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 “the bomb”. 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.
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.
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
Crispy Baked Parmesan-Crusted Chicken Tenders Recipe
Ingredients
- 1/4 cup whole wheat flour
- 2 large eggs
- 1 tablespoon Dijon mustard
- 1/2 teaspoon paprika
- 1 cup panko breadcrumbs preferably whole-wheat
- 1/3 cup finely grated Parmesan cheese
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 1/4 pounds about 8 chicken tenders
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
Nutrition
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.
Jenn
These are fantastic! So easy to make for busy weeknights too!
Ashley
These are so crispy, easy and delicious! We will definitely make again.
richard bennett
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.
Dara
Hi Richard. Yes, they should be turned halfway through cooking. I will edit to clarify.
Carla
Quick, Eay and Delicious ! My entire family loved this recipe.
Dara
That’s great to hear! Thanks for letting me know, Carla.
Colleen
REALLY delicious meal! Thank you!
Nutmeg Nanny
Parm crusted chicken, oh my goodness how amazing! I can’t wait to taste these 🙂
Christine
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!
kelley
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!
Laura @ My Friend's Bakery
I love baked chicken tenders. Another great recipe to try. Thanks.
Megan {Country Cleaver}
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. 🙂
Rachel Cope
Hi! I’d love to print and don’t see the full recipe print button. Did I miss it?! Thanks for the recipe!
Happy Valley Chow
I love chicken tenders and your recipe definitely sounds like a winner. Fantastic job 🙂
Happy Blogging!
Happy Valley Chow
Sommer @ASpicyPerspective
I love that these are baked! Can’t wait to try!
Manju @ Manju's Eating Delights
This looks so good. I love crunchy baked chicken strips.
Liz
Thank you for the nice recipe. Have a Happy Day!
Carla | Carla's Confections
These look absolutely amazing. I love homemade chicken tenders! We make them pretty often, but I think we need to try this version now 🙂
Amanda
Thank you for this, these look so tasty and crispy! 🙂
Stephanie @ Girl Versus Dough
Oh YUM, these look just scrumptious. Pinning!
Meagan @ A Zesty Bite
I am super excited because I have all the ingredients needed to make these chicken tenders. They look great!
Taylor @ Food Faith Fitness
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!