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Home » Recipes » Recipes

Oven Baked Parmesan Chicken Tenders

Published: Jan 8, 2020 · Modified: Aug 16, 2020 by Eileen xo

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Delicious baked parmesan crusted chicken tenders collage

Baked Parmesan Chicken Tenders are crispy, crunchy and juicy. Plus they are better for you because they're not fried.  They're also dipped in egg whites for a lighter flavor. The tenders are fresh tasting with a zing from parmesan cheese that surrounds the tenders.

In about 20 minutes you will have an amazing treat that's so much better than anything you can buy frozen from the grocer. Dip these tasty treats in Honey Mustard Sauce or Homemade Blue Cheese Dressing.

chicken tenders stacked on a plate with honey mustard sauce on the side.

No longer do you need to buy those overpriced frozen and hopefully made of real chicken tenders from the grocery store.

This recipe is easy and budget-friendly. These tasty baked chicken tenders can be made in bulk and freeze a bunch for a later date.

Parmesan Chicken Tenders

This recipe is easy, budget-friendly, and these tasty parmesan crusted chicken tenders can be made in bulk and freeze a bunch for a later date.

What type of chicken works well with this recipe?

This recipe uses boneless chicken tenderloins. Feel free to use any cut of chicken, even chicken on the bone can be used. Cooking times will be longer for larger cuts of chicken. The internal temperature of cooked chicken is 165F.

How long can the tenders be kept in the fridge?

Once you have baked the chicken, they can be kept in the fridge for up to 3 days in a covered container.

Can I freeze Baked Parmesan Chicken Tenders?

Absolutely. Freeze the chicken in freezer-safe bags or containers for up to 3 months. Defrost in the fridge. Reheat at 325 degrees for about 10 minutes. If cooking frozen, place on a baking tray and bake at 375F for about 30 minutes.

To ensure the chicken doesn't stick together, place the cooked chicken on a tray in the freezer for about 30 minutes. Then place the chicken in the freezer bag so they do not stick together in the freezer.

The recipe uses egg whites, can I use regular eggs?

Absolutely. I use carton egg whites when possible to reduce fat. Regular eggs

What can I serve with baked chicken tenders?

Garlic Herb Roasted Red Potatoes, another easy recipe pairs perfectly with baked chicken tenders. Crispy Roasted Potatoes are another delicious choice.

Looking for a veggie side, candied carrots, a very kid-friendly side is always popular. Roasted Broccoli and Garlic is another fabulous side.  Another great choice is Christina's from Christina's Cucinas delicious Sauteed Rapini, which is broccoli rave, so good.

Love chicken recipes, try these reader favorites

  • Instant Pot Shredded Chicken - a great way to make a big batch of chicken to use for salads, chicken casseroles calling for cooked chicken, etc.
  • Chicken Gyros - a super easy recipe that is so good and another reader favorite.
  • Chicken Satay with Peanut Dipping Sauce - a great tasting boneless chicken recipe that works as an appetizer or meal.

Chicken tenders coated in a parmesan bread crumbs on a platter with honey mustard sauce to the right side.

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  • Baking Trays with Racks - Another must-have for the kitchen. Racks are great to use for roasts and savory cooking.

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First Published: October 01, 2015... Last Updated: January 08, 2020
delicious chicken tender stacked on a white platter

Baked Parmesan Chicken Tenders

Baked parmesan chicken tenders have a crunchy, crispy crust and moist tender interior. Low-fat as they are baked and are dipped in egg whites as the egg wash. High heat ensures the crispy crunch of a fried chicken tender without all the fat.
5 from 2 votes
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Course: Main Dish
Cuisine: American
Keyword: back to school, baked chicken, healthy chicken recipe, Kids Favorites
Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
0 minutes minutes
Total Time: 30 minutes minutes
Servings: 6 servings
Calories: 131kcal
Author: Eileen Kelly

Equipment Needed:

Ingredients

  • 2 pounds boneless chicken breasts Note 1
  • 1 cup whole wheat seasoned breadcrumbs Note 2
  • 1 cup Parmesan cheese
  • ½ cup egg whites Note 3
  • salt and pepper to taste
  • olive oil spray

