If you're looking for a crispy, juicy, and protein-packed meal, these High-Protein Bang Bang Chicken Tenders are the perfect choice. Made in the air fryer with a crunchy cornflake coating and served with a creamy homemade Bang Bang sauce, this easy recipe delivers incredible flavor while keeping calories in check. Whether you're meal prepping, building muscle, or simply craving a healthier version of a restaurant favorite, these chicken tenders are sure to become a family favorite.
Why You'll Love This Recipe
Over 50g of protein per serving
Crispy air fryer chicken with less oil
Easy 30-minute meal
Perfect for meal prep and weight loss goals
Family-friendly and packed with flavor
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Ingredients
For the Chicken
1.5 lbs boneless, skinless chicken tenders
1 large egg, beaten
1 cup crushed cornflakes
¼ cup oat flour (or all-purpose flour)
1 tsp garlic powder
1 tsp onion powder
Salt and black pepper to taste
Cooking spray
High-Protein Bang Bang Sauce
½ cup non-fat Greek yogurt
2 tbsp light mayonnaise
2 tbsp Thai sweet chili sauce
1 tsp Sriracha (adjust to taste)
1 tbsp honey
Pinch of salt
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Instructions
Step 1: Prepare the Chicken
Pat the chicken dry and season with garlic powder, onion powder, salt, and black pepper.
Step 2: Bread the Chicken
Coat each chicken tender in oat flour, dip into the beaten egg, then press into crushed cornflakes until evenly coated.
Step 3: Air Fry
Arrange the chicken in a single layer in the air fryer basket. Lightly spray with cooking spray.
Air fry at 400°F (200°C) for 12–15 minutes, flipping halfway through, until golden brown and the internal temperature reaches 165°F (74°C).
Step 4: Make the Bang Bang Sauce
Whisk together Greek yogurt, light mayonnaise, sweet chili sauce, Sriracha, honey, and a pinch of salt until smooth.
Step 5: Serve
Brush the crispy chicken tenders with a little sweet chili sauce or drizzle with the Bang Bang sauce. Serve with extra dipping sauce and your favorite vegetables, salad, or rice.
Nutrition (Approximate Per Serving)
Calories: 350
Protein: 50g+
Carbohydrates: 26g
Fat: 8g
Nutrition values are estimates and may vary depending on ingredients used.
Tips for the Best Bang Bang Chicken
Crush the cornflakes finely for the crispiest coating.
Avoid overcrowding the air fryer basket.
Flip the chicken halfway through cooking for even crispiness.
Store leftovers in the refrigerator for up to 4 days.
Reheat in the air fryer for the best texture.
What to Serve With
Roasted vegetables
Sweet potato fries
Brown rice
Fresh salad
Steamed broccoli
Cauliflower rice
Frequently Asked Questions
Can I bake these instead of air frying?
Yes. Bake at 425°F (220°C) for 20–25 minutes, flipping halfway through.
Can I make this gluten-free?
Yes. Use certified gluten-free cornflakes and gluten-free oat flour.
Can I meal prep this recipe?
Absolutely! These chicken tenders stay fresh in the refrigerator for up to four days and reheat beautifully in the air fryer.
Final Thoughts
These High-Protein Bang Bang Chicken Tenders are everything you want in a healthy comfort food recipe—crispy, flavorful, and packed with protein. They're ideal for meal prep, weight loss, and muscle-building while satisfying your cravings without deep frying.