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delicious chicken tender stacked on a white platter
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5 from 2 votes

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.
Course Main Dish
Cuisine American
Keyword back to school, baked chicken, healthy chicken recipe, Kids Favorites
Prep Time 15 minutes
Cook Time 15 minutes
0 minutes
Total Time 30 minutes
Servings 6 servings
Calories 131kcal
Author Eileen Kelly


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


  • 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!


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.



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