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Crispy Baked Parmesan-Crusted Chicken Tenders Recipe

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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

  • 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

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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    Comments

    3. 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.

      Reply

    7. 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!

      Reply

    8. 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!

      Reply

    10. 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. 🙂

      Reply

    11. 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!

      Reply

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