Crispy, juicy fried-chicken-style pieces without deep frying or high-carb flour. This version uses a protein-rich coating to keep carbs low while maintaining crunch.
Prep Time: 20 minutes
Marinating Time: 1–4 hours (optional)
Cook Time: 35–45 minutes
Total Time: About 1 hour
Servings: 6
Ingredients
Chicken
- 2½ lb (1.1 kg) chicken thighs or chicken breast tenders
- 1 cup (240 g) plain Greek yogurt
- 1 large egg
- 1 tbsp hot sauce (optional)
- 1 tsp salt
- 1 tsp garlic powder
- 1 tsp onion powder
High-Protein Crispy Coating
- 1 cup (100 g) unflavored whey protein isolate
- ½ cup (50 g) almond flour
- ½ cup (50 g) crushed pork rinds (optional, for extra crunch)
- ½ cup (50 g) grated Parmesan cheese
- 1 tsp paprika
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp black pepper
- ½ tsp salt
For Baking
- 2 tbsp avocado oil or olive oil spray
Instructions
- Preheat oven to 425°F (220°C). Place a wire rack over a baking sheet and lightly grease it.
- In a bowl, mix:
- Greek yogurt
- Egg
- Hot sauce
- Salt
- Garlic powder
- Onion powder
- Coat the chicken in the yogurt mixture. Cover and refrigerate for 1–4 hours for maximum tenderness.
- In another bowl, combine:
- Whey protein isolate
- Almond flour
- Parmesan
- Pork rinds (if using)
- Seasonings
- Remove chicken from marinade and press firmly into the coating mixture.
- Place coated chicken pieces on the prepared rack.
- Spray lightly with oil.
- Bake for:
- 35–45 minutes for bone-in pieces
- 20–25 minutes for tenders
- For extra crispiness, broil for 1–2 minutes at the end.
Approximate Nutrition (Per Serving)
(Using chicken breast tenders)
- Calories: 360
- Protein: 55 g
- Total Carbs: 4 g
- Fiber: 1 g
- Net Carbs: 3 g
- Fat: 13 g
