Quick Baked Chicken Tenders Healthy: Crispy & Delicious

Baked chicken tenders healthy has always been my go-to when I crave that satisfying crunch without the guilt. I remember being a kid and begging my mom for fried chicken, but as an adult, I’ve discovered this amazing baked chicken tenders healthy recipe that truly hits the spot. The aroma of garlic and paprika fills my kitchen, promising a delicious meal. It’s amazing how a few simple ingredients can transform chicken breast into something so wonderfully crispy and flavorful. You won’t believe they’re baked! Let’s get cooking!

Why You’ll Love This Baked Chicken Tenders Healthy Recipe

• It’s a healthier alternative to fried versions, offering a satisfying crunch without the grease.
• These are truly low-calorie chicken tenders baked, perfect for mindful eating.
• The preparation is super simple, making it ideal for busy weeknights.
• Everyone loves chicken tenders, and this version is a crowd-pleaser for all ages.
• You get all the flavor and crispiness you crave with minimal effort.
• They are wonderfully nutritious baked chicken tenders, packed with lean protein.
• It’s a versatile dish that pairs well with countless healthy sides.
• You can feel good about serving this classic comfort food to your family.

Ingredients for Healthy Baked Chicken Tenders

Gathering these simple items is the first step to making your whole wheat baked chicken tenders.

• 1.5 lbs boneless, skinless chicken breasts – the lean protein base
• 1 cup whole wheat breadcrumbs – for that essential crispy coating
• 1/2 cup grated Parmesan cheese – adds a savory depth and helps with browning
• 1 teaspoon garlic powder – a flavor essential
• 1 teaspoon onion powder – complements the garlic beautifully
• 1/2 teaspoon paprika – for a hint of color and mild flavor
• 1/4 teaspoon black pepper – just a touch for seasoning
• 2 large eggs, beaten – acts as the binder for the breadcrumbs
• 1 tablespoon whole wheat flour – helps the egg adhere to the chicken

How to Make Easy Healthy Baked Chicken Tenders

Making these easy healthy baked chicken tenders is really straightforward, and you’ll be amazed at the crispy coating you get without any oil. Let’s get started!

1. Step 1: First things first, let’s get that oven ready. Preheat your oven to 400°F (200°C). While it’s heating up, line a baking sheet with parchment paper. This makes cleanup a breeze and ensures your tenders don’t stick.
2. Step 2: Now, let’s create our flavorful coating. In one shallow dish, combine the whole wheat breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, paprika, and black pepper. Give it a good stir to make sure all those spices are evenly distributed.
3. Step 3: Set up your breading station. In a second shallow dish, pour the 2 large eggs, beaten. In a third shallow dish, add the 1 tablespoon whole wheat flour. This three-step process is key to getting that perfect crust.
4. Step 4: Take your chicken tenders and first dredge each one in the flour. Make sure to shake off any excess flour so you don’t have clumps. This light coating helps the egg stick better.
5. Step 5: Next, dip the floured tender into the beaten eggs. Let any excess drip off. You want a nice, even coating of egg on every piece.
6. Step 6: This is where the magic happens for that crispy texture! Press the egg-coated tender firmly into the breadcrumb and Parmesan mixture. Ensure both sides are generously coated. This step is crucial for achieving that fantastic crunch on your oven-baked chicken tenders healthy.
7. Step 7: Arrange the coated chicken tenders onto your prepared baking sheet. Make sure they are in a single layer, not touching each other. This allows the heat to circulate evenly for consistent cooking.
8. Step 8: Time to bake! Pop the baking sheet into the preheated oven. Bake for 20-25 minutes. About halfway through, flip the tenders over so they brown evenly on both sides. You’re looking for them to be cooked through and a beautiful golden brown. Your baked chicken tenders no oil are almost ready!
9. Step 9: Once they’re golden and cooked, remove them from the oven. Let them rest for just a minute before serving. Enjoy your delicious, easy healthy baked chicken tenders hot!

