Baked Chicken Strips with Sweet Potato Wedges

Name: Baked Chicken Strips with Sweet Potato Wedges
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2-3 plates
Cuisine: American
Ingredients: 2 large chicken breasts (approx. 500 g), sliced into strips; 1/2 cup (60 g) all-purpose or whole wheat flour; 2 large eggs, beaten; 1.5 cups (90 g) Panko breadcrumbs; 1 tsp garlic powder; 1 tsp paprika; 1/2 tsp salt; 1/2 tsp black pepper; Cooking spray or 1 tbsp olive oil; 3 medium sweet potatoes (approx. 750 g), scrubbed and cut into wedges; 2 tbsp olive oil; 1/2 tsp sea salt; 1/2 cup (125 g) plain Greek yogurt; 2 tbsp Dijon mustard; 1 tbsp maple syrup

battery_android_frame_bolt Post-Run

Eat 30-60 min after

Crispy panko-crusted chicken strips paired with roasted sweet potato wedges and a tangy maple-mustard yogurt dip. High in protein and complex carbs, with baking instead of frying keeping it light enough to eat comfortably after a hard effort.

skilletPrep 15 min · Cook 30 min

restaurant2-3 plates

bolt

Carbs

~52g

exercise

Proteins

~48g

Ingredients

Chicken & Breading

2 large chicken breasts (approx. 500 g), sliced into strips

1/2 cup (60 g) all-purpose or whole wheat flour

2 large eggs, beaten

1.5 cups (90 g) Panko breadcrumbs

1 tsp garlic powder

1 tsp paprika

1/2 tsp salt

1/2 tsp black pepper

Cooking spray or 1 tbsp olive oil

Sweet Potato Wedges

3 medium sweet potatoes (approx. 750 g), scrubbed and cut into wedges

2 tbsp olive oil

1/2 tsp sea salt

Maple-Mustard Dip

1/2 cup (125 g) plain Greek yogurt

2 tbsp Dijon mustard

1 tbsp maple syrup

Notes

To ensure the chicken strips remain crispy on all sides, place them on a wire rack set over a baking sheet; this allows hot air to circulate underneath and prevents sogginess. If you are in a heavy training block and need even more carbohydrates, consider adding a side of quinoa or serving the chicken in a whole-grain wrap. For meal prep, the chicken and wedges can be roasted ahead of time and reheated in an air fryer or oven to restore their texture. The Greek yogurt dip can be stored in an airtight container for up to 3 days.

Instructions

Preheat your oven to 400°F (200°C). Line two baking sheets with parchment paper. Toss the sweet potato wedges with olive oil and sea salt, then spread them out in a single layer on one of the baking sheets.

3 medium sweet potatoes (approx. 750 g), scrubbed and cut into wedges

2 tbsp olive oil

1/2 tsp sea salt

Chicken & Breading

Set up a breading station with three shallow bowls: one for the flour, one for the beaten eggs, and one for the Panko breadcrumbs mixed with garlic powder, paprika, salt, and pepper.

1/2 cup (60 g) all-purpose or whole wheat flour

2 large eggs, beaten

1.5 cups (90 g) Panko breadcrumbs

1 tsp garlic powder

1 tsp paprika

1/2 tsp salt

1/2 tsp black pepper

Chicken & Breading

Dredge each chicken strip in the flour (shaking off excess), dip into the egg, and then press firmly into the seasoned breadcrumbs to coat. Arrange the strips on the second baking sheet (or a wire rack placed on the sheet) and lightly mist with cooking spray or drizzle with a little olive oil.

2 large chicken breasts (approx. 500 g), sliced into strips

Cooking spray or 1 tbsp olive oil

Base

Place both baking sheets in the oven. Bake for 20-25 minutes, flipping the chicken and potatoes halfway through, until the chicken is golden and cooked through (internal temperature of 165°F/74°C) and the potatoes are tender and crisp.

Maple-Mustard Dip

While the chicken bakes, whisk together the Greek yogurt, Dijon mustard, and maple syrup in a small bowl to create the dipping sauce. Serve the hot chicken strips and wedges with the dip on the side.

1/2 cup (125 g) plain Greek yogurt

2 tbsp Dijon mustard

1 tbsp maple syrup

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Baked Chicken Strips with Sweet Potato Wedges

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