High Protein Chicken Tenders Meal Prep
Are you looking for a simple yet nutritious recipe that fits seamlessly into your busy lifestyle? These high protein chicken tenders are not just delicious, but they also make for an excellent meal prep option. Packed with flavor and nutrients, they are ideal for anyone striving to maintain a healthy diet without sacrificing taste. In this article, we’ll guide you through creating these easy chicken tenders that you can enjoy throughout the week.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- 1/2 cup grated Parmesan cheese
- 2 large eggs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Olive oil spray
- Your choice of veggies (broccoli, carrots, bell peppers) for meal prep
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a shallow bowl, whisk together the eggs. In another bowl, combine the breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper.
- Cut the chicken breasts into strips. Dip each strip into the egg mixture, then coat it with the breadcrumb mixture, pressing gently to adhere.
- Place the coated chicken tenders on the prepared baking sheet and spray lightly with olive oil.
- Bake for 15-20 minutes or until the chicken is cooked through and the coating is golden brown, flipping halfway through for even cooking.
- While the chicken is baking, steam or roast your choice of veggies until tender.
- Let the chicken tenders cool slightly before transferring them to meal prep containers, along with the veggies.
- Store in the refrigerator for up to 5 days, reheating as needed throughout the week.
Why Meal Prep?
Meal prepping not only saves time during your busy week but also helps you make healthier choices. By preparing these high protein chicken tenders in advance, you ensure that you have a nutritious meal ready to go. This strategy can reduce the temptation to reach for unhealthy options when hunger strikes.
Customization Options
One of the best things about these chicken tenders is their versatility. You can easily customize the flavors by changing the spices or adding your favorite herbs. Consider trying different coatings like crushed cornflakes for extra crunch or using a spicy seasoning mix for a kick.
Adding various veggies not only enhances the meal’s nutritional value but also keeps your palate excited. Try a mix of roasted sweet potatoes, sautéed spinach, or even a fresh salad on the side.
Storage Tips
To keep your meal prep fresh, store the chicken tenders and veggies in airtight containers in the refrigerator. For longer storage, consider freezing the cooked tenders. Just ensure they are cooled completely before placing them in freezer-safe bags. When you’re ready to eat, simply reheat in the oven or microwave.
Frequently Asked Questions
Can I use frozen chicken breasts?
Yes, you can use frozen chicken breasts. Just ensure they are fully thawed before proceeding with the recipe to ensure even cooking.
How long can I store these chicken tenders?
You can store the chicken tenders in the refrigerator for up to 5 days. For longer storage, freeze them for up to 3 months.
Can I bake the chicken tenders instead of frying them?
Absolutely! Baking is a healthier alternative, and this recipe is designed for the oven to keep the tenders crispy without excessive oil.
What can I serve with these chicken tenders?
These chicken tenders pair well with a variety of sides such as steamed vegetables, quinoa, brown rice, or even a fresh salad for a complete meal.
Final Thoughts
These high protein chicken tenders are a perfect solution for anyone looking to eat healthier without sacrificing flavor or convenience. With just a few ingredients and simple steps, you can prepare a meal that not only tastes great but also fuels your body with the nutrients it needs. So grab your ingredients and start meal prepping today; your future self will thank you for it!
