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–+ servings
Healthy Baked Chicken Tenders

Healthy Baked Chicken Tenders for Crispy, Guilt-Free Indulgence

Enjoy Healthy Baked Chicken Tenders, a crispy and guilt-free indulgence that transforms weeknight dinners into joyful events.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 tenders
Course: Chicken
Cuisine: American
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound Chicken Tenderloins Substitute with cut and pounded boneless, skinless chicken breasts if needed.
For the Coating
  • 1 cup Whole Wheat Flour Swap with gluten-free flour for a gluten-free version.
  • 2 large Eggs Flax eggs won't work as a substitute.
  • 1 cup Whole Wheat Bread Crumbs Can also use regular or panko breadcrumbs.
For Flavor
  • 1/4 cup Grated Parmesan Cheese Dairy-free alternatives can be used if necessary.
  • to taste Black Pepper Adjust according to taste.
  • to taste Salt Feel free to add spices like paprika or garlic powder.
  • 1 teaspoon Dried Basil Fresh herbs can add a burst of freshness.
  • 1 teaspoon Dried Parsley

Equipment

  • Oven
  • baking sheet
  • Parchment paper
  • Bowls
  • tongs

Method
 

Step-by-Step Instructions for Healthy Baked Chicken Tenders
  1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Create a simple assembly line: use one bowl for flour, another for whisked eggs, and the third for the breadcrumb mixture.
  3. Coat chicken tenderloins by dipping them in flour, then eggs, and finally the breadcrumb mixture.
  4. Place the coated tenders onto the prepared baking sheet and lightly spray with olive oil.
  5. Bake for 15 minutes, flip each tender, and bake for another 15 minutes until golden brown and crispy.
  6. Optionally broil for 1 minute for extra crispiness.
  7. Remove from the oven and serve hot with your favorite dipping sauces.

Nutrition

Serving: 1tenderCalories: 220kcalCarbohydrates: 20gProtein: 25gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gCholesterol: 70mgSodium: 400mgPotassium: 300mgFiber: 2gSugar: 1gVitamin A: 200IUVitamin C: 2mgCalcium: 150mgIron: 1.5mg

Notes

Ensure chicken is cooked to an internal temperature of 165°F for safety. For best results, reheat leftovers in the oven.

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