Simple High Protein Pancake Batter Chicken Tenders


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Simple High Protein Pancake Batter Chicken Tenders

This easy tender recipe comes out crispy, is packed with protein, and made with 6 simple ingredients or less.


1 Pound Chicken Tenderloins

2/3 Cup Pancake Mix

1/4 Cup Bread Crumbs - or Crackers/Chips (Anything with a crunch!)

4 Tablespoons Parmesan Cheese

1 Teaspoon Cajun Seasoning

2 Large Whole Eggs


Start this recipe by taking out a bowl for your dry ingredients and a bowl for your wet ingredients (just your eggs!) that’s also **big enough** to fit your chicken into.

In the bowl for your dry ingredients add 80 grams of a pancake mix, 30 grams of bread crumbs, 20 grams of grated parmesan cheese, and some seasoning. I went with a teaspoon of a **cajun seasoning** for this recipe which was 4 grams.

**Mix all of those** dry ingredients together until everything is incorporated.

In your bowl for your wet ingredients add and mix together 2 large whole eggs.

**Pancake Batter Breading**

Take out 1 pound of chicken tenderloins or chopped up chicken breast and add them into your egg mix.

Remove each piece of chicken from your egg mix and roll it around in your dry mix until fully coated. Let the excess egg mix **drip off** before rolling it.

**Don’t forget** to coat your air fryer basket with some non-stick cooking spray before putting your chicken onto it.

Coat the top of your chicken tenders with some non-stick cooking spray and put them into your air fryer on **400F/204F for around 12-14 minutes**.

Cook your chicken until it reaches **165F/73C**.

*No air fryer?* You can bake them in the oven on a baking sheet at **450F/232C for 12-14 minutes**. Make sure to flip them halfway through!

Nutritional Profile for entire recipe:

Each serving (1 Plate) would be 1/4 of the recipe.

Calories: 866

Fat: 22g

Saturated Fat: 7g

Sodium: 1689mg

Carbs: 51g

Fiber: 2g

Sugar: 4g

Protein: 116g

Nutritional Profile Per Serving:

Calories: 216
Carbs: 12.7g
Protein: 29g
Fat: 5.5g
Saturated Fat: 1.7g
Sodium: 422mg
Fiber: 0.5g
Sugar: 1g


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