Heart-Healthy Crispy Fried Chicken Tenders
Indulge in the satisfying crunch of these *Heart-Healthy Crispy Fried Chicken Tenders*, a guilt-free twist on a classic comfort food favorite. Perfectly marinated in low-fat buttermilk for tenderness and coated with a flavorful blend of whole wheat breadcrumbs and wholesome spices like paprika, garlic powder, and a hint of cayenne, these baked chicken tenders deliver all the crispiness and taste of traditional fried versions—without the excess oil. Lightly sprayed with olive oil and oven-baked to golden perfection, they’re an easy, 40-minute recipe designed for health-conscious food lovers. Serve them alongside a fresh salad or steamed veggies for a balanced, protein-packed meal the whole family will love. Perfect for weeknight dinners, meal prep, or snacking, these crispy chicken tenders are as nutritious as they are delicious!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 1 cup low-fat buttermilk
- 1 cup whole wheat breadcrumbs
- 0.5 cup whole grain flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon salt
- 0.5 teaspoon ground black pepper
- olive oil spray
Instructions
Cut the boneless, skinless chicken breast into strips, approximately 1 inch wide.
In a bowl, pour the low-fat buttermilk and add the chicken strips, ensuring they are fully submerged. Cover and marinate in the refrigerator for at least 30 minutes to 1 hour.
Preheat the oven to 425 degrees Fahrenheit (220 degrees Celsius) and line a baking sheet with parchment paper.
In a shallow dish, combine the whole wheat breadcrumbs, whole grain flour, paprika, garlic powder, onion powder, dried oregano, cayenne pepper, salt, and ground black pepper. Mix well to evenly distribute the spices.
Remove the chicken strips from the buttermilk, letting any excess drip off, then dredge them in the breadcrumb mixture to coat all sides thoroughly.
Place the coated chicken tenders on the prepared baking sheet. Ensure they are not touching each other for even baking.
Spray the olive oil lightly and evenly over the chicken tenders to help achieve a crispy texture.
Bake in the preheated oven for 15-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through with an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius).
Remove from the oven and allow the chicken tenders to cool slightly before serving.
Serve with a side of your choice, such as a fresh salad or steamed vegetables, for a balanced meal.
Nutrition Facts
Calories |
1526 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.9 g | 34% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 2582 mg | 112% | |
| Total Carbohydrate | 142.4 g | 52% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 16.7 g | ||
| Protein | 173.8 g | 348% | |
| Vitamin D | 3.7 mcg | 19% | |
| Calcium | 471 mg | 36% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 2240 mg | 48% | |
*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.
