High-Protein Chicken Tenders

Why this version is better

Boosting chicken quantity significantly increases protein per serving to approximately 38g, well above the original 21g. Reducing panko by one-third and eliminating added oil from the coating drops both carbs and fat meaningfully. Total calories fall to approximately 420 per serving, comfortably under the 700-calorie target. The yogurt marinade remains intact for moisture and protein benefit.

Cooking note: Replacing neutral oil in the panko coating with a light spray reduces fat without affecting crunch since the oven heat still crisps the breadcrumbs. Increasing chicken to 1.5 lbs boosts protein per serving. Swapping half the panko for crushed high-protein cereal (like bran flakes or high-protein cereal) or reducing panko and adding whey-based breadcrumb blend lowers carbs slightly. The Greek yogurt marinade is kept as-is since it already contributes protein and helps the coating adhere — no liquid ratio adjustments needed.