Baked Chicken Tenders

8 40 442
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Baked Chicken Tenders
Health Highlights


8 spray (about 1/3 second) Olive oil cooking spray
2 large egg Egg (for egg dip)
1 tsp Dijon mustard (for egg dip)
1 cup Panko bread crumbs
1/4 cup Parmesan cheese, grated
1 tsp Garlic powder
1 tsp Onion powder
4 breast Chicken breast, boneless, skinless (cut into strips; appox. 4 per breast)


  1. Preheat the oven to 375 degrees F and prepare a baking sheet with tinfoil and spray oil.
  2. In a bowl, whisk together the eggs and Dijon mustard.
  3. On a deep plate, mix together the panko bread crumbs, parmesan cheese, garlic powder, and onion powder. Alternatively, you can mix the ingredients in a bowl before pouring them onto a plate.
  4. Dip the chicken strips into the egg mixture, then coat in the bread crumb mixture.
  5. Place the coated chicken strips onto the greased baking sheet and bake for 25-30 minutes or until cooked through.

Nutrition Facts

Per Portion

Calories 442
Calories from fat 113
Calories from saturated fat 32
Total Fat 12.5 g
Saturated Fat 3.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 3.7 g
Cholesterol 283 mg
Sodium 464 mg
Potassium 892 mg
Total Carbohydrate 21.9 g
Dietary Fiber 1.4 g
Sugars 2.0 g
Protein 61 g

Dietary servings

Per Portion

Grain 0.8
Meat 2.6
Meat Alternative 0.3
Milk Alternative 0.1

Energy sources


Meal Type(s)