Pro Tips for the Best Baked Chicken Tenders Healthy

I’ve made these countless times, and a few tricks really elevate them from good to amazing. Here are my top tips for achieving the best results:

• Always use a meat thermometer to ensure your chicken is cooked to the safe internal temperature of 165°F (74°C).
• Don’t overcrowd the baking sheet! Give each tender space so they crisp up beautifully instead of steaming.
• For an extra crispy coating, consider a double dip: flour, egg, breadcrumbs, then egg again, and breadcrumbs one more time.
• Let the coated tenders rest on the baking sheet for about 5 minutes before baking; this helps the coating adhere.

What’s the secret to perfect healthy baked chicken tenders?

The real secret to achieving the best healthy baked chicken tenders lies in the texture of your coating and proper baking technique. Using whole wheat breadcrumbs mixed with Parmesan cheese and ensuring they have enough space on the baking sheet are key. For more chicken recipes, check out our latest recipes.

Can I make baked chicken tenders healthy ahead of time?

Yes, you can definitely prep these ahead! Coat the tenders and arrange them on a parchment-lined baking sheet, then cover them tightly with plastic wrap and refrigerate for up to 24 hours before baking. You might need to add a couple of extra minutes to the bake time. If you’re looking for other quick dinner ideas, consider these honey lime chicken crockpot recipes.

How do I avoid common mistakes with healthy baked chicken tenders?

The most common pitfalls are soggy tenders from overcrowding the pan or undercooking. Also, ensure your chicken is fully thawed before breading. Following the steps for even coating and ample space on the baking sheet prevents these issues. For more tips on cooking chicken, see this guide on garlic honey lime chicken.

Best Ways to Serve Baked Chicken Tenders Healthy

These versatile baked chicken tenders are fantastic for so many meals! For a truly satisfying dinner, I love pairing them with a big, colorful salad or some roasted sweet potato fries. They’re also perfect for little hands, making them a win for family dinners. If you’re looking for great baked chicken tenders for weight loss, serve them alongside steamed broccoli and a light quinoa pilaf for a balanced, filling meal. You can even chop them up and add them to salads or wraps for an extra protein boost. For other healthy side options, explore our best jerk chicken sides.

Nutrition Facts for Baked Chicken Tenders Healthy

When you’re enjoying these delicious, oven-baked chicken tenders healthy, it’s good to know what you’re getting. This recipe is designed to be a lighter option without sacrificing flavor or that satisfying crunch.

• Serving Size: 4 oz chicken tenders
• Calories: 250
• Fat: 8g
• Saturated Fat: 2g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Protein: 28g
• Carbohydrates: 15g
• Fiber: 3g
• Sugar: 2g
• Sodium: 300mg
• Cholesterol: 100mg

Nutritional values are estimates and may vary based on specific ingredients used for your healthy baked chicken tenders recipe. For more information on general nutrition, you can refer to resources like the MyFitnessPal nutrition database.

How to Store and Reheat Healthy Baked Chicken Tenders

I love making a big batch of these low-fat baked chicken tenders because they store so well. Once they’ve cooled completely, transfer them to an airtight container. They’ll stay fresh in the refrigerator for about 3 to 4 days, making them perfect for meal prep lunches or quick dinners. If you want to store them for longer, you can freeze them for up to 3 months. Just make sure they are well-wrapped to prevent freezer burn.

When you’re ready to enjoy your stored tenders, reheating is simple. For the best crispiness, I recommend popping them back into a 375°F (190°C) oven for about 5-10 minutes. You can also use an air fryer for 3-5 minutes. Microwaving works in a pinch, but they might lose some of their crunch. Just heat until warmed through and enjoy your convenient, healthy meal!

Frequently Asked Questions About Baked Chicken Tenders Healthy

How do I make healthy baked chicken tenders without oil?

It’s easier than you think! The key is a good breading station. By using ingredients like whole wheat breadcrumbs and Parmesan cheese, and ensuring a good egg wash, you create a coating that crisps up beautifully in the oven without needing any added oil. Just make sure to bake them in a single layer so they cook evenly. For a similar concept with different flavors, try these spicy ginger chicken recipes.

What are healthy baked chicken tenders, really?

