Air Fryer Protein Chicken Strips
Crispy, juicy chicken strips with an impressive protein count. A picky-eater-friendly snack with 30g protein per serving.
PROTEIN 30g
CALORIES 280
P:E RATIO 1.2
TIME 27m
YIELD 4
P:E 1.2
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1.5 lbs chicken breast, cut into strips 30G PROTEIN
1 cup panko breadcrumbs CARB BASE
1/2 cup grated Parmesan FLAVOR
1/2 cup flour FLAVOR
2 eggs, beaten 30G PROTEIN
1 tsp garlic powder FLAVOR
1/2 tsp paprika FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days. Freeze for up to 2 months.
- Batching: Parmesan in the breading adds protein AND flavor.
- Reheat: Air fryer at 350°F for 4 minutes or oven at 400°F for 8 minutes.
EXECUTION STEPS
01
THE MACRO PREP
Mix panko, Parmesan, garlic powder, and paprika.
02
THE MACRO PREP
Set up breading station: flour, eggs, panko mixture.
03
VEGGIE STEAM-SAUTÉ
Coat each strip: flour, egg, panko. Press firmly.
04
HIGH HEAT SEAR
Spray air fryer basket. Arrange strips in a single layer.
05
STEP 5
Air fry at 400°F for 10-12 minutes, flipping halfway, until golden and cooked through.
PRIMARY CATEGORY
EXPLORE MORE Air Fryer ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1.5 lbs chicken breast, cut into strips
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan
- 1/2 cup flour
- 2 eggs, beaten
- 1 tsp garlic powder
- 1/2 tsp paprika
- Cooking spray