YT Recipe

My Favorite Protein While Losing Fat (7 Flavors)

My Favorite Protein While Losing Fat (7 Flavors) is a easy American recipe that serves 4. 180 calories per serving. Recipe by Flexible Dieting Lifestyle on YouTube.

Prep: 15 min | Cook: 9 min | Total: 34 min

Cost: $7.17 total, $1.79 per serving

Ingredients

  • 24 oz Chicken Tenderloins (trimmed, tendons left on (will be removed later))
  • 2 Tbsp Blacken Seasoning (store‑bought (e.g., HT Blackened Seasoning) or homemade blend of paprika, cayenne, garlic powder, onion powder, thyme, oregano, salt, and pepper)
  • 1 spray Avocado Oil Spray (for coating the tenders before air frying)
  • 1/4 cup Raisins (unsweetened if possible)
  • 2 Tbsp Cane Sugar (light brown or raw cane sugar)
  • 1 tsp Apple Cider Vinegar (adds brightness)
  • 1/2 tsp Dijon Mustard (optional for tang)
  • 2 Tbsp Water (helps blend the sauce)
  • 1 pinch Sea Salt (to taste in sauce)
  • 1 pinch Black Pepper (to taste in sauce)

Instructions

  1. Prepare the Raisin Cane Sauce

    Add raisins, cane sugar, apple cider vinegar, Dijon mustard, water, sea salt, and black pepper to the blender. Blend on high until completely smooth.

    Time: PT3M

  2. Store the Sauce

    Transfer the sauce to a deli container, seal, and refrigerate. It will improve in flavor after 30 minutes, but can be used immediately.

    Time: PT2M

  3. Pat Chicken Dry

    Place the chicken tenderloins on paper towels and pat both sides dry. This helps the seasoning adhere.

    Time: PT2M

  4. Remove the Tendon (Optional)

    Insert a fork through the tendon and gently pull it out. This reduces chewiness without changing the shape of the tender.

    Time: PT3M

  5. Season the Chicken

    Sprinkle blacken seasoning evenly over both sides of each tender. Press the seasoning into the meat with your hands so it sticks.

    Time: PT3M

  6. Pre‑heat the Air Fryer

    Set the air fryer to 400°F (200°C) and let it pre‑heat for 2 minutes.

    Time: PT2M

    Temperature: 400°F

  7. Oil the Tenders

    Place the seasoned tenders on a plate and lightly spray each side with avocado oil spray.

    Time: PT1M

  8. Air Fry the Chicken

    Arrange the tenders in a single layer inside the air fryer basket (no overlapping). Air fry for 9 minutes total, shaking the basket or flipping halfway through (at 5 minutes).

    Time: PT9M

    Temperature: 400°F

  9. Rest the Chicken

    Remove the tenders and let them rest on a wire rack for 10 minutes. This locks in juices.

    Time: PT10M

  10. Serve

    Plate the rested blackened chicken tenders and serve with the chilled raisin cane sauce for dipping.

    Time: PT0M

Nutrition Facts

Calories
180
Protein
40 g
Carbohydrates
12 g
Fat
4 g
Fiber
2 g

Dietary info: High protein, Low calorie, Gluten‑free (no flour used), Keto‑friendly (if sauce sugar is limited)

Allergens: None

Last updated: March 15, 2026

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My Favorite Protein While Losing Fat (7 Flavors)

Recipe by Flexible Dieting Lifestyle

Crispy air‑fried chicken tenders seasoned with a smoky blacken blend, paired with a sweet‑peppery raisin cane dipping sauce. Each tender is only about 45 calories and provides 10 g of protein, making it perfect for a high‑protein, low‑calorie meal.

EasyAmericanServes 4

Shop all ingredients on Amazon in one click • Printable PDF with shopping checklist

Source Video
24m
Prep
11m
Cook
10m
Cleanup
45m
Total

Cost Breakdown

$7.17
Total cost
$1.79
Per serving

Critical Success Points

  • • Pat the chicken completely dry before seasoning.
  • • Press the blacken seasoning into the meat so it adheres.
  • • Do not overcrowd the air fryer basket; give each tender space.
  • • Flip the tenders halfway through the air‑fry cycle for even browning.

