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
- 1Whisk together the eggs, olive oil, minced fresh garlic, ground paprika, and salt in a medium bowl until combined. Cut the chicken breast into strips, add to the egg mixture, and toss until fully coated.
- 2Combine the panko bread crumbs, whole wheat bread crumbs, and grated Parmesan on a shallow plate. Working one strip at a time, dredge each chicken strip in the breadcrumb mixture, pressing gently so the coating adheres, then place on a clean plate.
- 3Heat olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Working in batches to avoid crowding, place chicken strips in the hot oil and cook 4–5 minutes per side until golden brown and the internal temperature reaches 165°F (check with a meat thermometer at the thickest part).
- 4Transfer cooked chicken strips to a paper towel-lined plate to drain any excess oil.
- 5While the chicken cooks, whisk together the light mayonnaise and sweet chili sauce in a small bowl until smooth. Stir in fresh lemon juice to taste, then fold in chopped fresh parsley.
- 6Divide the cooked chicken strips evenly into 4 airtight containers while still warm. Store the sweet chilli mayo separately in a small container to prevent sogginess during storage.
- 7Refrigerate both containers for up to 4 days. Reheat chicken strips in a 350°F oven for 5–7 minutes until warmed through, then serve with the chilled mayo for dipping.
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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