High-Protein Crispy Chicken Tenders
High-Protein Crispy Chicken Tenders
Gold crunch, a stacked plate – 40 minutes, one pan
This is a pork-rind tender, not a flour-fried strip. Chicken, egg, and a crushed pork-rind crust bake or air-fry until the coating is deep gold and crunchy, like the stack in the photo. Forty minutes. No breadcrumbs, no flour.
Two servings. Pat the chicken dry or the crust slides off.
Why you’ll love this plate
- 48g protein per serving – dinner that holds you
- Only 4g net carbs – pork rinds, not flour
- About 40 minutes, oven or air fryer
- Deep gold crunch, like the photo
- No boxed tenders, no breadcrumbs
- They reheat for lunches
Health notes
- High protein: About 1 lb chicken tenders plus an egg wash.
- Low carb: Crushed pork rinds and a little almond flour.
- Two servings: Macros are per plate, not the whole batch.
- Flour or panko will jump the carbs. Stay with pork rinds.
Key element – pat dry, rest the crust, then do not crowd the pan
Wet chicken makes a soggy coat. Pat it dry, dip in egg, press into crushed pork rinds, then rest 10 minutes so the crust sticks. Cook in a single layer. Crowding steams the coating instead of turning it gold, like the photo.
Ingredients
Tenders (2 servings)
- 1 lb (450g) chicken tenders or breast cut into strips
- 1 large egg + 1 Tbsp water
- 1 1/2 cups crushed pork rinds
- 2 Tbsp almond flour
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt + 1/2 tsp black pepper
- 1 Tbsp olive oil or avocado oil spray
Swaps
- No pork rinds: Use 1 cup almond flour + 1/2 cup grated Parmesan. Carbs go up a little.
- Spicy: Add 1/2 tsp cayenne to the crumbs.
- Skillet: Pan-fry in 1/4 inch avocado oil, 3 to 4 minutes per side.
- Oven only: 425 F for 18 to 22 minutes, flip once.
Instructions
| 1 | Dry and season. Pat the tenders dry. Mix pork rinds, almond flour, paprika, garlic, onion, salt, and pepper in a shallow bowl. Beat egg with water in a second bowl. |
| 2 | Coat. Dip each tender in egg, then press into the crumbs so every side is covered. Set on a rack. |
| 3 | Rest. Rest 10 minutes so the crust sticks. Heat oven to 425 F (220 C) or air fryer to 400 F. Spray the tenders lightly with oil. |
| 4 | Cook. Oven: 18 to 22 minutes, flip once. Air fryer: 12 to 14 minutes, shake once. Cook until gold and 165 F inside, like the photo. |
| 5 | Rest and plate. Rest 3 minutes so the juices stay in. Stack on a plate. Two servings. |
Pro tips
- Pat dry. Water is the enemy of a crunchy coat.
- Crush the pork rinds fine, not dusty. Big shards fall off.
- Rest 10 minutes after coating so the crust locks on.
- Single layer only. Crowding steams instead of crisps.
- A light oil spray is what turns the crumbs deep gold.
Nutrition
| Nutrient | Per serving (1 of 2) |
|---|---|
| Calories | 380 |
| Protein | 48g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 18g |
| Sodium | 720mg |
Estimates with 1 lb chicken, pork-rind crumbs, and an egg wash. Flour or panko will raise carbs.
Variations
Parmesan
Mix 1/4 cup grated Parmesan into the crumbs.
Buffalo
Toss cooked tenders in 2 Tbsp buffalo sauce and 1 Tbsp melted butter.
Ranch
Add 1 tsp dried dill and 1/2 tsp onion powder to the crumbs.
Meal prep
Cook, cool, then reheat 5 minutes at 400 F so they crisp again.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best crunch | Serve within 10 minutes |
| Refrigerator | Up to 4 days | Reheat 5 minutes at 400 F or 4 minutes in the air fryer |
| Freezer | Up to 2 months | Freeze cooked. Reheat from frozen 10 minutes at 400 F |
FAQ
Test your knowledge
5 quick questions about this plate
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in a batch?
4. Why rest 10 minutes after coating?
5. What replaces flour in the crust?