Safety Warnings

  • • Handle the hot air fryer basket with oven mitts to avoid burns.
  • • When removing the tendon with a fork, keep fingers clear of the sharp tip.

Frequently Asked Questions

Everything you need to know about this recipe

Q

What is the cultural significance and history of blackened chicken tenders in American low‑calorie cuisine?

A

Blackened seasoning originated in Cajun cooking and became popular across the United States as a quick way to add bold, smoky flavor without heavy sauces. In the fitness community, it’s prized for delivering intense taste while keeping calories low, making it a staple for fat‑loss meals.

cultural
Q

What are the traditional regional variations of blackened chicken in Southern cuisine?

A

In the South, blackened chicken is often cooked on a cast‑iron skillet with generous butter, while Texas‑style versions may add extra cayenne and serve with creamy ranch. The air‑fryer method is a modern, lower‑fat adaptation of the classic skillet technique.

cultural
Q

How is blackened chicken traditionally served in Cajun restaurants?

A

Cajun restaurants typically serve blackened chicken over rice or with a side of dirty‑maiden potatoes, accompanied by a buttery sauce or remoulade. The dish is usually presented hot, with a sprinkle of fresh herbs for color.

cultural
Q

What occasions or celebrations is blackened chicken tenders traditionally associated with in American cuisine?

A

Blackened chicken tenders are popular at casual gatherings, tailgate parties, and fitness‑focused events because they’re easy to eat with fingers, high in protein, and can be prepared quickly in large batches.

cultural
Q

What authentic ingredients are used in a traditional raisin cane sauce versus acceptable substitutes?

A

Traditional raisin cane sauce uses raisins, raw cane sugar, apple cider vinegar, and mustard for balance. Substitutes include dried cranberries for raisins, honey or a low‑calorie sweetener for cane sugar, and lemon juice for vinegar.

cultural
Q

What other low‑calorie American dishes pair well with blackened chicken tenders?

A

Pair them with a crisp mixed green salad, roasted cauliflower, or a side of cauliflower rice. A light vinaigrette or the same raisin cane sauce works well as a dip for the vegetables.

cultural
Q

What are the most common mistakes to avoid when making blackened chicken tenders in an air fryer?

A

Common errors include not patting the chicken dry, overcrowding the basket, and using too much oil spray. Each of these leads to soggy coating or uneven browning.

technical
Q

Why does this recipe use an air fryer instead of deep‑frying the blackened chicken tenders?

A

Air frying achieves a crispy exterior with a fraction of the oil, dramatically lowering calories and fat while still delivering the characteristic blackened crust. It also reduces mess and cleanup time compared to deep‑frying.

technical
Q

Can I make the blackened chicken tenders ahead of time and how should I store them?

A

Yes. Season the raw tenders and keep them sealed in the refrigerator for up to 12 hours. After cooking, store the cooled tenders in an airtight container in the fridge for up to 3 days or freeze for up to 2 months.

technical
Q

What texture and appearance should I look for when the blackened chicken tenders are done?

A

The exterior should be a deep, dark brown crust with a slightly crisp feel. Inside, the meat should be opaque, juicy, and reach an internal temperature of 165°F (74°C).

technical
Q

What does the YouTube channel Flexible Dieting Lifestyle specialize in?

A

The YouTube channel Flexible Dieting Lifestyle focuses on high‑protein, low‑calorie recipes that support fat‑loss goals while still delivering flavorful meals. The host often demonstrates air‑fryer techniques and macro‑friendly sauces.

channel
Q

How does the YouTube channel Flexible Dieting Lifestyle's approach to American low‑calorie cooking differ from other fitness cooking channels?

A

Flexible Dieting Lifestyle emphasizes precise macro tracking, uses everyday grocery ingredients, and showcases minimal‑oil air‑fryer methods. Unlike some channels that rely on heavy sauces or processed foods, this channel prioritizes whole‑food sauces like the raisin cane dip.

channel
More like this:American RecipesMain Course RecipesMore by Flexible Dieting Lifestyle

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