# Crispy Chicken Tenders with Low Cal Garlic Parmesan Sauce

Crispy Chicken Tenders with Low Cal Garlic Parmesan Sauce that is super low calorie and high protein.

- Servings: 16 servings
- Cuisine: Italian
- Category: Soup
- Language: en

## Ingredients

- 1.5 lb Chicken Breast
- 40 g All Purpose Flour
- 10 g Corn Starch
- 60 g Panko
- 100 g Egg Whites
- 30 g Franks Red Hot Buffalo Sauce
- 2 tsp Garlic Powder
- 2 tsp Paprika
- 1 tsp Sea Salt
- 1 tsp Black Pepper
- 1 tsp Onion Powder
- 1 tsp Chili Powder
- 120 g Plain Non Fat Greek Yogurt
- 45 g Light Mayo
- 15 g Apple Cider Vinegar
- 2 g Zero Cal Sweetener
- 1 Fresno Chile Pepper
- 10 g Grated Parmesan
- 0.5 Lemon
- 2 Whole Bulbs Roasted Garlic
- 0.5 tsp Sea Salt
- 0.25 tsp Black Pepper
- 0.25 tsp Red Pepper Flakes
- 0.25 tsp Oregano
- 0.25 tsp Basil

## Instructions

1. Roast your garlic bulbs by spraying tops with non-stick cooking spray.
2. Add some sea salt to the garlic bulbs.
3. Add some black pepper to the garlic bulbs.
4. Wrap the garlic bulbs loosely in aluminum foil.
5. Bake the garlic bulbs on 400°F for 40-50 minutes.
6. Prepare the chicken tender coating stations: one for flour, one for buffalo egg whites, and one for panko.
7. Mix seasoning mix with 40g AP flour and 10g cornstarch for the flour station.
8. Mix 100g egg whites with 30g Frank's Red Hot Buffalo Sauce for the wet station.
9. Mix seasoning mix with 60g panko for the panko station.
10. Dip each chicken tender into the flour mixture using your left hand to keep it dry.
11. Dip the floured chicken tender into the wet mixture using your right hand to keep it wet.
12. Dip the wet chicken tender into the panko mixture, using your left hand to coat it, keeping it dry.
13. Repeat for all chicken tenders.
14. Place coated chicken tenders into the air fryer basket.
15. Spray both sides of the chicken tenders with non-stick cooking spray.
16. Air fry the chicken tenders on 400°F for 9 minutes.
17. Prepare the low cal garlic parmesan sauce by adding 120g plain non fat Greek yogurt to a bowl.
18. Add 45g light mayo to the bowl.
19. Add 15g apple cider vinegar to the bowl.
20. Add 2g zero cal sweetener to the bowl.
21. Add 1 Fresno chile pepper to the bowl.
22. Add 10g grated Parmesan to the bowl.
23. Squeeze juice from half a lemon into the bowl.
24. Add two whole bulbs of roasted garlic to the bowl.
25. Add 1/2 tsp sea salt, 1/4 tsp black pepper, 1/4 tsp red pepper flakes, 1/4 tsp oregano, and 1/4 tsp basil to the bowl.
26. Mix all ingredients in the bowl until smooth.
27. Serve the sauce with the crispy chicken tenders.

## Equipment

- aluminum foil
- baking sheet
- air fryer
- bowl

## Tips

- Use left-hand dry, right-hand wet technique to avoid clumpy hands when coating chicken.
- You can blend the sauce if you prefer it super smooth.
- Spray both sides of the chicken tenders with non-stick cooking spray before air frying for extra crispiness

## Source

- Original video: https://vm.tiktok.com/ZNdy5Kq8e/
- Recipe page: https://www.cliprecipe.com/recipe/2b9a73c7-4307-4476-bbd8-868e0353be60
- Extracted: 2025-06-26

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt