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Parmesan crusted chicken tenders on a blue plate, with a bowl of mustard on the side.
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5 from 2 votes

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
Prep Time15 mins
Cook Time12 mins
Total Time27 mins
Course: Entrees
Cuisine: American
Keyword: Healthy Dinner Recipes, Poultry Recipes
Servings: 4
Calories: 255kcal


  • 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


  • 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.


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


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