Description
These oven-baked crispy parmesan chicken tenders offer a healthier alternative to deep-fried versions, featuring a golden, crunchy coating made with panko and parmesan cheese. They are quick to prepare, perfect for busy weeknights, and hold up well for meal prep.
Ingredients
Scale
- 1 pound boneless, skinless chicken breasts
- 1 cup buttermilk
- 2 large eggs
- 1.5 cups Japanese-style panko breadcrumbs
- 0.5 cup freshly grated parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons avocado oil or olive oil (for spraying)
Instructions
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper and place a wire rack on top.
- Pat chicken breasts dry with paper towels and slice horizontally into 1-inch thick strips. Pound thick pieces to ensure even thickness.
- Combine buttermilk with a pinch of salt and pepper in a shallow bowl. Submerge chicken strips and marinate for at least 15 minutes.
- In a second bowl, whisk eggs. In a third bowl, mix panko, grated parmesan, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Remove chicken from buttermilk, letting excess drip off. Dip into egg wash, then press firmly into the panko-parmesan mixture to coat thoroughly.
- Place coated tenders on the wire rack. Lightly spray with avocado or olive oil.
- Bake for 12-15 minutes, flipping halfway through and spraying the other side with oil. Cook until internal temperature reaches 165°F (74°C) and coating is golden brown.
- Let chicken rest for 5 minutes before serving.
Notes
For maximum crispiness, use a wire rack to allow air circulation. Ensure chicken is patted dry before breading to prevent steaming. If breadcrumbs burn, lower oven temperature to 375°F (190°C). For gluten-free, use GF panko or crushed crackers. For dairy-free, substitute parmesan with nutritional yeast.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 3-4 tenders
- Calories: 325
- Sugar: 2
- Sodium: 450
- Fat: 12
- Saturated Fat: 4
- Carbohydrates: 20
- Fiber: 1
- Protein: 30
Keywords: crispy parmesan chicken tenders, oven baked chicken, healthy chicken recipe, meal prep, easy dinner, gluten-free option, dairy-free option