Oatmeal Crusted Chicken Tenders
Crispy, wholesome, and packed with flavor, these Oatmeal Crusted Chicken Tenders are a healthier twist on a classic comfort food. Coated in a golden crust of coarsely ground old-fashioned oats, seasoned with smoky paprika, garlic, and onion powder, these baked chicken tenders deliver all the crunch and taste of traditional fried versions but without the guilt. Perfectly paired with your favorite dipping sauce, they’re easy to make, coming together in just 35 minutes, and are sure to please both kids and adults alike. Whether you’re meal-prepping for the week or whipping up a quick weeknight dinner, these protein-packed chicken tenders offer a satisfying, nutritious option that’s as fun to eat as it is to make. Baking instead of frying keeps them light, while the optional olive oil spray ensures a perfectly crisp exterior.
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Recipe Information
Ingredients
- 1 pound chicken tenders
- 1.5 cups old-fashioned rolled oats
- 0.5 cup all-purpose flour
- 2 large egg
- 2 tablespoons milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- optional olive oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it.
Place the rolled oats in a food processor and pulse 3–5 times until they are coarsely ground (similar to breadcrumbs). Transfer the oats to a shallow dish.
In a separate shallow dish, combine the all-purpose flour, garlic powder, onion powder, smoked paprika, salt, and black pepper.
In a third shallow dish, whisk together the eggs and milk until fully combined.
Pat the chicken tenders dry with paper towels. Working one at a time, dredge each tender in the flour mixture, making sure to coat it completely. Shake off any excess flour.
Dip the floured chicken tender into the egg mixture, allowing any excess to drip off.
Finally, coat the chicken tender in the oatmeal mixture, pressing lightly to help the oats adhere. Place the coated tenders on the prepared baking sheet.
Repeat the dredging process for all the chicken tenders.
Optionally, spray the tops of the chicken tenders lightly with olive oil to help them crisp up in the oven.
Bake in the preheated oven for 10 minutes. Flip the tenders over and bake for an additional 8–10 minutes, or until the chicken is cooked through and the crust is golden brown.
Remove the chicken tenders from the oven and let them rest for 2–3 minutes before serving.
Serve warm with your favorite dipping sauce and enjoy!
Nutrition Facts
Calories |
446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 139 mg | 46% | |
| Sodium | 978 mg | 43% | |
| Total Carbohydrate | 50.0 g | 18% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 1.6 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 60 mg | 5% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 429 mg | 9% | |
*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.
