Q: How do I get crispy chicken bites without breading or oil?
A: Marinate cubed chicken breast in Greek yogurt + lemon + spices for 30 min; air fry at 200°C / 400°F for 8-10 min, shaking once. 40g protein, 200 kcal per serving.
The TNF kitchen's go-to weeknight protein. The Greek-yogurt marinade tenderizes and creates a tangy crust that crisps in the air fryer without breading. We add 1/2 tsp Allmax Creatine Monohydrate (unflavoured, dissolves clean) to each serving's marinade for athletes loading creatine without an extra shake — it's flavourless once cooked and meets the 3-5g daily target.
Ingredients (4 servings)
- 680 g (1.5 lb) chicken breast, cubed 1-inch
- 1/2 cup 0% Greek yogurt
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp cumin
- Optional: 2 tsp Allmax Creatine Monohydrate (5g per 4 servings) — ALLMAX Creatine Monohydrate (400g)
Instructions
- Whisk all marinade ingredients in a bowl. Add chicken, toss to coat, refrigerate 30 min (or up to 4 hours).
- Preheat air fryer to 200°C / 400°F.
- Spread chicken bites in single layer in the basket (work in batches if needed).
- Air fry 8-10 minutes, shaking the basket once at 5 minutes.
- Check internal temp hits 74°C / 165°F. Serve immediately or store for meal prep.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~200 kcal |
| Protein | 40 g |
| Carbs | 2 g |
| Fat | 4 g |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Greek yogurt is the tenderizing magic — don't sub mayo or oil-only marinade.
- Cube chicken even-sized — uneven cubes overcook fast.
- Save the leftover marinade as a dipping sauce by simmering 3 minutes to kill raw-chicken bacteria.
Frequently Asked Questions
Can I add creatine to cooked food safely?
Yes — creatine is heat-stable enough that brief high-heat cooking doesn't degrade it meaningfully. Spread the dose across multiple meals for best absorption.
Why Greek yogurt marinade instead of buttermilk?
Same tenderizing effect, way higher protein, no breading needed.
How do I meal-prep this?
Cook fully, cool, store in 170g portions for 4 days. Reheat 90 sec in the microwave or 3 min in the air fryer.
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