Baked Chicken Tenders Recipe: 44g Protein, 350 Cal in 28 Min

Name: Baked Chicken Tenders Recipe: 44g Protein, 350 Cal in 28 Min
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 2 servings
Cuisine: American
Ingredients: 300 g Chicken breast, cut into strips; 0.5 cup Panko breadcrumbs; 2 tbsp Grated parmesan; 2 large Egg whites; 0.5 tsp Garlic powder; 0.5 tsp Smoked paprika; 0.25 tsp Onion powder; 1 pinch Salt and pepper; 1 spray Cooking spray; 1 tbsp Dijon mustard (for dipping); 1 tbsp Light mayo (for dipping); 1 tsp Honey (for dipping)

Baked Chicken Tenders Recipe: 44g Protein, 350 Cal in 28 Min from CrossFit BC. Crispy baked chicken tenders with 44g protein per serving. Oven-baked, meal-prep friendly, and finally nutritionally responsible. Coach-verified macros.

Course:: Main Course
Cuisine:: American
Prep time:: 10 min
Cook time:: 18 min
Total time:: 28 min
Servings:: 2
Ingredients:: 12 items
Per serving:: 350 kcal, 44g protein, 20g carbs, 9g fat

What you need: 300 g Chicken breast, cut into strips, 0.5 cup Panko breadcrumbs, 2 tbsp Grated parmesan, 2 large Egg whites, 0.5 tsp Garlic powder, 0.5 tsp Smoked paprika, 0.25 tsp Onion powder, 1 pinch Salt and pepper, 1 spray Cooking spray, 1 tbsp Dijon mustard (for dipping), 1 tbsp Light mayo (for dipping), 1 tsp Honey (for dipping).

How it comes together: Preheat oven to 425F (220C). Line a baking sheet with parchment paper and spray with cooking spray. Set up a breading station: egg whites in one shallow bowl, panko mixed with parmesan, garlic powder, smoked paprika, onion powder, salt, and pepper in another. Dip each chicken strip in egg whites, then press firmly into the panko mixture, coating all sides.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.