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    Home » Entrees » Poultry Recipes

    Crispy Baked Parmesan-Crusted Chicken Tenders Recipe

    Published: Feb 5, 2014 · Modified: Jun 9, 2021 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 22 Comments

    475Shares
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    It's time to leave those fried chicken nuggets in the dust! This crispy and healthy baked chicken tenders recipe will be a hit with both kids and adults. 255 calories and 5 Weight Watchers Freestyle SP
    It's time to leave those fried chicken nuggets in the dust! This crispy and healthy baked chicken tenders recipe will be a hit with both kids and adults. 255 calories and 5 Weight Watchers Freestyle SP

    It’s been several years since I’ve had to crawl through the tunnels of a McDonald’s Playplace to “save” one of my boys from the depths of the multi-colored labyrinth, holding my breath the whole way and hoping that I didn’t crawl through some unknown substance.

    Of course, my kids thought the whole experience was “So cool, Mum!” What’s not to like, right? A gaggle of new playmates and kid-sized tunnels of fun, all topped off with chicken nuggets and mini soft serve ice cream cones…a kid’s heaven!

    While I normally don’t rejoice in these experiences being knocked off the list, as it means that my boys are growing up (too fast!), I readily admit that I’m happy to leave McDonald’s in the past…forever.

    Luckily for me, my kids are requesting more and more healthy meals and don’t have a craving for fried food, unless it’s in the form of calamari or shrimp tempura sushi rolls (oh, our poor wallets!)

    This healthy version of chicken nuggets or chicken strips brings back the good memories of the younger years while keeping things heart-healthy.

    Chicken tenders are dipped in whole wheat flour and a Dijon mustard and paprika egg mixture, then dredged in a whole wheat Panko breadcrumb and Parmesan cheese mixture. Instead of taking a turn in oil, the tenders are baked in a hot oven until light golden brown and crispy.

    Whole wheat panko breadcrumbs can be found in several health food store, such as Whole Foods or online. You can easily substitute regular Panko breadcrumbs.

    So, what was the verdict for the kids?

    “Yum! Are there more?” High praise, indeed.

    The chicken tenders recipe:

    Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Coat with cooking spray.

    Place the whole wheat flour in a medium bowl. In a shallow container, whisk together the eggs, Dijon mustard and paprika. In a separate shallow container, combine the panko breadcrumbs, Parmesan cheese, salt and pepper.

    Chicken tender in panko breadcrumbs, in a glass baking dish with tongs.

    Working with one chicken tender at a time, dredge the chicken in the flour, shaking off the excess. Next, dip in the egg mixture until the chicken is coated. Last, roll the chicken in the breadcrumb mixture, completely coating the outside.

    Transfer the chicken tenders to the prepared wire rack.

    Breaded chicken tenders on a rack, set over a baking sheet that is lined with foil.

    Lightly coat the chicken tenders with cooking spray. Bake until the chicken is just cooked through and the breadcrumbs are starting to brown, 5 to 6 minutes per side.

    Serve with Dijon or honey mustard.

    These crispy and healthy baked chicken tenders rwill be a hit with both kids and adults. 255 calories and 5 Weight Watchers Freestyle SP #chickenrecipes #dinner

    Other quick and healthy dinner recipes:

    Cookin' Canuck's Light Southwestern Twice-Baked Baked Potatoes
    Cookin' Canuck's Teriyaki Baked Chicken Tenders Recipe
    All Day I Dream About Food's Zucchini Sausage Egg Casserole
    My Whole Food Life's Sweet Potato Black Bean Burgers
    Love & Zest's Drunken Potato & Kale Soup

    Parmesan crusted chicken tenders on a blue plate, with a bowl of mustard on the side.

    Crispy Baked Parmesan-Crusted Chicken Tenders Recipe

    It’s time to leave those fried chicken nuggets in the dust! This crispy and healthy baked chicken tenders recipe will be a hit with both kids and adults. 255 calories and 5 Weight Watchers Freestyle SP
    5 from 2 votes
    Print Pin Rate
    Course: Entrees
    Cuisine: American
    Keyword: Healthy Dinner Recipes, Poultry Recipes
    Prep Time: 15 minutes
    Cook Time: 12 minutes
    Total Time: 27 minutes
    Servings: 4
    Calories: 255kcal
    Author: Dara Michalski | Cookin' Canuck

    Ingredients

    • ¼ cup whole wheat flour
    • 2 large eggs
    • 1 tablespoon Dijon mustard
    • ½ teaspoon paprika
    • 1 cup panko breadcrumbs preferably whole-wheat
    • ⅓ cup finely grated Parmesan cheese
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • 1 ¼ pounds about 8 chicken tenders
    Prevent your screen from going dark

    Instructions

    • Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Coat with cooking spray.
    • Place the whole wheat flour in a medium bowl. In a shallow container, whisk together the eggs, Dijon mustard and paprika. In a separate shallow container, combine the panko breadcrumbs, Parmesan cheese, salt and pepper.
    • Working with one chicken tender at a time, dredge the chicken in the flour, shaking off the excess. Next, dip in the egg mixture until the chicken is coated. Last, roll the chicken in the breadcrumb mixture, completely coating the outside.
    • Transfer the chicken tenders to the prepared wire rack.
    • Lightly coat the chicken tenders with cooking spray. Bake until the chicken is just cooked through and the breadcrumbs are starting to brown, 5 to 6 minutes per side.
    • Serve with Dijon or honey mustard.

