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
- 1Preheat oven to 400°F (200°C). Lightly grease a baking tray / sheet with cooking oil spray, or a light coating of oil. Set aside.
- 2In a large bowl, whisk together the egg, oil, lemon juice, parsley, garlic, salt and pepper.
- 3Dip chicken tenders into egg mixture and let sit for 5 minutes while preparing crumb mixture. OPTIONAL: Cover and allow to marinate in the refrigerator for 30 minutes to an hour (if time allows).*
- 4In another bowl, combine both breadcrumbs, paprika, garlic powder, onion powder and parmesan cheese.
- 5Dredge the egg coated chicken in the breadcrumb/parmesan mixture, lightly pressing to evenly coat.
- 6Arrange tenders on the baking sheet / tray and lightly spray with cooking oil spray.
- 7Bake for 10 minutes. Flip and bake for a further 5-10 minutes or until cooked through. (Broil in the last 2-3 minutes for a golden crispy crumb!)
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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