PEACH HEAT CHICKEN TENDERS

Prep

15 Mins

Cook

20 Mins

Serves

4 (3 Per)

Macros per serving

Calories

286

Protein

33g

Carbs

25g

Fat

Ingredients

cornflakes, garlic powder, smoked paprika, cayenne,
salt, and black pepper. chicken tenders in egg, then coat evenly in the flour/cornflake mixture. parchment-lined baking sheet and bake for 18–20 minutes, flipping halfway. halfway, until golden and cooked through. preserves, hot sauce, vinegar, honey (if using), and red pepper flakes. Simmer for 3–5 minutes until slightly thickened. glaze. ranch seasoning, and water/milk until smooth. dipping.
For the Chicken Tenders:
1½ lbs (680g) chicken tenderloins
60g (½ cup) Fit Flour (or all-purpose)
40g (1⅓ cups) crushed cornflakes (or panko)
1 tsp garlic powder
1 tsp smoked paprika
½ tsp cayenne pepper (adjust to heat preference)
½ tsp salt
½ tsp black pepper
2 large eggs (100g) or 120g liquid egg whites
For the Peach Heat Glaze:
150g (½ cup) no-sugar-added peach preserves or peach purée
2 tbsp hot sauce (Frank’s, Valentina, or preferred)
1 tsp apple cider vinegar or rice vinegar
1 tbsp honey (optional, for added sweetness) Pinch of red pepper flakes
For the High-Protein Ranch:
120g (½ cup) nonfat Greek yogurt
120g (½ cup) low-fat cottage cheese, blended smooth
1 packet ranch seasoning (or 2 tsp ranch seasoning blend)
2 tbsp water or milk (to thin)

Instructions

9 steps

1Prep the Coating: In a shallow dish, mix flour, crushed cornflakes, garlic powder, smoked paprika, cayenne, salt, and black pepper.
2Coat the Chicken: Whisk eggs in a separate bowl. Dip chicken tenders in egg, then coat evenly in the flour/cornflake mixture.
3Bake or Air Fry:
4Oven: Preheat oven to 425°F. Place tenders on a parchment-lined baking sheet and bake for 18–20 minutes, flipping halfway.
5Air Fryer: Cook at 400°F for 12–14 minutes, flipping halfway, until golden and cooked through.
6Make the Glaze: In a small saucepan, combine peach preserves, hot sauce, vinegar, honey (if using), and red pepper flakes. Simmer for 3–5 minutes until slightly thickened.
7Toss & Serve: Coat hot chicken tenders in peach glaze.
8Prepare Ranch: Blend Greek yogurt, cottage cheese, ranch seasoning, and water/milk until smooth.
9Enjoy: Serve tenders with high-protein ranch for dipping. For the Chicken Tenders: 1½ lbs (680g) chicken tenderloins 60g (½ cup) Fit Flour (or all-purpose) 40g (1⅓ cups) crushed cornflakes (or panko) 1 tsp garlic powder 1 tsp smoked paprika ½ tsp cayenne pepper (adjust to heat preference) ½ tsp salt ½ tsp black pepper 2 large eggs (100g) or 120g liquid egg whites For the Peach Heat Glaze: 150g (½ cup) no-sugar-added peach preserves or peach purée 2 tbsp hot sauce (Frank’s, Valentina, or preferred) 1 tsp apple cider vinegar or rice vinegar 1 tbsp honey (optional, for added sweetness) Pinch of red pepper flakes For the High-Protein Ranch: 120g (½ cup) nonfat Greek yogurt 120g (½ cup) low-fat cottage cheese, blended smooth 1 packet ranch seasoning (or 2 tsp ranch seasoning blend) 2 tbsp water or milk (to thin)