Heart Healthy Chicken Tenders
Indulge in guilt-free comfort food with these Heart Healthy Chicken Tenders—a wholesome twist on a classic favorite that doesn’t skimp on flavor or crunch! Made with lean chicken tenderloins marinated in tangy non-fat Greek yogurt and low-sodium soy sauce, these tenders are coated in a nutrient-packed crust of whole-wheat bread crumbs, finely ground oats, and a dash of Parmesan cheese for added savoriness. A perfectly balanced blend of garlic powder, paprika, and onion powder adds irresistibly bold flavors, while baking in the oven with a light olive oil spray ensures a crispy exterior without the added fat of frying. Ready in just 35 minutes, this easy and nutritious recipe is perfect for busy weeknights or meal prep, serving up a heart-smart protein option that pairs beautifully with a fresh salad or your favorite low-sodium dipping sauce.
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Recipe Information
Ingredients
- 1 lb Chicken tenderloins
- 1 cup Whole-wheat bread crumbs
- 0.5 cup Rolled oats (finely ground)
- 2 tbsp Parmesan cheese (grated)
- 1 tsp Garlic powder
- 1 tsp Paprika
- 1 tsp Onion powder
- 0.5 tsp Ground black pepper
- 2 tbsp Low-sodium soy sauce
- 0.5 cup Plain Greek yogurt (non-fat)
- as needed Olive oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.
In a small bowl, whisk together the Greek yogurt and low-sodium soy sauce to create a marinade for the chicken.
Add the chicken tenderloins to the bowl with the marinade, ensuring each piece is fully coated. Let them sit for 10 minutes while you prepare the breading mixture.
In a separate shallow dish, combine whole-wheat bread crumbs, ground rolled oats, Parmesan cheese, garlic powder, paprika, onion powder, and black pepper. Mix well to ensure an even distribution of spices.
Remove each chicken tenderloin from the yogurt marinade, allowing any excess to drip off, and coat it thoroughly in the breading mixture. Press gently to adhere the breading to the chicken.
Place the breaded chicken tenderloins on the prepared baking sheet, leaving space between each piece for even cooking.
Lightly spray the tops of the chicken tenders with olive oil spray to help them crisp up in the oven.
Bake in the preheated oven for 18-20 minutes, flipping halfway through, until the chicken tenders are golden brown and the internal temperature reads 165°F (74°C).
Remove from the oven, let rest for 2-3 minutes, and serve warm with your favorite heart-healthy dipping sauce or alongside a fresh salad.
Nutrition Facts
Calories |
1122 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 231 mg | 77% | |
| Sodium | 2189 mg | 95% | |
| Total Carbohydrate | 120.2 g | 44% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 11.9 g | ||
| Protein | 132.1 g | 264% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 391 mg | 30% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1687 mg | 36% | |
*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.
