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Photo:Christine Ma

Overhead view of a green serving plate of Baked Chicken Tenders recipe with a small white bowl of barbecue sauce

Christine Ma

Prep Time:20 minsAdditional Time:15 minsTotal Time:35 minsServings:4Yield:4 servingsJump to Nutrition Facts

Prep Time:20 minsAdditional Time:15 minsTotal Time:35 minsServings:4Yield:4 servings

Prep Time:20 mins

Prep Time:

20 mins

Additional Time:15 mins

Additional Time:

15 mins

Total Time:35 mins

Total Time:

35 mins

Servings:4

Servings:

4

Yield:4 servings

Yield:

4 servings

Jump to Nutrition Facts

Jump to recipeAre Baked Chicken Tenders Healthy?Chicken breast is a lean source ofhigh-quality protein. Protein is one of the main building blocks of bones, muscles, cartilage and skin, and it helps to supply our bodies with vital nutrients.Eating foods that contain proteincan support weight-management goals andbone health, among many other potential benefits.Baking chicken tenders significantly decreases the amount of oil required compared to deep-frying. Using less oil generally leads to fewer calories consumed. Lightly coating the chicken tenders with nonstick spray before baking helps to crisp things up while also minimizing the amount of oil used.What Goes Well with Baked Chicken Tenders?We recommend serving these baked chicken tenders with low-calorie barbecue sauce, but feel free to serve them with other sauces like Creamy Honey-Mustard Dipping Sauce, Vidalia Onion BBQ Sauce, orranch dressing. Round out your meal withCrispy Oven-Baked Fries, Baked Sweet Potato Curly Fries with Parmesan, or check out our handyguide to roasting vegetables.Christine Ma

Jump to recipe

Are Baked Chicken Tenders Healthy?Chicken breast is a lean source ofhigh-quality protein. Protein is one of the main building blocks of bones, muscles, cartilage and skin, and it helps to supply our bodies with vital nutrients.Eating foods that contain proteincan support weight-management goals andbone health, among many other potential benefits.Baking chicken tenders significantly decreases the amount of oil required compared to deep-frying. Using less oil generally leads to fewer calories consumed. Lightly coating the chicken tenders with nonstick spray before baking helps to crisp things up while also minimizing the amount of oil used.What Goes Well with Baked Chicken Tenders?We recommend serving these baked chicken tenders with low-calorie barbecue sauce, but feel free to serve them with other sauces like Creamy Honey-Mustard Dipping Sauce, Vidalia Onion BBQ Sauce, orranch dressing. Round out your meal withCrispy Oven-Baked Fries, Baked Sweet Potato Curly Fries with Parmesan, or check out our handyguide to roasting vegetables.Christine Ma

Are Baked Chicken Tenders Healthy?

Chicken breast is a lean source ofhigh-quality protein. Protein is one of the main building blocks of bones, muscles, cartilage and skin, and it helps to supply our bodies with vital nutrients.Eating foods that contain proteincan support weight-management goals andbone health, among many other potential benefits.

Baking chicken tenders significantly decreases the amount of oil required compared to deep-frying. Using less oil generally leads to fewer calories consumed. Lightly coating the chicken tenders with nonstick spray before baking helps to crisp things up while also minimizing the amount of oil used.

What Goes Well with Baked Chicken Tenders?

We recommend serving these baked chicken tenders with low-calorie barbecue sauce, but feel free to serve them with other sauces like Creamy Honey-Mustard Dipping Sauce, Vidalia Onion BBQ Sauce, orranch dressing. Round out your meal withCrispy Oven-Baked Fries, Baked Sweet Potato Curly Fries with Parmesan, or check out our handyguide to roasting vegetables.

Overhead view of various ingredients from Baked Chicken Tenders recipe

Cook Mode(Keep screen awake)IngredientsNonstick cooking spray4skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)2egg whites, lightly beaten1tablespoonwater1teaspoonfinely shredded lemon peel½cupseasoned fine dry breadcrumbs¼cupfinely shredded Parmesan cheese¼cupbottled low-calorie barbecue sauce (Optional)

Cook Mode(Keep screen awake)

Ingredients

Nonstick cooking spray

4skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)

2egg whites, lightly beaten

1tablespoonwater

1teaspoonfinely shredded lemon peel

½cupseasoned fine dry breadcrumbs

¼cupfinely shredded Parmesan cheese

¼cupbottled low-calorie barbecue sauce (Optional)

DirectionsPreheat oven to 400°F. Line a large rimmed baking sheet with parchment paper. Lightly coat with cooking spray; set aside. Cut each chicken breast half lengthwise into 3 strips.Christine MaIn a small bowl, beat together egg whites, water and lemon peel. In another small bowl, stir together breadcrumbs and cheese. Dip chicken strips in egg white mixture, then in breadcrumb mixture, turning to coat. Arrange strips on prepared baking sheet. Lightly coat chicken strips with additional cooking spray.Christine MaBake about 15 minutes or until chicken is no longer pink (165°F), turning once halfway through baking. If desired, serve with barbecue sauce.Christine MaEquipmentLarge rimmed baking sheetOriginally appeared: Diabetic Living Magazine

Directions

Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper. Lightly coat with cooking spray; set aside. Cut each chicken breast half lengthwise into 3 strips.Christine MaIn a small bowl, beat together egg whites, water and lemon peel. In another small bowl, stir together breadcrumbs and cheese. Dip chicken strips in egg white mixture, then in breadcrumb mixture, turning to coat. Arrange strips on prepared baking sheet. Lightly coat chicken strips with additional cooking spray.Christine MaBake about 15 minutes or until chicken is no longer pink (165°F), turning once halfway through baking. If desired, serve with barbecue sauce.Christine MaEquipmentLarge rimmed baking sheet

Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper. Lightly coat with cooking spray; set aside. Cut each chicken breast half lengthwise into 3 strips.

Overhead view of a cutting board with raw chicken slices next to a knife for Baked Chicken Tenders recipe

In a small bowl, beat together egg whites, water and lemon peel. In another small bowl, stir together breadcrumbs and cheese. Dip chicken strips in egg white mixture, then in breadcrumb mixture, turning to coat. Arrange strips on prepared baking sheet. Lightly coat chicken strips with additional cooking spray.

Overhead view uncooked chicken tenders on a baking sheet with parchment paper for Baked Chicken Tenders recipe

Bake about 15 minutes or until chicken is no longer pink (165°F), turning once halfway through baking. If desired, serve with barbecue sauce.

Overhead view cooked chicken tenders on a baking sheet with parchment paper for Baked Chicken Tenders recipe

Equipment

Large rimmed baking sheet

Originally appeared: Diabetic Living Magazine

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Nutrition Facts(per serving)207Calories3gFat11gCarbs32gProtein

Nutrition Facts(per serving)

  • Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Jan Valdez