Chicken Tenders with Garlic Sauce
Posted 27th January 2026
Crispy, oven-baked chicken tenders coated in crunchy cornflakes for that fast-food “fried” feel without the guilt. High-protein, low-cal, and served with a creamy garlic yogurt sauce for the perfect 200–300 cal snack.
Ingredients (serves 2)
Chicken tenders
- 300 g chicken breast, cut into strips
- 2 tsp Peri Peri seasoning
- 1 large egg, lightly beaten
- ¾ cup crushed cornflakes
- ¼ cup plain flour
- Cooking spray
Garlic yogurt sauce
- 3 tbsp Greek yoghurt
- 1 tsp lemon juice
- 1 tsp minced garlic
- ½ tsp Dijon mustard
- ¼ tsp paprika
- Pinch chilli powder
- 1 tsp finely grated parmesan
- Salt & black pepper, to taste
Method
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Prep the chicken: Preheat oven to 180°C and line a baking tray with baking paper. Slice chicken breast into even-sized tenders and season with peri peri seasoning.
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Crumb: Place flour in one bowl, beaten egg in another, and crushed cornflakes in a third. Coat each tender lightly in flour, dip into egg, then press into cornflakes to coat.
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Bake: Arrange chicken tenders in a single layer on the tray. Lightly spray with cooking spray. Bake for 25–30 minutes, turning halfway, until golden and cooked through.
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Make the sauce: Mix all garlic sauce ingredients in a small bowl until smooth.
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Serve: Serve chicken tenders hot with sauce on the side and a serve of Beautiful Energy and sparkling water.
Nutrition Information (per serve)
- Calories: 240 kcal
- Protein: 32 g
- Carbohydrates: 14 g
- Fat: 6 g
- Fibre: 2 g
Nutrition info does not include Beautiful Energy.
