Make your own chicken tenders with this easy and simple recipe in 35 minutes instead of eating the loaded with fat and calories restaurant ones. Our chicken tenders are oven baked and healthy. We use potato flakes instead of panko breadcrumbs. They are a great source of protein, calcium, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
You can dip them in your favorite dressing. We usually eat them with a side of salad or potato puree. Chicken is a lean meat so it is a great protein ingredient to include in your daily diet.
Oven Baked Chicken Tenders
Ingredients
- 1 3/4 lb chicken tenderloins
- 1/4 cup whole wheat flour
- 1/2 cup potato flakes
- 1 egg
- 1/4 cup grated Parmesan cheese
- 1/8 tsp ground black pepper
- 1 tbsp water
Instructions
Prep
- Wash hands with soap and water. Check out our article about how to wash hands properly
- Pre-heat oven to 425 degrees Fahrenheit
- Grease a baking sheet. I usually use avocado oil.
- Gather all ingredients
- Pour 1/4 cup whole wheat flour into a shallow dish
- Combine 1/4 cup grated Parmesan cheese with 1/2 cup potato flakes into another shallow plate
- In another plate, beat 1 egg with 1 tbsp water
- Wash hands with soap when handling the eggs and meat
- Coat the chicken with whole wheat flour, then dip in the egg with water mix, and then coat with potato flakes and Parmesan cheese mix.
- Arrange chicken tenders on the greased baking sheet.
Bake Chicken Tenders
- Bake for 12 min and then turn the chicken tenders.
- Bake for another 13 min or so until chicken is no longer pink in the center.
- Once chicken is baked to your likeness, serve with dipping sauce of your choice.
- Enjoy!
Video
Notes
- Use your favorite dipping sauce
- You can use chicken breast and cut it into pieces
- In this recipe I use clipped chicken tenderloins from premium hand -trimmed chickens
- We are extremely excited to announce we are now using the saferecipeguide.org guidelines to make our recipe safe-friendly. We will slowly be incorporating the safe recipe guidelines into our recipe instructions!
Nutrition
We strive to provide the most accurate information possible, however, it is at your own risk when you decide to use it. For example, the nutritional information shown is an estimate provided by our recipe plug in. It should not be considered a substitute for a professional nutritionist’s advice. If we list a recipe as a nut free, for instance, we do our best to check all ingredients for nuts via an application. However, it is your responsibility to double check our work prior using the information as there is always room for manual error on our part, or an error on the application we use.