High Protein Bang Bang Chicken Tenders

These High Protein Bang Bang Chicken Tenders are a must-try if you want indulgent flavor with serious macros. Chicken tenders are coated in a high-protein, crispy cornflake crust and air fried to golden perfection. They’re paired with a homemade bang bang sauce made lighter using Greek yogurt and light mayo, yet still rich with sweet chili, honey, and a kick of sriracha. With 185g of protein across two servings, this meal is perfect for meal prep or a high-protein post-workout dinner. Crunchy, creamy, and spicy, these tenders are proof that healthy eating doesn’t mean boring eating.

Author: Hunt4Shredz

Category: Dinner

Cuisine: American

Difficulty: MEDIUM

Prep. Time: 15 minutes

Cook Time: 12 minutes

Total Time: 27 minutes

Servings: 2 servings

Calories: 720 kcal per serving

Ingredients

1 ½ pound - boneless, skinless chicken tenders
1 - egg
1 cup - cornflakes
¼ cup - fit flour or oat flour
1 teaspoon - garlic powder
1 teaspoon - onion powder
⅛ - Salt & pepper
⅛ - High Protein Bang Bang Sauce
½ cup - non-fat Greek yogurt
2 tablespoon - light mayonnaise
2 tablespoon - Thai sweet chili sauce
1 teaspoon - Sriracha
1 tablespoon - honey

Instructions

Preheat your air fryer to 400°F (200°C).
Set up a breading station with three bowls: one with beaten egg, one with flour mixed with garlic powder, onion powder, salt, and pepper, and one with crushed cornflakes.
Dredge each chicken tender first in the flour, then the egg, then coat fully in crushed cornflakes.
Place in the air fryer basket and cook for 10–12 minutes, flipping halfway through, until crispy and cooked through.
Meanwhile, mix all sauce ingredients in a bowl until smooth and creamy.
Serve tenders hot with the bang bang sauce on the side or drizzled on top.