    Notes

    Weight Watchers Points: 5 (Freestyle SmartPoints), 6 (Points+)

    Nutrition

    Serving: 2Chicken Tenders | Calories: 255kcal | Carbohydrates: 16.5g | Protein: 34g | Fat: 5.8g | Saturated Fat: 2.2g | Cholesterol: 141.3mg | Sodium: 447.8mg | Fiber: 2.4g | Sugar: 0.5g
    Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

    Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

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    475Shares
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      Reader Interactions

      Comments

      1. Jenn

        August 24, 2019 at 7:24 am

        5 stars
        These are fantastic! So easy to make for busy weeknights too!

        Reply
      2. Ashley

        August 24, 2019 at 7:23 am

        5 stars
        These are so crispy, easy and delicious! We will definitely make again.

        Reply
      3. richard bennett

        February 11, 2019 at 12:03 pm

        you say "Bake until the chicken is just cooked through and the breadcrumbs are starting to brown, 5 to 6 minutes per side." Does that imply that after 5 minutes you turn the tenders, or cook 10 minutes without doing anything or something else? thanks.

        Reply
        • Dara

          February 11, 2019 at 12:05 pm

          Hi Richard. Yes, they should be turned halfway through cooking. I will edit to clarify.

          Reply
      4. Carla

        June 18, 2017 at 7:13 pm

        Quick, Eay and Delicious ! My entire family loved this recipe.

        Reply
        • Dara

          June 20, 2017 at 4:45 pm

          That's great to hear! Thanks for letting me know, Carla.

          Reply
      5. Colleen

        April 07, 2014 at 7:47 pm

        REALLY delicious meal! Thank you!

        Reply
      6. Nutmeg Nanny

        February 12, 2014 at 2:15 pm

        Parm crusted chicken, oh my goodness how amazing! I can't wait to taste these 🙂

        Reply
      7. Christine

        February 11, 2014 at 1:55 am

        Hihi, I already had a soft spot for your site just reading the name (I have very fond memories of living in Canada for a year)...but a website with healthy recipes on the very week I realized that I might just need to head in a healthier direction for the start of a new teaching semester AND this version of parmesan chicken nuggets! Pinteresting you! What a good idea!

        Reply
      8. kelley

        February 10, 2014 at 10:53 am

        These are gorgeous- I would happily eat these for lunch or dinner. They look so crispy and savory, I'm sure my boys would gobble them up!

        Reply
      9. Laura @ My Friend's Bakery

        February 06, 2014 at 11:12 am

        I love baked chicken tenders. Another great recipe to try. Thanks.

        Reply
      10. Megan {Country Cleaver}

        February 06, 2014 at 9:04 am

        I'm with you - leave the McNuggets in the dust!! Especially since I know that homemade ones are so much better and MORE flavorful, too! Though, I do miss their fries from time to time. 🙂

        Reply
      11. Rachel Cope

        February 06, 2014 at 6:06 am

        Hi! I'd love to print and don't see the full recipe print button. Did I miss it?! Thanks for the recipe!

        Reply
      12. Happy Valley Chow

        February 05, 2014 at 2:06 pm

        I love chicken tenders and your recipe definitely sounds like a winner. Fantastic job 🙂

        Happy Blogging!
        Happy Valley Chow

        Reply
      13. Sommer @ASpicyPerspective

        February 05, 2014 at 12:25 pm

        I love that these are baked! Can't wait to try!

        Reply
      14. Manju @ Manju's Eating Delights

        February 05, 2014 at 10:26 am

        This looks so good. I love crunchy baked chicken strips.

        Reply
      15. Liz

        February 05, 2014 at 10:14 am

        Thank you for the nice recipe. Have a Happy Day!

        Reply
      16. Carla | Carla's Confections

        February 05, 2014 at 10:13 am

        These look absolutely amazing. I love homemade chicken tenders! We make them pretty often, but I think we need to try this version now 🙂

        Reply
      17. Amanda

        February 05, 2014 at 9:27 am

        Thank you for this, these look so tasty and crispy! 🙂

        Reply
      18. Stephanie @ Girl Versus Dough

        February 05, 2014 at 8:20 am

        Oh YUM, these look just scrumptious. Pinning!

        Reply
      19. Meagan @ A Zesty Bite

        February 05, 2014 at 6:52 am

        I am super excited because I have all the ingredients needed to make these chicken tenders. They look great!

        Reply
      20. Taylor @ Food Faith Fitness

        February 05, 2014 at 5:42 am

        Thank you for this!
        I sent my hubby to go grocery shopping yesterday...first mistake right there.
        He came back with a bunch of frozen chicken tenders to pack in his lunches. UGH.
        Love these!

        Reply

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      Hi there! Welcome to Cookin' Canuck.

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      Hi there! Welcome to Cookin' Canuck.

      I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes. My cooking motto is that healthy eating never needs to be boring!

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