Instructions

  • Preheat oven to 400 degrees.
  • Spray the cookie sheet with non-stick olive oil spray. Set aside the seasoned cookie sheet until ready to place parmesan chicken tenders on the cookie sheet
  • In a separate bowl, whisk the egg whites and salt and pepper to your taste
  • In a separate bowl, combine the whole wheat seasoned Italian bread crumbs and the parmesan cheese together until blended
  • Dredge the chicken tenderloins into the egg white mixture.
  • Then dredge the chicken tenderloins into the Italian seasoned whole wheat bread crumbs.
  • Place the breaded chicken on the seasoned cookie sheet, continue until all chicken is breaded and on the cookie sheet.
  • Spray the top of al the breaded chicken with the olive oil spray. For not so crispy tops, just cook for about 20 minutes, If you want to have crispy chicken tenders on both sides, after 15 minutes, turn the chicken tenderloins over and cook for about another 5 minutes to crisp both sides.
  • Serve with your favorite dipping sauce!

Notes

Note 1: Boneless chicken breasts or tenderloins can be used for this recipe. 
Note 2: Regular bread crumbs work well. We have used gluten-free bread crumbs with great results.
Note 3: If using regular eggs, use 2 eggs. Carton egg whites is what we use for this recipe.
I am not a registered dietician but I try to give the most accurate nutritional information as possible. Any nutritional data I provide is an approximation and actual dietary information can vary based on ingredients and portion sizes.

 

Nutrition

Serving: 46g | Calories: 131kcal | Carbohydrates: 15g | Protein: 10g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 12mg | Sodium: 397mg | Potassium: 48mg | Fiber: 2g | Sugar: 1g | Vitamin A: 130IU | Vitamin C: 4mg | Calcium: 197mg | Iron: 1mg
Tried this recipe?Mention @Everyday_Eileen or tag #everydayeileen!

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Comments

  1. Mary

    January 15, 2020 at 8:01 am

    5 stars
    The chicken is so tender and the Parmesan crust was perfect. My kids have been bringing these for lunch to school. Thanks for the recipe

    Reply
    • Eileen xo

      January 18, 2020 at 12:00 am

      Excellent Mary, glad you enjoyed the recipe.

      Reply
  2. Kate

    March 27, 2018 at 9:13 am

    5 stars
    So much better than frozen chicken tenders. My kids love these all the time!

    Reply
    • Eileen xo

      March 27, 2018 at 4:00 pm

      I completely agree! These are great tenders

      Reply
  3. https://terbangwan.wordpress.com

    February 11, 2016 at 3:09 pm

    Greetings! I've been reading your website for a long time now and finally got the bravery to
    go ahead and give you a shout out from Kingwood Texas! Just wanted to mention keep up the fantastic
    work!

    Reply
  4. Tricia @ The Adventure List

    October 26, 2015 at 5:22 pm

    These look so good. Italian and chicken, two of my favorites

    Reply
    • Eileen xo

      October 27, 2015 at 12:11 am

      Thank you so much - I hope you enjoy

      Reply
  5. mandi

    October 23, 2015 at 8:30 pm

    I think my kids would love these- I'm going to give them a try!

    Reply
    • Eileen xo

      October 23, 2015 at 11:34 pm

      I hope you try them and let me know how the kids enjoyed

      Reply
  6. K. Lee Banks

    October 21, 2015 at 11:32 pm

    These look great - I would just substitute gluten-free bread crumbs and try them that way. Thanks for sharing!

    Reply
    • Eileen xo

      October 23, 2015 at 12:20 am

      That would be awesome - let me know if you make and how they turn out with the gluten free

      Reply
  7. James Phu

    October 19, 2015 at 10:31 am

    Great recipe thank you!

    Reply
  8. Rania

    October 16, 2015 at 7:49 pm

    That works so well for us because when I want the fried stuff I make them I don't eat...but I can make this for the whole family. Thanks for sharing.

    Reply
    • Eileen xo

      October 16, 2015 at 10:25 pm

      You are very welcome Rania! Me too, which is why I developed this recipe, I didn't want to miss out on the chicken and I didn't want to eat a high fat dish and it isn't a processed meal. Enjoy!

