 g Light Mayo (0.71 oz)
👨🍳 Instructions
- 1
Preheat the oven to 180 degrees Celsius (356 degrees Fahrenheit).
- 2
Cut the chicken into pieces and mix with the spices.
- 3
Crush the cornflakes coarsely.
- 4
Coat the chicken in flour.
- 5
Dip in the beaten eggs.
- 6
Coat in the crushed cornflakes.
- 7
Place on a baking sheet and spray with oil spray.
- 8
Bake for about 15 minutes until crispy and cooked through.
- 9
For the sauce, mix all ingredients until smooth.
- 10
Serve the chicken with the sauce.
💡 Pro Tips
- ✓Crush cornflakes to a coarse, uneven texture (pea-sized to 1/4-inch fragments) rather than fine crumbs, since larger irregular pieces create more surface air pockets that maximize crispiness and Maillard browning in the oven's dry heat.technique1/4-inch fragments
- ✓Set up your dredging station in the classic three-stage order (flour, egg, cornflakes) and use one hand for dry ingredients and one for wet to prevent gummy clumping, which occurs when moisture prematurely hydrates the flour's gluten network.technique
- ✓Cut chicken tenders to a uniform thickness of about 1.5 cm (0.6 inches) so they all reach the safe internal temperature of 74°C (165°F) at the same time during the 15-minute bake, preventing overcooked thin edges or undercooked thick centers.ingredient1.5 cm thickness
- ✓Place chicken on a wire rack set inside the baking sheet rather than directly on the pan, allowing hot air to circulate 360 degrees around each piece so the coating crisps evenly without a soggy bottom from trapped steam.equipment
- ✓Apply oil spray in a light, even mist covering roughly 90% of the surface rather than saturating it, since a thin oil layer conducts heat efficiently for browning while excess oil traps steam and softens the cornflake crust.technique90% surface coverage