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Crispy Chicken Fingers

Everyone I know has at least one guilty pleasure when it comes to fast food. And mine is, without doubt, chicken strips.

As a child, I ate them more often than I’d like to admit. But as I grew older and wiser I realized they weren’t the healthiest choice. Especially when dipped in sauces that are high in salt, sugar, and not much else. 

So I set out to find a version that would not only satisfy my cravings, but give me peace of mind — and these homemade Crispy Chicken Fingers do just that! They’re delicious and nutritious (bone-healthy, even)! Not to mention super easy to make. 

The chicken fingers themselves pack in bone-strengthening, muscle-supporting potassium and protein. And when dipped in the homemade tzatziki, you get an extra boost of calcium. See exactly how much below!

They’re guaranteed to be a crowd-pleaser, fun for both young and old, and perfect as both an appetizer and main dish. So what are you waiting for? Treat yourself (and your loved ones) to these bone-healthy Crispy Chicken Fingers today! And feel free to dunk them into a generous amount of dip, guilt-free 🙂

Crispy Chicken Fingers

Course Main Course
Cuisine American
Prep Time 25 minutes
Cook Time 20 minutes
Servings 6
Calories 255 kcal


  • 2 cups corn flakes cereal
  • 1/3 cup Parmesan cheese
  • 1 tbsp parsley, finely chopped (optional)
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 2 egg whites
  • 2 tbsp water
  • 2 lbs organic chicken breast, boneless and skinless
Nutrition Facts
Crispy Chicken Fingers
Amount Per Serving
Calories 255 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Cholesterol 99mg33%
Sodium 590mg26%
Potassium 654mg19%
Carbohydrates 13g4%
Fiber 1g4%
Sugar 1g1%
Protein 38g76%
Vitamin A 380IU8%
Vitamin C 5mg6%
Calcium 113mg11%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.


  1. Preheat the oven to 425 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper or aluminum foil.
  2. In a large resealable bag, combine the cereal, Parmesan, parsley (if using), paprika, and salt.
  3. Using a rolling pin, bottom of a pan, or your own creative method, crush into a coarse mixture.
  4. Whisk the egg whites and water in a shallow dish.
  5. Cut chicken into strips. Tip: Cut against the grain to increase tenderness.
  6. Dip your chicken in the egg whites, shaking off any excess. Coat in the cereal mixture by shaking in the bag, 1-2 tenders at a time.
  7. Arrange the tenders in a single layer on the baking sheet.
  8. Bake for 15-20 minutes until golden and crispy, flipping halfway. Serve with tzatziki dip!

Recipe Notes

This recipe can be frozen and baked at a later date. To freeze, arrange the coated chicken tenders on a baking sheet then put them in the freezer until hard, around 1-2 hours. Transfer to a resealable freezer bag. They’ll keep for up to one month!

Tzatziki Dip

Course Side Dish
Prep Time 10 minutes
Servings 6
Calories 48 kcal


  • 1/2 English cucumber, peeled and finely diced
  • 2 cups plain Greek yogurt, full fat
  • 4 cloves garlic, minced
  • 1/3 cup fresh or frozen dill, chopped
  • 1 1/2 tbsp lemon juice, freshly squeezed
  • 1/2 tsp salt, to taste
  • 1/8 tsp black pepper
Nutrition Facts
Tzatziki Dip
Amount Per Serving
Calories 48 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 220mg10%
Potassium 158mg5%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 3g3%
Protein 7g14%
Vitamin A 228IU5%
Vitamin C 5mg6%
Calcium 86mg9%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.


  1. Pat the diced cucumber with a paper towel to remove excess moisture.
  2. Combine cucumber with the rest of the ingredients. Mix well.
  3. Refrigerate for around 1 hour before serving to let the flavors meld. Refrigerate overnight for even better flavor!

Recipe Notes

Did you know that Greek yogurt packs in twice as much protein as regular yogurt? And by choosing full fat instead of low fat yogurt (or dairy products in general), you’ll boost your intake of bone-building vitamin K2.