      Reply
  9. Rebecca Swenor

    October 14, 2015 at 4:04 am

    These baked parmesan chicken tenders sound amazing. I love parmesan cheese and so does my family so I will have to make these for them for sure. Thanks for the recipe.

    Reply
    • Eileen xo

      October 14, 2015 at 4:13 pm

      You are very welcome Rebecca.I hope you and your family enjoy the recipe.

      Reply
  10. CourtneyLynne

    October 13, 2015 at 8:45 pm

    Omg these chicken tenders look so yummy! So need to give them a try 🙂

    Reply
    • Eileen xo

      October 14, 2015 at 12:11 am

      I hope you do - easy and delish!

      Reply
  11. Jonathan

    October 12, 2015 at 12:42 am

    This sounds absolutely amazing! Might try this out this week.

    Reply
    • Eileen xo

      October 12, 2015 at 1:40 pm

      Jonathon, I hope you do!

      Reply
  12. Debbie Denny

    October 11, 2015 at 10:31 am

    Oh yumm. I like to cook up chicken ahead of time and put in the freezer. Makes for a good meal fast.

    Reply
    • Eileen xo

      October 11, 2015 at 11:56 am

      Me too Debbie! These are the perfect freezer Chicken Parmesan Tenders !

      Reply
  13. Jennifer Clay

    October 10, 2015 at 9:04 pm

    I always bake my chicken. I think it tastes so much better baked. I love this recipe! Parmesan is one of my favorites!

    Reply
    • Eileen xo

      October 10, 2015 at 11:34 pm

      Thank you Jennifer - I so agree and so much healthier baked !

      Reply
  14. Christie

    October 10, 2015 at 8:35 pm

    These look great! Pinning for later. Definitely want to try these.

    Reply
    • Eileen xo

      October 10, 2015 at 8:41 pm

      Thank you so much Christie - these are really tasty! I hope you enjoy and let me know how the recipe worked for you

      Reply
    • Eileen xo

      October 10, 2015 at 8:54 pm

      Thanks Christie - don' forrrget the Honey Mustard Sauce with it 🙂

      Reply
  15. Liz Mays

    October 10, 2015 at 6:13 pm

    They're so perfectly golden brown and look fantastic! I like the parmesan cheese in these.

    Reply
    • Eileen xo

      October 10, 2015 at 7:48 pm

      They are yummy - I hope you give them a go and enjoy!

      Reply
  16. Shann

    October 10, 2015 at 5:57 pm

    These sound delicious, and I love that they are baked. I also like that you used egg whites. Great idea!

    Reply
    • Eileen xo

      October 10, 2015 at 7:49 pm

      Thank you Shann - healthy way to get my chicken tender fix

      Reply
  17. tara pittman

    October 10, 2015 at 3:21 pm

    My boys love chicken nuggets so they would love these.

    Reply
    • Eileen xo

      October 10, 2015 at 5:09 pm

      I hope they enjoy Tara! They freeze and reheat really well!

      Reply
  18. Claudette

    October 10, 2015 at 2:00 pm

    Will test and add to my recipe book! Thanks

    Reply
    • Eileen xo

      October 10, 2015 at 2:27 pm

      Thank you Claudette - let me know how the chicken tenders recipe goes for you!

      Reply
  19. Jaclyn Anne

    October 10, 2015 at 1:14 pm

    These chicken tenders sound delish - I love Parmesan yum!

    Reply
    • Eileen xo

      October 10, 2015 at 1:32 pm

      I hope you like them - the parmesan adds a great flavor!

      Reply
  20. Karlyn Cruz

    October 10, 2015 at 11:15 am

    We make chicken tenders, but I've never tried them with whole wheat breadcrumbs. It'd definitely be a bit healthier this way.

    Reply
    • Eileen xo

      October 10, 2015 at 1:04 pm

      It is Karlyn - and the whole wheat bread crumb adds a little more fiber to the body 🙂

      Reply
  21. Jeanine

    October 10, 2015 at 10:32 am

    Oh my. Do these ever look amazing? I need to make these I know my kiddos wold love them!

