High Protein Bang Bang Air Fried Chicken Tenders Recipe for a Healthy Crispy Meal

High Protein Bang Bang Air Fried Chicken Tenders

Crispy on the outside, juicy on the inside, and an absolute favorite that the kids love! This modified version uses simple pantry staples instead of cornflakes and swaps out honey to keep your goals perfectly on track.

Prep time: 15 minutes

Cook time: 15–20 minutes

Servings: 4

🛒 Ingredients

For the Chicken Tenders:

1.5 lbs boneless, skinless chicken tenders

2 large eggs (beaten)

1/2 cup bread crumbs

1/3 cup all-purpose flour

Seasonings: Garlic powder, onion powder, paprika, salt, and black pepper (to taste)

💥 High-Protein Bang Bang Sauce:

1/2 cup (113g) non-fat Greek yogurt

2 tbsp (30g) light mayonnaise

2 tbsp (32g) Thai sweet chili sauce

1 tsp Sriracha (adjust to preference)

1 drop monk fruit extract (used in place of honey)

🥣 Instructions

Step 1: Prep & Season

Pat the chicken tenders dry with a paper towel.

In a shallow bowl, whisk the 2 large eggs.

In a second shallow bowl, combine the 1/3 cup all-purpose flour, 1/2 cup bread crumbs, and your seasonings (garlic powder, onion powder, paprika, salt, and pepper). Mix well.

Step 2: Bread the Chicken

Dip each chicken tender into the whisked egg, letting any excess drip off.

Dredge the tender thoroughly through the bread crumb and flour mixture, pressing gently so the coating sticks uniformly.

Step 3: Air Fry

Pre-heat your air fryer if needed, and lightly spray the basket with a non-stick cooking spray.

Arrange the chicken tenders in a single layer, ensuring they aren't overlapping so they get maximum crispiness.

Air fry for 15–20 minutes, flipping halfway through, until the crust is deeply golden-brown and the chicken is fully cooked through and juicy.

Step 4: Make the Sauce

While the chicken is cooking, combine the non-fat Greek yogurt, light mayonnaise, Thai sweet chili sauce, Sriracha, and 1 drop of monk fruit extract in a small bowl. Stir until smooth and creamy.

Step 5: Toss & Serve

Transfer the hot, crunchy chicken tenders to a bowl, drizzle with the homemade Bang Bang sauce, and toss gently to coat.

Serving Tip: Serve hot alongside a generous portion of your fave vegetables to round out a beautifully balanced, family-approved plate!

📊 Nutrition Information (Estimated)

Calculated for the full batch, split into 4 custom servings:

Calories: 1,560

Protein: 185g

Carbs: 96g

6/14 Edited to

Having tried numerous chicken tender recipes, I can attest that air frying is a game-changer for achieving that perfect crispiness without the excess oil. What I love about this High Protein Bang Bang Air Fried Chicken Tenders recipe is how it combines simplicity with flavor and health benefits. Using pantry staples like all-purpose flour, bread crumbs, and common seasonings means it’s easy to whip up anytime. One thing I recommend is ensuring the chicken tenders are patted thoroughly dry before breading. This step helps the coating adhere better and creates a crunchier texture. Using the beaten eggs as a binder evenly distributes the coating mixture, which includes garlic powder, onion powder, paprika, salt, and pepper — all giving a balanced savory flavor with a little smoky depth from the paprika. Air frying at 15–20 minutes, flipping halfway, produces a golden-brown crust that is light yet satisfying, and the inside stays juicy. The homemade Bang Bang sauce is where this dish truly shines — substituting honey with monk fruit extract keeps it low sugar and high protein thanks to the Greek yogurt base. The sweet chili sauce combined with Sriracha adds a delicious tangy heat that complements the crunchy tenders perfectly. If you're watching your macros, this recipe is an excellent option, offering around 46 grams of protein and moderate carbs per serving, making it suitable for a balanced diet or post-workout meal. Pairing the tenders with steamed or roasted vegetables rounds out the plate with fiber and nutrients. Overall, this recipe is fantastic for busy weeknights when you want a quick, wholesome meal that the whole family will enjoy. Plus, the air fryer clean-up is minimal compared to deep frying. Give it a try for a high protein, flavorful twist on classic chicken tenders!