High Protein Mozzarella Sticks

Give us a share 💪

High Protein Mozzarella Sticks

Prep Time 20 minutes
Cook Time 10 minutes
Freezer Time 4 hours 30 minutes
Course Appetizer
Cuisine American, Italian
Servings 8 pieces
Calories 117 kcal

Equipment

  • Air fryer
  • Mixing bowl

Ingredients
  

General Ingredients

  • 192 g part skim mozzarella cheese (string cheese)
  • 50 g egg
  • 50 g fat-free milk

Spices

  • 3 g salt
  • 2.4 g black pepper
  • 1.6 g garlic powder
  • 1.2 g onion powder

Flour Mixture

  • 10 g all-purpose flour
  • 11 g collagen peptides
  • 10 g casein protein unflavored
  • 7 g baking powder

Breading Mixture

  • 40 g panko bread crumbs
  • 22 g collagen peptides
  • 1 g Italian seasoning

Marinara Sauce

  • 150 g crushed tomatoes
  • 3 g salt
  • 1.7 g garlic powder
  • 0.7 g dried basil

Instructions
 

  • In a mixing bowl (large enough to easily fit your string cheese), whisk together egg and milk.
  • In a small dish, combine all spices
  • In a second mixing bowl (or plate), whisk together Flour Mixture ingredients and half of spice mixture.
  • In a third mixing bowl (or plate), whisk together Breading Mixture ingredients and half of spice mixture. (If your panko bread crumbs are very large, I would recommend pulsing them in a blender or food processor. You want them larger than regular breadcrumbs, but small enough to uniformly coat the cheese sticks). Cover and set aside.
  • First flour coating: Add cheese stick to egg mixture with wet hand, pick up and allow excess egg to drop off, drop into flour mixture, coat with dry hand, place on wire rack. Repeat for all sticks.
  • Second flour coating: Do another round of egg and flour coating for each stick. If any flour remains, return sticks back into the flour mixture only (no egg) to pick up more until most is gone. Then dump the leftover into breading mixture. (This step is optional for the final result, but recommended for accurate macros).
  • First freeze: Throw breaded cheese sticks into the freezer for 30 minutes. You want the outside to be hard enough to not dissolve when put back into the egg.
  • Breading coating: Add each partially frozen stick to the egg mixture with wet hand, pick up and allow excess egg to drop off, drop into breading mixture, coat with dry hand, and place on wire rack. Repeat for all sticks. (And again, if any flour breading remains, return the sticks back into it to pick up some more).
  • Deep freeze: Put them back into the freezer for at least 4 hours. The longer the better (overnight is great). You want the cheese to be frozen solid so when you cook them, the breading has time to crisp up before the cheese melts out. (Make sure to place them on parchment paper when freezing or else they will freeze to the container and will be difficult to remove).
  • Air fry: Add to your air fryer basket, spray a little oil on them (promotes golden and crispy browning) and air fry them at 390F / 200C for about 9-11 minutes. Keep an eye on them, you wan to take them out when the breading is golden brown and the cheese is fully heated through, but before the cheese melts out.

Marinara Sauce

  • You can of course use any marinara sauce or other dipping sauce. To make a very quick, no cook sauce, simply add salt, garlic, and basic (or Italian seasoning) to crushed tomatoes. Let it rest for a bit so the flavors can come together.

Video

Notes

  • If your panko bread crumbs are in fairly large pieces, put them in a blender and pulse a few times to make a finer crumb.
  • Mix seasonings once, then use half in flour mixture and half in breading mixture
Keyword Air Fryer, Cheese

About FitHackr

Building a collection of high protein, macro friendly recipes so you can get and stay fit while eating your favorite foods.

Developing, testing, and shooting new recipes every week. Follow the social media pages below for new recipes as they’re released.