    Reply
    • Eileen xo

      October 10, 2015 at 1:05 pm

      I hope you do - and remember they freeze really well too!

      Reply
  22. Danii

    October 10, 2015 at 5:35 am

    Low cal and low fat snack, perfect for me! Love finger food that is easy to snack on like this.

    Reply
    • Eileen xo

      October 10, 2015 at 10:10 am

      Thank you Danii - I hope you enjoy this one

      Reply
  23. Elizabeth O.

    October 10, 2015 at 12:38 am

    I loved baked food than fried food, so this would be perfect! Thanks for the recipe!

    Reply
    • Eileen xo

      October 10, 2015 at 10:12 am

      It really is a family favorite and low fat - I am glad you enjoy the chicken tenders

      Reply
  24. Dogvills

    October 09, 2015 at 11:06 pm

    Healthy and delicious. I'm always on the look out for ways to serve chicken breast. I can't wait to try this.

    Reply
    • Eileen xo

      October 09, 2015 at 11:59 pm

      Thank you - I hope you enjoy - these are tasty!

      Reply
  25. dana vento

    October 09, 2015 at 9:23 pm

    The recipe looks easy to make. Quick for an ice hockey night

    Reply
    • Eileen xo

      October 10, 2015 at 12:00 am

      They are so easy and you can also make a ton and freeze - they reheat really well!

      Reply
  26. Robin Rue (@massholemommy)

    October 09, 2015 at 9:11 pm

    Those sound phenomenal. I can't wait to make these.

    Reply
    • Eileen xo

      October 10, 2015 at 12:01 am

      Thank you - I hope you enjoy

      Reply
  27. Jasmine

    October 09, 2015 at 6:50 pm

    Yum! My family would love this!

    Reply
    • Eileen xo

      October 10, 2015 at 8:55 pm

      I hope you give it a try 🙂

      Reply
  28. Elizabeth

    October 05, 2015 at 2:18 pm

    I LOVE chicken tenders. Does that make me a kid? Who cares! Haha. I'm all about healthy and inexpensive meals so I might have to whip these babies up!! Love that there are only a few ingredients.. perfect for a college student like myself 🙂

    Reply
    • Eileen xo

      October 05, 2015 at 9:45 pm

      Elizabeth ~ I feel the same way about chicken tenders! These are really easy and quick to prepare! I hope you enjoy! Let me know how you like them!

      Reply
  29. IttyBittyFoodies

    October 05, 2015 at 1:58 pm

    I'm very big on baking instead of frying. We've done chicken wings in the oven as well. I love these chicken tenders. Great for weeknight dinners.

    Reply
    • Eileen xo

      October 05, 2015 at 3:18 pm

      IttyBittyFoodies - I love baked chicken wings as well! I hope you enjoy this recipe tpp :)!

      Reply
  30. Kyleigh Wegener

    October 03, 2015 at 7:00 pm

    I have saved this recipe and I can't wait to try it! I have the pallet of a seven year old so these are going to be added into my rotation of lunches, dinners, snacks, and breakfast (just for good measure. I love chicken tenders for breakfast)

    Reply
    • Eileen xo

      October 03, 2015 at 10:33 pm

      Kyleigh - you are so funny! 🙂 I am soglad you will be making these chicken tenders. I hope you enjoy and let me know how they taste!!

      Reply
  31. Natalie Uy

    October 01, 2015 at 9:55 pm

    Low cal, low fat, low cost and delish = my kind of food 🙂

    Reply
    • Eileen xo

      October 02, 2015 at 2:17 am

      Natalie - me too ! I hope you make this and let me know how you the recvipe worked for you! 🙂

      Reply
  32. Nicole Denton | Violet & Vine

    October 01, 2015 at 12:43 pm

    Those look really good! I love these types of tenders for different pastas, so I may need to steal this recipe 🙂

    Reply
    • Eileen xo

      October 01, 2015 at 1:01 pm

      Thank you Nicole! They do go well when paired with pasta! I hope you do make this recipe!

      Reply

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