Healthy Chicken Tenders
Juicy, crispy, and guilt-free, these Healthy Chicken Tenders are the ultimate answer to your comfort food cravings! Perfectly seasoned with a Greek yogurt-based marinade and coated in a crunchy mixture of whole-grain breadcrumbs and Parmesan cheese, these baked tenders deliver all the flavor and texture without the excess oil. Packed with protein and baked to golden perfection in just 20 minutes, this recipe is a family-friendly favorite that's quick, easy, and nutritious. Serve them with a side of fresh greens or your favorite dipping sauce for a wholesome, satisfying meal that everyone will love. Plus, with prep time clocking in at just 15 minutes, these crispy baked chicken tenders are ideal for busy weeknights or guilt-free snacking.
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Recipe Information
Ingredients
- 1 pound Chicken tenders
- 0.5 cup Plain Greek yogurt
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 cup Whole-grain breadcrumbs
- 0.25 cup Grated Parmesan cheese
- Cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
In a medium-sized bowl, mix the Greek yogurt, garlic powder, onion powder, paprika, salt, and black pepper to create a flavorful marinade.
Add the chicken tenders to the bowl with the marinade, ensuring each tender is evenly coated.
In a separate shallow dish, combine the whole-grain breadcrumbs and grated Parmesan cheese.
Remove one chicken tender from the marinade, shaking off any excess, and dredge it in the breadcrumb mixture, pressing gently to ensure the coating adheres.
Place the coated chicken tender on the prepared baking sheet. Repeat the process with the remaining chicken tenders.
Once all the tenders are coated, lightly spray the tops with cooking spray to help them crisp up in the oven.
Bake the chicken tenders in the preheated oven for 18-20 minutes, flipping halfway through. Check that the internal temperature reaches 165°F (74°C).
Remove the chicken tenders from the oven and let them cool for a few minutes before serving.
Serve with your favorite dipping sauce or alongside a fresh green salad for a balanced meal.
Nutrition Facts
Calories |
1535 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.5 g | 75% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 205 mg | 68% | |
| Sodium | 3971 mg | 173% | |
| Total Carbohydrate | 154.1 g | 56% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 14.1 g | ||
| Protein | 106.6 g | 213% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 522 mg | 40% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1423 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
