Panko-Crusted Chicken Strips with Yogurt Sauce
4 servings · 20 min prep · 20 min cook
Macros per serving
↓ 43% fewer calories · 380 kcal saved
Smart swaps
- Deep-fried in 3 cups vegetable oil→Oven-baked on a wire rack
Eliminates roughly 20 g of absorbed oil per serving while the wire rack promotes airflow for even browning.
- White flour breading→Almond flour + whole wheat panko
Lowers net carbs by 15 g per serving and adds 2 g of fiber plus healthy fats from the almond flour.
- Mayo-based dipping sauce→Greek yogurt-Dijon dipping sauce
Replaces 12 g of fat with 5 g of protein per serving, and the mustard adds flavor with zero calories.
- White toast and crinkle-cut fries→Served without bread and fries
Removing the 4 slices of white bread and fried potatoes cuts over 40 g of refined carbs and 15 g of fat.
- Whole eggs in batter→Egg whites only
Saves 5 g of fat per serving while providing the same adhesive quality for the breadcrumb coating.
Original
- 1.5 lbs chicken breast tenderloins
- 2 large eggs
- 1 cup all-purpose flour
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp garlic powder
- 3 cups vegetable oil for frying
- 4 slices white bread slices
- 2 cups crinkle-cut fries (frozen)
- 1/3 cup mayonnaise for dipping sauce
- 2 tbsp ketchup
- 1 tsp Worcestershire sauce
Healthy version
- •1.5 lbs chicken breast tenderloins
- •3 large egg whites
- •1 cup whole wheat panko breadcrumbs
- •1/4 cup almond flour
- •1 tsp garlic powder
- •1/2 tsp onion powder
- •1 tsp smoked paprika
- •1/2 tsp salt
- •1/4 tsp black pepper
- •1 spray cooking spray
- •1/3 cup plain nonfat Greek yogurt
- •1 tsp Dijon mustard
- •1 tsp lemon juice
- •1 tbsp fresh dill
Method
- 1
Preheat oven to 425 F (220 C). Place a wire rack on a baking sheet lined with foil and spray the rack with cooking spray.
- 2
Cut chicken tenderloins into strips roughly 1 inch wide and 4 inches long. Pat dry with paper towels.
- 3
Set up a dredging station: almond flour mixed with garlic powder, onion powder, paprika, salt, and pepper in one dish; whisked egg whites in a second dish; whole wheat panko in a third dish.
- 4
Coat each chicken strip: press into seasoned almond flour, dip in egg whites, then roll in panko, pressing firmly so crumbs stick.
- 5
Arrange coated strips on the wire rack in a single layer without touching. Lightly spray the tops with cooking spray.
- 6
Bake for 10 minutes, flip each strip carefully, spray again, and bake for another 8-10 minutes until deep golden brown and internal temperature reaches 165 F.
10 minutes8–10 minutes - 7
While strips bake, prepare the yogurt dipping sauce: stir together Greek yogurt, Dijon mustard, lemon juice, and chopped fresh dill.
- 8
Let chicken strips rest on the rack for 2 minutes to stay crispy. Serve with the yogurt dipping sauce on the side.
2 minutes