Crispy Greek Chicken Tenders

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Recipe: Crispy Greek Chicken Tenders

These tenders are marinated in a tangy yogurt base which acts as a tenderizer, ensuring the meat never gets dry, even in a high-heat air fryer or oven.

  • Prep time: 15 minutes (plus 30 mins marinating)

  • Cook time: 12–15 minutes

  • Servings: 4

Ingredients

Category Item Amount
The Chicken Chicken Tenders (or breast sliced into strips) 1.5 lbs
The Marinade Plain Greek Yogurt 1/2 cup
Lemon Juice & Zest 1 lemon
Garlic (minced) 3 cloves
Dried Oregano 1 tsp
The Coating Panko Breadcrumbs 1 cup
Grated Parmesan Cheese 1/4 cup
Smoked Paprika 1/2 tsp
Salt & Black Pepper To taste
Olive Oil Spray For coating

Instructions

  1. Marinate: In a large bowl, whisk together the yogurt, lemon juice, zest, garlic, and oregano. Add the chicken tenders, tossing to coat thoroughly. Let them sit for at least 30 minutes (or up to 4 hours in the fridge).

  2. Prep the Coating: In a shallow dish, combine the panko, parmesan, paprika, salt, and pepper.

  3. Bread the Chicken: One by one, remove a tender from the yogurt (let excess drip off) and press it firmly into the panko mixture. Ensure all sides are well-covered.

  4. Cook (Air Fryer): Preheat to 400°F. Arrange tenders in a single layer. Spray generously with olive oil. Cook for 5–6 minutes per side until golden and the internal temp reaches 165°F.

  5. Cook (Oven): Bake at 425°F on a wire rack set over a baking sheet for 15–18 minutes, flipping halfway through.

Notes & Tips

  • The Yogurt Secret: The lactic acid in Greek yogurt breaks down protein fibers more gently than vinegar-based marinades, resulting in a superior texture.

  • Extra Crunch: For a deeper golden color, “toast” your panko in a dry pan for 2 minutes before breading the chicken.

  • The Dip: Serve these with a side of Tzatziki (cucumber yogurt dip) or a squeeze of fresh lemon to brighten the flavors.

Nutritional Info (Per Serving)

  • Calories: 310 kcal

  • Protein: 38g

  • Total Fat: 9g

  • Carbohydrates: 18g

  • Sodium: 420mg

The Benefit

This recipe is a high-protein, lower-fat alternative to traditional deep-fried tenders. By using Greek yogurt instead of eggs for the binder, you add a boost of probiotics and calcium while keeping the calorie count lean.

Q&A

Q: Can I make these gluten-free?

A: Absolutely. Just swap the panko for gluten-free breadcrumbs or crushed pork rinds for a keto-friendly version.

Q: Why isn’t my breading staying crispy?

A: This usually happens if the chicken is overcrowded in the pan (which creates steam) or if you didn’t use enough oil spray. Give them space to breathe!

Q: Can I freeze these?

A: Yes! Bread them, freeze them raw on a tray, then transfer to a bag. Cook from frozen, adding about 5 minutes to the total cook time.

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