Crispy Garlic Chicken Strips with Sweet Chilli Mayo
These Crispy Garlic Chicken Strips deliver 37g protein and 494 calories per serving — a moderate-calorie protein option for most training phases. Batch-preps 4 servings in quick time on the stovetop, making them a flexible base for grain bowls or standalone meals. Built for lifters who need versatile prep that works across multiple macro targets.
Ingredients
- •Egg, Whole, Large
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(5g)
- •Paprika, Ground(5g)
- •Parsley, Fresh(60g)
- •1 pinch Sea salt
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Bread Crumbs, Panko, Dry(180g)
- •Bread Crumbs, Whole Wheat, Dry(60g)
- •Parmesan Cheese(30g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Mayonnaise, Light(45g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Sweet Chili Sauce, Prepared(45g)
- •Lemon Juice, Fresh
Instructions
- 1Preheat oven 200℃ | 390℉. Lightly grease a baking tray with cooking oil; wipe over with paper towel and set aside. You may need 2 trays.
- 2Whisk eggs, oil, garlic, paprika and salt in a medium sized bowl. Add in chicken and mix to coat well until chicken strips are fully covered.
- 3Pour panko, breadcrumbs and Parmesan onto a separate plate, and dip chicken pieces one at a time into breadcrumbs. Coat well and place onto baking tray. Repeat with all chicken strips.
- 4Lightly spray the chicken strips evenly with cooking oil spray.
- 5Bake in the oven for 15-20 minutes, turning once halfway, until golden and cooked through.
- 6While the chicken strips are cooking, prepare the mayo by combining the mayonnaise (or Greek yogurt) and sweet chilli sauce together in bowl. Mix well and serve!
Nutrition — Per Serving
494
calories
37g
protein
16g
fat
- Carbohydrates
- 49g
- Saturated fat
- 3.6g
- Sodium
- 855 mg
- Dietary fiber
- 3.9g
4 servings per batch · ~225g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Garlic Chicken Strips with Sweet Chilli Mayo have per serving?
Each serving delivers 37g of protein alongside 494 calories, with 16g fat and 49g carbs for a well-rounded macro split. This is a solid mid-range protein option with enough carbs to support training performance.
How long does Crispy Garlic Chicken Strips with Sweet Chilli Mayo take to prep?
Marked as quick prep and yields 4 servings, making this a straightforward stovetop meal that fits into a typical weeknight cooking schedule. One batch covers multiple meal prep containers with minimal time investment.
Is Crispy Garlic Chicken Strips with Sweet Chilli Mayo good for muscle gain?
With 37g protein and 49g carbs per serving in a 494-calorie package, this recipe supports muscle-building phases by combining adequate protein with post-workout carbohydrates. The macro balance makes it suitable for surplus or maintenance calories during a bulk.
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