Parmesan-Crusted Chicken Tenders

Parmesan-Crusted Chicken Tenders

23 Reviews
From: EatingWell Magazine, September/October 2010

Crispy, Parmesan-flecked chicken tenders dipped in marinara sauce is an easy dinner the whole family will love. Dipping them in a mixture of plain yogurt with chopped fresh basil would be tasty too. Serve with sautéed green beans and roasted sweet potato wedges.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • Canola or olive oil cooking spray
  • ¼ cup all-purpose flour
  • 2 large eggs
  • ½ cup finely shredded Parmesan cheese
  • 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
  • 1 pound chicken tenders
  • 1 tablespoon Italian seasoning
  • 1 teaspoon garlic powder
  • ¼ teaspoon salt
  • 1 cup marinara sauce, heated


  • Active

  • Ready In

  1. Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
  2. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
  3. Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.
  • Note: We like Ian's brand of coarse dry whole-wheat “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about ⅓ cup dry breadcrumbs.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Per serving: 399 calories; 20 g fat(3 g sat); 3 g fiber; 22 g carbohydrates; 30 g protein; 31 mcg folate; 132 mg cholesterol; 4 g sugars; 0 g added sugars; 599 IU vitamin A; 1 mg vitamin C; 96 mg calcium; 2 mg iron; 646 mg sodium; 478 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 vegetable, 3 lean meat

Reviews 23

May 17, 2016
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By: EatingWell User
GREAT ALTERNATIVE TO FRYING...KIDS LOVED IT! We loved this! The kids helped to make it. I made sure to use salt free Italian seasoning and garlic powder since the bread crumbs have so much salt in them. Made my own Mariana to control the sugar. Served with green beans....used the left over the next day on salads! I'm mean it's so good! Chicken tenders you can feel good about! Pros: QUICK EASY DINNER.... Cons: NONE
September 26, 2013
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By: EatingWell User
Pretty good! These were really good! My super picky boyfriend even ate them willingly, haha. I didn't have italian seasoning, but I did use some oregano. I also added a bit of paprika and red pepper. They were just a touch dry and plain, but I'm sure that's just because I didn't have the right seasonings. We didn't have any marinara, but they are GREAT with ranch dressing! I think next time I'll use a little more seasoning. I also do not own a wire baking rack, so I made them directly in a tinfoil-lined baking pan and they turned out just fine. They aren't greasy either, which is fantastic. Pros: crisp, good texture Cons: a bit dry
September 05, 2013
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By: EatingWell User
not enough cooking time I made halved the recipe and baked in my toaster oven. I wouldn't say my tenders were any larger than the standard size but after 10-11 minutes per side in a pre-heated toaster oven, they were still a little icky-sticky inside (I was about to slice up and serve to my kids - they aren't dippers). Popped them back in for another 5-7 minutes to make sure they were done enough. Agree with previous posters that they don't look anything like the picture -- I think you need to flip more than once during the cooking process to get an even golden glow.
June 24, 2013
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By: EatingWell User
Yum Yum .the only change is that you don't need the italian seasoning, just adds sodium...I sprinkled the chicken with sea salt and garlic powder and they were tasty! Oh, and I used italian style Panko. Pros: easy and quick
May 09, 2013
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By: EatingWell User
Surprisingly delicious My husband surprised me with this recipe. I am used to the gross kind of chicken tenders, and when we made this I was amazed at how easy, delicious, & healthy they were. This recipe is going on the list of frequently made after-work dishes! Pros: Easy & quick
February 19, 2013
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By: mandres268
we made these gluten free used GF panko breadcrumbs and eliminated the flour and they were just as crisp and tasty. we also make them smaller nugget size instead of tenders. my husband and 4 yr old love these! Pros: crispy and tasty
January 23, 2013
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By: EatingWell User
Very Tasty These came out tasting really good and had a nice crunch. Only thing is, they didn't brown evenly and certainly didn't look like the picture, but tasty nonetheless. I used panko instead of breadcrumbs. Pros: A lot of flavor Cons: Didn't brown evenly
January 10, 2013
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By: slip1988knot
I didn't use as many breadcrumbs as it suggests. Im hoping that means the calories were reduced. I tried it first with garlic roasted marinara sauce. It was very good. Pretty filling. Then I tried it by itself and then I could really taste the great flavors! I cut it up in pieces and the crusts sort of came of. But once you bite right into them without sauce they are delicious. I ate them with a salad with raspberry vinaigrette. I will most likely make these in the future. Pros: Fast and Easy Cons: I had higher expectations but still great.
September 20, 2012
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By: EatingWell User
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