Fried Chicken & Raising Cains Sauce- HALF the calories!!

Kira Love

10d (edited) • Recipes

This sauce and chicken combo will blow your mind- you'll never crave fast food version again!

Air-Fryer Crispy Chicken Breast Tenders

Serves 4

Ingredients – Chicken

• 600 g chicken breast tenders (raw)

• 1 cup low-fat buttermilk (or Greek yoghurt thinned with water)

• 1 tsp garlic powder

• 1 tsp smoked paprika

• 1 tsp sea salt

• ½ tsp black pepper

Breading

• ¾ cup plain flour

• ¼ cup cornstarch

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp smoked paprika

• ½ tsp salt

• ½ tsp pepper

Method

1. Preheat air fryer to 180°C.

2. In a bowl, combine chicken, buttermilk, garlic powder, paprika, salt, and pepper. Rest 10 minutes.

3. In a separate bowl, mix all breading ingredients.

4. Remove chicken, shake off excess marinade, and coat evenly in breading.

5. Lightly spray air-fryer basket and chicken with olive oil spray.

6. Cook in a single layer for 12–14 minutes, turning halfway, until golden and internal temp reaches 75°C.

7. Rest 2 minutes before serving.

⸻

High-Protein Raising Cane’s–Style Sauce (Lightened)

Makes ~8 servings (2 tbsp each)

Ingredients

• 1 cup fat-free High Protein Greek yoghurt

• 5 tbsp Gevity mayonnaise

• 4 tbsp sugar-free ketchup

• 2 tbsp Worcestershire sauce

• 1 tsp smoked paprika

• 1 tsp black pepper

• ½ tsp garlic powder

• Optional: squeeze lemon juice or pickle juice to taste

Mix well and refrigerate 30 minutes for flavour development.

⸻

Macro Breakdown (Per Serving)

1 serving = ~150 g cooked chicken + 2 tbsp sauce

Chicken Tenders

• Calories: ~260 kcal

• Protein: ~38 g

• Fat: ~5 g

• Carbohydrates: ~20 g

Sauce

• Calories: ~35 kcal

• Protein: ~3 g

• Fat: ~2 g

• Carbohydrates: ~3 g

Total Per Serving

• Calories: ~295 kcal

• Protein: ~41 g

• Fat: ~7 g

• Carbohydrates: ~23 g

⸻

Comparison: Raising Cane’s (Approximate)

Raising Cane’s Chicken + Sauce (1 serving)

(3 chicken fingers + Cane’s sauce)

• Calories: ~740–780 kcal

• Protein: ~31 g

• Fat: ~42 g

• Carbohydrates: ~55 g

Your Version vs Cane’s

Cane’s

This Recipe

Calories

~760 kcal

~295 kcal

Protein

~31 g

~41 g

Fat

~42 g

~7 g

Calories Saved

—

~465 kcal per serve

Why This Version Wins (Strategically)

• Higher protein → better satiety, muscle support, metabolic health

• Massively lower fat load → nervous-system-friendly for peri-menopause

• Blood-sugar stable → no post-meal crash

• Same flavour profile, upgraded biology

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