Protein-Packed Baked Chicken Fingers for Muscle Growth

Make these baked chicken fingers for an easy, satisfying weeknight dinner that everyone will enjoy. Serve them with the creamy dip or add them to a salad for a heartier meal.

A Note from Teri on High Protein Oven Baked Chicken Fingers

I’ve been making homemade chicken fingers for years, and this version is one of my favorites. It’s designed to pack a high protein punch without tasting like a health-food experiment. Using chicken tenderloins as the base gives a substantial protein boost, and I add extra protein in the breading by using protein-packed chips for texture and flavor. The cottage cheese–based dip adds creaminess and an additional protein hit, so a serving of this recipe delivers a satisfying amount of protein along with great flavor.

These chicken fingers feel indulgent — crispy and flavorful — while still supporting a high-protein meal plan. Once you try them, they’re likely to become a regular in your dinner rotation.

Ingredients and Variations

• Cottage cheese
• Chopped chives, parsley, and basil
• Fresh lemon juice and lemon zest
• Shallots and garlic
• Apple cider vinegar
• Anchovies (optional, for depth of flavor)
• Hot sauce
• Celtic sea salt (or your preferred salt)
• Chicken tenderloins
• Poultry seasoning
• Gluten-free flour (or regular flour if not avoiding gluten)
• Large eggs
• Protein chips (crushed) or seasoned crackers for the coating
• Olive oil spray

You can cut chicken tenderloins from chicken breasts if needed. Swap gluten-free flour for regular flour when gluten is not a concern. Choose different chip flavors to change the breading profile and increase the protein content.

How to Make Baked Chicken Fingers

Step One: Make the Dip

In a blender or wide-mouth jar, combine 1 cup cottage cheese, 3 tablespoons chopped chives, 2 tablespoons fresh lemon juice, 2 tablespoons minced shallot, 1 tablespoon each chopped parsley and basil, 1 tablespoon apple cider vinegar, 2 pressed garlic cloves, 3 anchovies, 1–2 teaspoons hot sauce, ½ teaspoon lemon zest, and about ¾ teaspoon salt. Blend until smooth. For a thicker dip add 2 tablespoons water; for a pourable dressing add ¼ cup water. Cover and refrigerate to let the flavors meld and the texture thicken.

Step Two: Prepare the Chicken

Preheat the oven to 375°F (190°C). Pat 1 pound of chicken tenderloins dry and season lightly with ¾ teaspoon salt and 1½ teaspoons poultry seasoning. Set up three shallow bowls: one with 1/3 cup flour, one with 3 beaten large eggs plus a splash of water, and one with 6 ounces crushed protein chips mixed with the remaining ½ teaspoon salt.

Working one at a time, dredge each tenderloin in flour, dip into the beaten egg, then press into the crushed chips until coated. Use one hand for dry handling (flour and final placement) and the other for wet handling (eggs) to keep the coatings crisp and manageable. Place coated tenders on a cutting board or plate while you finish breading the rest.

Step Three: Bake the Chicken

Lightly spray a baking sheet with olive oil spray and arrange the breaded tenders so they are close but not touching. Bake for about 20 minutes, or until golden and cooked through (internal temperature should reach 165°F/74°C). At about 13 minutes, lightly spray the tops with olive oil spray, flip the tenders, and—if available—use the convection setting for extra crispness. Remove from the oven and let rest briefly before serving.

Optional: Serve on a Salad

For a composed salad, arrange arugula, chopped baby romaine, and thinly shaved fennel on a platter or in a large bowl. Season lightly with salt. Nestle the warm chicken fingers among the greens and add sliced or quartered avocado. Squeeze fresh lemon over the salad, drizzle a little marinated red onion oil, and scatter marinated red onions on top. Finish with the cottage cheese dip or dressing and serve immediately.

Try These Other Chicken Recipes

• The Best Chicken Finger Recipe and How I Love to Serve It!
• Nashville Hot Chicken Sandwich
• Deliciously Creamy Salad with Buffalo Chicken
• Roasted Chicken Coleslaw Sandwich

High Protein Baked Chicken Fingers — Recipe Summary

• Prep time: 20 minutes
• Cook time: 20 minutes
• Total time: 40 minutes
• Yield: 4 servings
• Category: Dinner
• Method: Oven
• Cuisine: American
• Diet: Gluten Free (if using gluten-free flour)

Description

These high-protein baked chicken fingers are crispy, flavorful, and easy to prepare. The cottage cheese dip keeps the meal creamy while adding extra protein, making this a filling option for weeknights and meal prep.

Ingredients

For the dip/dressing:

• 1 cup cottage cheese
• 3 tablespoons chopped chives
• 2 tablespoons fresh lemon juice
• 2 tablespoons minced shallots
• 1 tablespoon finely chopped parsley
• 1 tablespoon finely chopped basil
• 1 tablespoon apple cider vinegar
• 2 garlic cloves, pressed or grated
• 3 anchovies (optional)
• 1–2 teaspoons hot sauce
• ½ teaspoon grated lemon zest
• ¾ teaspoon Celtic sea salt (or preferred salt)

For the chicken fingers:

• 1 pound chicken tenderloins
• 1¼ teaspoons salt, divided
• 1½ teaspoons poultry seasoning
• 1/3 cup gluten-free flour (or regular flour)
• 3 large eggs
• 6 ounces protein chips (crushed)
• Olive oil spray

For the salad (optional):

• 5 oz arugula
• 5 oz baby romaine, chopped
• 1 fennel bulb, thinly shaved
• Celtic sea salt or preferred salt
• 2 avocados, sliced
• Lemon wedges
• Marinated red onions and a little of the marinating oil

Instructions

1. Preheat the oven to 375°F (190°C).
2. Make the dip/dressing: Blend the dip ingredients until smooth, adding 2 tablespoons water for a dip or ¼ cup for a dressing. Chill to thicken.
3. Season the chicken with ¾ teaspoon salt and poultry seasoning. Prepare three bowls: flour, beaten eggs with a splash of water, and crushed chips mixed with the remaining ½ teaspoon salt.
4. Dredge each tender in flour, then egg, then press into the crushed chips. Place coated tenders on a plate.
5. Lightly spray a baking sheet with olive oil and arrange tenders so they are close but not touching. Bake 20 minutes or until golden and cooked through. At 13 minutes, spray tops lightly and flip. Use convection if available for extra crispness.
6. Serve warm with the dip. Optionally, arrange over salad greens with avocado, lemon, and marinated red onions, and drizzle with the dressing.

Nutrition (per serving)

• Serving Size: 3–4 chicken fingers
• Calories: 392
• Sugar: 2.2 g
• Sodium: 1126 mg
• Fat: 8.9 g
• Carbohydrates: 14.4 g
• Protein: 63 g
• Cholesterol: 216 mg

If you make these high-protein baked chicken fingers, enjoy them hot and crisp and feel free to adjust seasonings or the chip flavor to suit your taste.