Baked Chicken Tenders

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Tender chicken breast pieces are baked with a tasty breadcrumb coating flavored with lemon and Parmesan cheese.

EatingWell Test Kitchen

Updated on August 7, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Overhead view of a green serving plate of Baked Chicken Tenders recipe with a small white bowl of barbecue sauce — Photo:
Christine Ma

Prep Time:

20 mins

Additional Time:

15 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Nut-Free Low-Fat Soy-Free High-Protein Low-Calorie

Jump to Nutrition Facts

Are Baked Chicken Tenders Healthy?

Chicken breast is a lean source of high-quality protein. Protein is one of the main building blocks of bones, muscles, cartilage and skin, and it helps to supply our bodies with vital nutrients. Eating foods that contain protein can support weight-management goals and bone health, among many other potential benefits.

Baking chicken tenders significantly decreases the amount of oil required compared to deep frying. Using less oil generally leads to fewer calories consumed. Lightly coating the chicken tenders with nonstick spray before baking helps to crisp things up while also minimizing the amount of oil used.

What Goes Well with Baked Chicken Tenders?

We recommend serving these baked chicken tenders with low-calorie barbecue sauce, but feel free to serve them with other sauces like Creamy Honey-Mustard Dipping Sauce, Vidalia Onion BBQ Sauce or ranch dressing. Round out your meal with Crispy Oven-Baked Fries, Baked Sweet Potato Curly Fries with Parmesan or check out our handy guide to roasting vegetables.

Additional reporting by Jan Valdez

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Ingredients

Nonstick cooking spray
4 skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
2 egg whites, lightly beaten
1 tablespoon water
1 teaspoon finely shredded lemon peel
½ cup seasoned fine dry bread crumbs
¼ cup finely shredded Parmesan cheese
¼ cup bottled low-calorie barbecue sauce (Optional)

Directions

Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper. Lightly coat with cooking spray; set aside. Cut each chicken breast half lengthwise into 3 strips.

Christine Ma
In a small bowl, beat together egg whites, water and lemon peel. In another small bowl, stir together breadcrumbs and cheese. Dip chicken strips in egg white mixture, then in breadcrumb mixture, turning to coat. Arrange strips on prepared baking sheet. Lightly coat chicken strips with additional cooking spray.

Christine Ma
Bake about 15 minutes or until chicken is no longer pink (165°F), turning once halfway through baking. If desired, serve with barbecue sauce.

Christine Ma

Equipment

Large rimmed baking sheet

Originally appeared: Diabetic Living Magazine; updated January 2023

Nutrition Facts (per serving)

207	Calories
3g	Fat
11g	Carbs
32g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 pieces
Calories 207
% Daily Value *
Total Carbohydrate 11g	4%
Protein 32g	64%
Total Fat 3g	4%
Saturated Fat 1g	5%
Cholesterol 70mg	23%
Sodium 534mg	23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.