High Protein Crispy Garlic Parmesan Chicken Tenders with Roasted Potatoes and Spicy Dipping Sauce
High Protein Crispy Garlic Parmesan Chicken Tenders with Roasted Potatoes and Spicy Dipping Sauce
Ingredients
For the Crispy Garlic Parmesan Chicken Tenders
- 1 1/2 pounds chicken breasts, cut into 12 tenders
- 1 teaspoon red paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs, whisked
- 2 cups cornflakes, crushed into small pieces
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- olive oil spray, as needed
For the Roasted Potatoes
- 1 1/2 pounds small potatoes, quartered
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
For the Spicy Dipping Sauce
- 1/2 cup mayonnaise
- 1 tablespoon sriracha, or other hot sauce, adjust to taste
- 1 tablespoon fresh lime juice
- 1/2 teaspoon garlic powder
- 1 teaspoon honey, optional, for balance
Instructions
- 1
Preheat your oven to 400°F (200°C) or your air fryer to 375°F (190°C). Line a large baking sheet with parchment paper or spray an air fryer basket with olive oil spray.
⏱️ 5 min•🌡️ 400
- 2
Prepare the chicken tenders: Place the chicken tenders in a glass dish. Using a meat tenderizer tool, prick the chicken repeatedly to tenderize it. Season the chicken heavily with red paprika, dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Mix by hand to ensure an even coating.
⏱️ 10 min
- 3
Prepare the coating stations: In one shallow dish, whisk the large eggs to create an egg wash. In a separate shallow dish or a large plastic bag, combine the crushed cornflakes, grated Parmesan cheese, and 1 teaspoon garlic powder. Mix well.
⏱️ 5 min
- 4
Coat the chicken: Dip each seasoned chicken tender into the egg wash, ensuring it's fully coated. Then, transfer the tender to the cornflake mixture, pressing firmly to adhere the coating on all sides. Place the coated tenders on the prepared baking sheet or in the air fryer basket, ensuring they are in a single layer without overcrowding. Lightly spray the coated tenders with olive oil spray for extra crispiness.
⏱️ 5 min
- 5
Prepare the roasted potatoes: In a medium bowl, toss the quartered small potatoes with olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon paprika until evenly coated. Spread the potatoes in a single layer on a separate baking sheet or alongside the chicken if space allows.
⏱️ 5 min
- 6
Cook the chicken and potatoes: Bake the chicken tenders and potatoes for 20-25 minutes, flipping halfway through, until the chicken is golden brown, crispy, and cooked through (internal temperature reaches 165°F or 74°C), and the potatoes are tender and slightly browned. If using an air fryer, cook chicken for 15-18 minutes at 375°F (190°C), flipping halfway. Cook potatoes separately in the air fryer for 20-25 minutes at 400°F (200°C), shaking the basket occasionally.
⏱️ 25 min•🌡️ 400
- 7
Prepare the spicy dipping sauce: While the chicken and potatoes are cooking, combine mayonnaise, sriracha, fresh lime juice, garlic powder, and honey (if using) in a small bowl. Whisk until smooth. Taste and adjust spice or sweetness as desired.
⏱️ 2 min
- 8
Serve: Arrange the crispy garlic Parmesan chicken tenders and roasted potatoes on plates. Serve immediately with the spicy dipping sauce on the side.
⏱️ 3 min
Kitchen Tools
Nutrition Facts (per serving)
High Protein Crispy Garlic Parmesan Chicken Tenders with Roasted Potatoes and Spicy Dipping Sauce
Ingredients
For the Crispy Garlic Parmesan Chicken Tenders
- 1 1/2 pounds chicken breasts, cut into 12 tenders
- 1 teaspoon red paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs, whisked
- 2 cups cornflakes, crushed into small pieces
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- olive oil spray, as needed
For the Roasted Potatoes
- 1 1/2 pounds small potatoes, quartered
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
For the Spicy Dipping Sauce
- 1/2 cup mayonnaise
- 1 tablespoon sriracha, or other hot sauce, adjust to taste
- 1 tablespoon fresh lime juice
- 1/2 teaspoon garlic powder
- 1 teaspoon honey, optional, for balance
Instructions
- 1
Preheat your oven to 400°F (200°C) or your air fryer to 375°F (190°C). Line a large baking sheet with parchment paper or spray an air fryer basket with olive oil spray.
⏱️ 5 min•🌡️ 400 - 2
Prepare the chicken tenders: Place the chicken tenders in a glass dish. Using a meat tenderizer tool, prick the chicken repeatedly to tenderize it. Season the chicken heavily with red paprika, dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Mix by hand to ensure an even coating.
⏱️ 10 min - 3
Prepare the coating stations: In one shallow dish, whisk the large eggs to create an egg wash. In a separate shallow dish or a large plastic bag, combine the crushed cornflakes, grated Parmesan cheese, and 1 teaspoon garlic powder. Mix well.
⏱️ 5 min - 4
Coat the chicken: Dip each seasoned chicken tender into the egg wash, ensuring it's fully coated. Then, transfer the tender to the cornflake mixture, pressing firmly to adhere the coating on all sides. Place the coated tenders on the prepared baking sheet or in the air fryer basket, ensuring they are in a single layer without overcrowding. Lightly spray the coated tenders with olive oil spray for extra crispiness.
⏱️ 5 min - 5
Prepare the roasted potatoes: In a medium bowl, toss the quartered small potatoes with olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon paprika until evenly coated. Spread the potatoes in a single layer on a separate baking sheet or alongside the chicken if space allows.
⏱️ 5 min - 6
Cook the chicken and potatoes: Bake the chicken tenders and potatoes for 20-25 minutes, flipping halfway through, until the chicken is golden brown, crispy, and cooked through (internal temperature reaches 165°F or 74°C), and the potatoes are tender and slightly browned. If using an air fryer, cook chicken for 15-18 minutes at 375°F (190°C), flipping halfway. Cook potatoes separately in the air fryer for 20-25 minutes at 400°F (200°C), shaking the basket occasionally.
⏱️ 25 min•🌡️ 400 - 7
Prepare the spicy dipping sauce: While the chicken and potatoes are cooking, combine mayonnaise, sriracha, fresh lime juice, garlic powder, and honey (if using) in a small bowl. Whisk until smooth. Taste and adjust spice or sweetness as desired.
⏱️ 2 min - 8
Serve: Arrange the crispy garlic Parmesan chicken tenders and roasted potatoes on plates. Serve immediately with the spicy dipping sauce on the side.
⏱️ 3 min