Crispy Chicken Fingers Takeaways

Turning unhealthy foods into nutritious, bone-healthy recipes can be hard… but so very worth it!

I’m so glad I found this recipe and can’t wait for you to try it! Let me know how your Crispy Chicken Fingers turn out in the comments section below. And I’d love to hear how you’ve turned some of your “guilty pleasures” into guilt-free treats 🙂  

PS: Kids have a smashing time with step 3 of the Crispy Chicken Fingers recipe… include them in the prep, and they’ll love the recipe even more!

Author: Monica Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.


  1. Linda

    Hi, this recipe looks great, but I have 2 questions please. What is the serving size of each-especially the chicken fingers- 255 calories for how many? And I’m wondering, is there any healthy corn flake cereal, non GMO and organic?

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Linda, good question!

      This would be roughly 3-4 chicken fingers. And yes you can definitely find organic, non-GMO corn flake cereal! Barbara’s and Nature’s Path are examples of brands that carry this 🙂

      Let us know how your recipe turns out!

      -Megan @ AlgaeCal

  2. For the chicken tender recipe looks good can you please tell me what to use instead of the cheese I cannot have cheese mixed in with the chicken thank you
    For the chicken tender recipe looks good can you please tell me what to use instead of the cheese I cannot have cheese mixed in with the chicken thank you

    Thank you For the chicken tender recipe looks good can you please tell me what to use instead of the cheese I cannot have cheese mixed in with the chicken thank you

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Betty, good question!

      You can simply leave the cheese out or if you’d like perhaps you can try a vegan parmesan cheese instead! There are several recipes you can find online, such as " rel="nofollow ugc">this one.

      Let us know which you go with and how it turns out! 😊

      -Megan @ AlgaeCal

  3. Cath Domahidy
    Cath Domahidy

    This looks yummy. I’m going to try it. Love your recipes. Keep them coming.

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Thank you so much for your kind words, Cath! We hope you enjoy these delicious chicken fingers 🙂

      – Blaire @ AlgaeCal

  4. Tricia Owens
    Tricia Owens

    Made the crispy chicken fingers for dinner tonight. Wow! Delicious! Even my finicky husband LOVED them!
    Thanks so much for the recipe!

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      So glad you and your husband loved them, Tricia!! 😄

      – Blaire @ AlgaeCal

  5. Shelia Jetton
    Shelia Jetton

    The food looked appetizing and the taste was excellent. But….the chicken strips stuck to the aluminum foil. Maybe because I didnt turn them. How many strips do you have to eat to help your bones and what are good side dishes also?

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Shelia, glad you had a chance to try out our recipe!

      Thanks for the feedback…if you make this recipe again you may consider using parchment paper instead of aluminum foil to prevent sticking. The number of strips would depend on how big you made them, but our serving size was for 1/6th of the recipe…and this would provide you with plenty of protein, potassium, and a good amount of calcium! 😊

      Some good side dishes to try from our recipe page…
      ">Kale Chips
      Brussels Sprouts or Cauliflower
      Turmeric Ginger Carrot Soup

      Hope this helps Shelia! 💕

      -Megan @ AlgaeCal

  6. Joan

    Can you leave out the parmesan cheese

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Hi Joan,

      That’s a great question!

      Yes, you can leave out the parmesan cheese if you like. You could try using nutritional yeast for a dairy-free version instead 😊

      Let us know if you have any further questions!

      – Blaire @ AlgaeCal

  7. Jackie N.
    Jackie N.

    The chicken was delicious! I used organic ingredients and found that the thinner slices were crispier. The sauce was much too garlicky for our taste, even though I used less garlic and twice the cucumber. I’ll probably use only one clove next time. Thanks for the recipe!!!

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Hi Jackie,

      Thank you for your feedback! We’re so happy to hear that you enjoyed the chicken 🙂

      – Blaire @ AlgaeCal


    The Crispy Chicken Fingers are absolutely the very best. My husband and I fix this dish regularly.

    1. Megan AlgaeCal
      Megan AlgaeCal


      So glad to hear you and your husband enjoy these… we make them regularly as well! 😀

      -Megan @ AlgaeCal

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