Crispy Chicken Tenders
These Crispy Chicken Tenders deliver 63g protein and 756 calories per serving — a high-protein, calorie-dense option for bulking. Batch-preps 4 servings in quick time on the stovetop, making them a reliable protein source for post-workout meals and hungry training days. Built for anyone pushing caloric intake while maximising protein density.
Ingredients
- •Egg, Whole, Large(50g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(30g)
- •Parsley, Fresh(15g)
- •Garlic(10g)
- •3/4 teaspoon salt (to season)
- •1/4 teaspoon cracked pepper
- •Chicken Breast, Boneless Skinless(794g)
- •Bread Crumbs, Panko, Dry(240g)
- •Bread Crumbs, Dry, Plain(120g)
- •Paprika, Ground(5g)
- •Garlic powder(3g)
- •Onion powder(3g)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Pat the chicken breasts dry with paper towels, then slice each breast lengthwise into 3–4 tender-sized strips.
- 2In a shallow bowl, whisk together the large eggs, fresh lemon juice, minced fresh garlic, and chopped fresh parsley until combined.
- 3In a second shallow bowl, mix the panko breadcrumbs, plain dry breadcrumbs, ground paprika, garlic powder, onion powder, and grated parmesan until evenly blended.
- 4Dip each chicken tender into the egg mixture, coating both sides, then press firmly into the breadcrumb mixture, turning to coat completely on all sides.
- 5Heat the olive oil in a large skillet over medium-high heat until shimmering (about 2 minutes). Working in batches to avoid crowding, cook the chicken tenders 4–5 minutes per side, or until golden brown and internal temperature reaches 165°F when checked with a meat thermometer.
- 6Transfer the cooked tenders to a paper towel-lined plate to drain excess oil while finishing any remaining batches.
- 7Divide the crispy chicken tenders evenly into 4 airtight containers while still warm, then seal and refrigerate until ready to serve.
Nutrition — Per Serving
756
calories
63g
protein
23g
fat
- Carbohydrates
- 70g
- Saturated fat
- 6.0g
- Sodium
- 1041 mg
- Dietary fiber
- 4.9g
4 servings per batch · ~340g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Chicken Tenders have per serving?
Each serving delivers 63g of protein and 756 calories, with 23g fat and 70g carbs. This is a high-protein, high-carb option that balances substantial protein intake with carbohydrates for training support.
How long does Crispy Chicken Tenders take to prep?
Quick prep time produces 4 servings from one stovetop session, making it efficient for batch-cooking multiple high-protein meals at once. This works well as a centerpiece meal that can be prepped 3-4 times per week.
Is Crispy Chicken Tenders good for muscle gain?
At 63g protein and 756 calories per serving with 70g carbs, this recipe supports muscle gain phases by delivering both high protein and carbohydrates needed for workout performance and recovery. The macro balance makes it suitable as a post-training meal.
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