Yogurt-Marinated Chicken Tenders with Air-Fried Veggies and Chipotle Cottage Cheese Dip
This high-protein, veggie-packed meal is flavorful, comforting, and supports a type 2 diabetic lifestyle. Using yogurt for the chicken marinade keeps the meat tender, while the air fryer makes cooking quick and easy. The smoky chipotle cottage cheese dip adds protein without added sugar.
Ingredients (2 servings)
For the chicken:
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12 oz chicken tenders
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1/3 cup plain Greek yogurt
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2 cloves garlic, minced (or 1/2 tsp garlic powder)
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1 tsp smoked paprika
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1 tsp oregano or cumin (depending on flavor preference)
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Juice of 1/2 lemon
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Salt & pepper to taste
For the veggies:
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1 medium zucchini, sliced into half-moons
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1 red bell pepper, sliced
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2 medium carrots, cut into thin coins
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1 Tbsp olive oil
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Salt, pepper, smoked paprika
For the dip:
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1 cup low-fat cottage cheese
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1 Tbsp olive oil
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1 tsp chipotle powder (or 1 canned chipotle in adobo)
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1/2 tsp garlic powder
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1 tsp smoked paprika
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1/2 roasted red pepper (optional, for natural sweetness)
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Juice of 1/2 lime
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Salt to taste
Instructions
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Marinate the chicken: Combine yogurt, garlic, lemon juice, and spices. Coat chicken tenders, cover, and marinate at least 30 minutes (overnight is even better).
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Prepare veggies: Toss zucchini, bell pepper, and carrot coins with olive oil, salt, pepper, and smoked paprika.
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Cook in air fryer: Preheat air fryer to 375°F. Add veggies to one side of basket and chicken to the other. Cook for 12–14 minutes, shaking halfway, until chicken reaches 165°F and veggies are tender-caramelized.
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Make the dip: Blend all dip ingredients until smooth and creamy. Adjust spice and thickness with a splash of water or milk if needed.
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Serve: Plate chicken and veggies with a generous side of chipotle cottage cheese dip.
Nutrition (approx per serving)
Why This Works
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High Protein: Chicken, Greek yogurt, and cottage cheese pack in lean protein for muscle repair and satiety.
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Balanced Carbs: Veggies give steady energy without spiking blood sugar.
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Comfort Factor: Smoky, creamy dip and roasted carrots make the meal feel indulgent while staying on track.
This dish is perfect for lunch or dinner when you want something satisfying, nutrient-rich, and easy to prepare. Pair with a side salad for extra greens or double the dip to use as a spread for wraps the next day!