If you’re craving ultra-crispy chicken tenders without deep frying, this recipe is it. The cornflake coating gives you that perfect crunch, the chicken stays juicy, and the Sweet & Spicy Chili Crunch Dip pulls everything together with creamy, sweet heat.

I tested both the air fryer and the oven for this recipe, and the results were clear:
The air fryer is unmatched for crispiness.

The oven still works, but the coating doesn’t crisp quite the same — so if you have an air fryer, use it!

This is an easy weeknight dinner, a fun meal-prep protein, and a total crowd-pleaser.

🍗 Cornflake Chicken Tenders

Ingredients

• 3 cups cornflakes, crushed

• 4 chicken breasts, cut into strips

• ¼ cup 0% Greek yogurt

• 1 tsp onion powder

• 1 tsp paprika

• ¼ tsp garlic powder

• 1 tsp salt

• ⅛ tsp black pepper

Instructions

1. Mix the Greek yogurt with onion powder, paprika, garlic powder, salt, and pepper.

2. Add chicken strips and coat well. Let it marinate while you crush the cornflakes.
   *it's better if you let it marinate overnight but it's not required.

3. Press each chicken strip into the crushed cornflakes until fully coated.

4. Air Fryer:

   • Place in a single layer

   • Cook at 400°F for 12 minutes, flipping halfway

   • Remove when golden and crispy

5. Oven Option:

   • Bake at 450°F for 25 minutes, flipping halfway

   • Still good, but not as crunchy. Air fryer wins.

🔥 Sweet & Spicy Chili Crunch Dip

Ingredients

• 3 tbsp light cream cheese

• 3 tbsp 0% Greek yogurt

• 1 tbsp sweet & spicy chili crunch

• 1 tbsp honey

• ¼ tsp salt

Instructions

1. Stir cream cheese until smooth.

2. Add Greek yogurt and mix until creamy.

3. Add chili crunch, honey, and salt.

4. Mix, taste, adjust heat or sweetness if needed.

🍽 Serving Ideas

• Dip the tenders straight in

• Drizzle the sauce over the top

• Serve with roasted veggies or a simple salad

• Make it a meal-prep protein for the week

📊 Macros

**Cornflake Chicken Tenders (per serving)

Assuming 4 chicken breasts = 12 strips
Recipe makes ~4 servings**

Per serving:

• Calories: ~305

• Protein: ~33g

• Carbs: ~23g

• Fat: ~7g

(Note: exact macros vary based on brand of cornflakes + chicken size.)

**Sweet & Spicy Chili Crunch Dip

Recipe makes ~4 servings (2 tablespoons each)**

Per 2-tbsp serving:

• Calories: ~60

• Protein: 2.5g

• Carbs: 8g

• Fat: 2g

❤️ Why This Recipe Works

• High protein

• Crispy without frying

• Family-friendly

• Minimal ingredients

• A dip you’ll want to put on everything

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If you make this, tag me — I love seeing your creations. And if you want more easy, high-protein meals like this, you can grab my digital recipe guides and grocery lists right here.

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