Marinate the Chicken (Optional but Recommended):
In a large bowl, mix Greek yogurt, olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper. Add chicken and toss to coat. Cover and refrigerate for at least 30 minutes (up to 4 hours).
Preheat the Oven/Air Fryer:
Oven: Preheat to 220°C (425°F). Line a baking tray with parchment or foil and place a wire rack on top.
Air Fryer: Preheat to 200°C (400°F) for 5 minutes
Prepare the Coating:
In a shallow bowl, combine panko, parmesan, oregano, garlic powder, paprika, and a pinch of salt and pepper.
Coat the Chicken:
Remove chicken from the marinade, allowing excess to drip off. Dredge each piece in the panko mixture, pressing gently to coat.
Cook the Tenders:
Oven: Arrange chicken on the wire rack. Spray lightly with olive oil. Bake for 18–20 minutes, flipping halfway through, until golden and cooked through.
Air Fryer: Place tenders in a single layer (cook in batches if needed). Air fry for 10–12 minutes, flipping at 6 minutes, until crispy and cooked through.
Serve:
Let rest for 2–3 minutes. Serve with tzatziki, lemon wedges, or inside a pita wrap.
Tips & Notes:
Use full-fat yogurt for richer flavor.
Don’t skip the wire rack if baking – it helps keep the tenders crispy.
You can freeze marinated chicken for quick meals later.
For extra crispiness, double coat the chicken (press into panko twice).
Nutrition (Per 1 Tender, approx., based on 8 tenders):
Calories: 160
Protein: 18g
Fat: 6g
Carbs: 8g
Fiber: 0.5g
Sugar: 1g
Sodium: 320mg
Enjoy!
