High Protein Bang Bang Chicken Tenders

These High Protein Bang Bang Chicken Tenders are a must-try if you're looking for a bold, macro-friendly twist on a classic comfort food. Chicken tenders are breaded with a crispy cornflake crust and air-fried to golden perfection, delivering crunch without the deep fryer. The high-protein bang bang sauce, made from Greek yogurt, light mayo, sweet chili sauce, sriracha, and honey, brings a creamy heat that’s addictively good. With 185g of protein split across two servings, this recipe is perfect for meal prep or a high-protein dinner. It’s quick to prepare, easy to track, and guaranteed to satisfy both your cravings and your goals.

Author: Hunt4Shredz

Meal Type: Peanuts Free

Cuisine: American

Difficulty: MEDIUM

Prep. Time: 15 minutes

Cook Time: 12 minutes

Total Time: 27 minutes

Servings: 4 servings

Calories: 572 kcal per serving

Ingredients

1 ½ pounds - boneless, skinless chicken tenders
1 - egg
1 cup - cornflakes
¼ cup - fit flour or oat flour
1 tsp - garlic powder
1 tsp - onion powder
Salt
pepper
½ cup - non-fat Greek yogurt
2 tablespoons - light mayonnaise
2 tablespoons - Thai sweet chili sauce
1 tsp - sriracha
1 tbsp - honey

Instructions

Preheat air fryer to 400°F (200°C).
Set up a dredging station with one bowl of flour (seasoned with garlic powder, onion powder, salt, and pepper), one bowl with a beaten egg, and one bowl with crushed cornflakes.
Coat each chicken tender first in the flour, then the egg, and finally in the cornflakes.
Place the coated tenders in the air fryer basket and cook for 10–12 minutes, flipping halfway through, until crispy and cooked through.
While the chicken cooks, mix together Greek yogurt, light mayo, sweet chili sauce, sriracha, and honey in a small bowl to make the bang bang sauce.
Serve the tenders hot with a generous drizzle of bang bang sauce or on the side for dipping.

Nutrition