High Protein Bang Bang Chicken

Crispy, Air-Fried & Macro-Friendly
🔥 ~350 Calories 💪 50g+ Protein ⏱️ 30 Mins Total

🍗 The Chicken & Crust

  • Chicken: 1.5 lbs Tenderloins
  • Coat: 1-2 cups Cornflakes (crushed)
  • Binder: 1-2 Eggs (beaten)
  • Base: ½ cup Flour
  • Spice Mix: Salt, Pepper, Garlic Powder, Onion Powder

🥣 The "Bang Bang" Sauce

  • ½ cup Non-fat Greek Yogurt
  • 2 tbsp Light Mayo
  • 2 tbsp Sweet Chili Sauce
  • 1 tsp Sriracha (to taste)
  • 1 tbsp Honey
  • Pinch of Salt

Phase 1: The Seasoning

Flavor is the priority here. Do not be shy with the spices.

  1. Lay out your chicken tenderloins on a board.
  2. Season heavily on all sides with salt, pepper, garlic powder, and onion powder.
"Imagine a world where seasoning didn't exist... season those bad boys heavily!"

Phase 2: The Assembly

Set up a standard 3-bowl dredging station.

  1. Bowl 1 (Flour): Lightly coat the tenderloin in flour. Shake off excess.
  2. Bowl 2 (Egg): Dip fully into the beaten egg wash.
  3. Bowl 3 (Cornflakes): Press firmly into the crushed cornflakes to ensure a thick, crunchy crust.

Phase 3: The Heat

The secret to "fried" texture without the oil bath.

  1. Preheat Air Fryer to 400°F (200°C).
  2. Place tenders in the basket in a single layer.
  3. Crucial Step: Spray the tops generously with light cooking oil spray (the "aftershave").
  4. Cook for 12–15 minutes until golden and crispy.

Phase 4: The Sauce

While the chicken cooks, build the high-protein creamy sauce.

  1. In a small bowl, combine Greek yogurt, light mayo, sweet chili sauce, sriracha, honey, and salt.
  2. Whisk until smooth.

Phase 5: The Finale

  1. Remove chicken from the air fryer (listen for the crunch!).
  2. Drizzle the sauce heavily over the hot tenders ("dress them") or serve on the side for dipping.
  3. Enjoy immediately.