Go Back

Healthy Garlic Parmesan Chicken Tenders

Crispy Healthy Garlic Parmesan Chicken Tenders that are low calorie, high protein, and irresistibly an easy, better-than-takeout recipe perfect for meal prep and guilt-free comfort food.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 21 minutes
Servings: 8 Tenders
Course: Main Course
Cuisine: American
Calories: 222
Ingredients Method Notes

Ingredients
  

  • 700 g boneless skinless chicken breast, sliced into 8 strips
  • 1 tsp salt
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 200 g all-purpose flour
  • 120 g potato starch
  • 1 cup sparkling water
  • 40 g light butter
  • 4 garlic cloves, minced
  • Chopped fresh parsley
  • Squeeze of lemon juice
  • 25 g freshly grated parmesan

Method
 

  1. Season chicken with salt and spices.
  2. Mix flour and potato starch; season.
  3. Combine some flour with sparkling water to make batter; add a few spoonfuls back into flour to create crumbs.
  4. Coat chicken in dry flour, wet batter, then crumbly flour.
  5. Spray with oil and air fry at 200°C (400°F) for 12–15 minutes or bake at 220°C (425°F) for 18–22 minutes until golden and crisp.
  6. Melt butter with garlic, parsley, and lemon for 2 minutes.
  7. Brush over cooked tenders and top with parmesan.

Notes

  • Spray any white flour spots before cooking continues.
  • Do not substitute pre-shredded parmesan.
  • Almond flour can be used for lower carbs but texture changes.

Nutrition (Per Tender)

Calories: 222
Carbs: 9g
Fiber: 0g
Net Carbs: 9g
Protein: 31g
Fat: 6g
Crispy, flavorful, high-protein, and far lighter than traditional fried versions—these Healthy Garlic Parmesan Chicken Tenders prove you can have crunch without compromise.
31G Protein 222Cal