Essentially, they are chicken tenders that have been coated and baked instead of fried. This recipe focuses on using whole wheat breadcrumbs and lean chicken breast, making them a nutritious choice. They’re a fantastic way to enjoy a classic comfort food while prioritizing lean protein and lower fat content compared to their fried counterparts.

Can I use different types of breadcrumbs for baked chicken tenders healthy?

Absolutely! While this recipe calls for whole wheat breadcrumbs for added fiber and nutrition, you can certainly experiment. Panko breadcrumbs will give you an extra crispy texture, and seasoned breadcrumbs can add more flavor. For gluten-free healthy baked chicken tenders, simply opt for gluten-free breadcrumbs. Just ensure they are fine enough to adhere well to the chicken.

How do I ensure my baked chicken tenders healthy are crispy?

Crispiness is all about technique! Make sure your oven is fully preheated to the correct temperature (400°F/200°C is ideal for this recipe). Don’t overcrowd the baking sheet; give each tender space to breathe so the hot air can circulate. Flipping them halfway through also helps ensure both sides get beautifully golden and crisp. The Parmesan cheese in the coating also contributes to a lovely browned exterior.

Variations of Healthy Baked Chicken Tenders You Can Try

While this recipe is fantastic as is, I love experimenting with different flavors and dietary needs. It’s amazing how versatile these simple chicken tenders can be! Here are a few ideas to shake things up:

• For Gluten-Free Healthy Baked Chicken Tenders: Swap out the whole wheat breadcrumbs and flour for your favorite gluten-free alternatives. Almond flour or a good gluten-free breadcrumb mix works wonderfully, giving you that same satisfying crunch.
• Spicy Kick: Add a pinch of cayenne pepper or a teaspoon of your favorite hot sauce to the egg wash for some heat. This makes for excitingly flavorful, nutritious baked chicken tenders.
• Herb Garden: Mix fresh chopped herbs like parsley, chives, or rosemary into the breadcrumb mixture for a burst of fresh flavor. It adds another layer of complexity to these already delicious tenders.
• Keto-Friendly: For a keto baked chicken tenders recipe, try using crushed pork rinds or almond flour as your breading instead of breadcrumbs. This keeps the carbs low while maintaining a great texture.

Quick Baked Chicken Tenders Healthy: Crispy & Delicious

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• Author: basmer1517
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

Enjoy delicious and healthy baked chicken tenders. This recipe offers a healthier take on a classic comfort food, perfect for family meals. You’ll love the satisfying crunch and great flavor without the added fat. Making these nutritious baked chicken tenders at home is easy and rewarding.

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Ingredients

Scale 1x2x3x

• 1.5 lbs boneless, skinless chicken breasts, cut into tenders
• 1 cup whole wheat breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 2 large eggs, beaten
• 1 tablespoon whole wheat flour

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Instructions

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a shallow dish, combine whole wheat breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, and black pepper.
3. In a second shallow dish, place the beaten eggs. In a third shallow dish, place the whole wheat flour.
4. Dredge each chicken tender first in the flour, shaking off any excess.
5. Dip the floured tender into the beaten eggs, ensuring it’s fully coated.
6. Finally, press the egg-coated tender into the breadcrumb mixture, coating both sides evenly. This step is key for that healthy baked chicken tenders crunch.
7. Place the coated chicken tenders onto the prepared baking sheet in a single layer.
8. Bake for 20-25 minutes, flipping halfway through, until the chicken is cooked through and golden brown. Ensure your healthy baked chicken tenders are thoroughly cooked.
9. Serve your easy healthy baked chicken tenders hot.

Notes

• For gluten-free healthy baked chicken tenders, use gluten-free breadcrumbs and flour.
• Serve with your favorite healthy dipping sauces.
• These nutritious baked chicken tenders are great for meal prep.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4 oz chicken tenders
• Calories: 250
• Sugar: 2g
• Sodium: 300mg
• Fat: 8g
• Saturated Fat: 2g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 15g
• Fiber: 3g
• Protein: 28g
• Cholesterol: 100mg

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