Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart's content.

EatingWell Test Kitchen
Source: EatingWell Magazine, August/September 2005




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 475 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

  • Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

  • Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

  • Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.


Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Nutrition Facts

185 calories; protein 26g; carbohydrates 4.4g; dietary fiber 1.3g; sugars 0.3g; fat 6.6g; saturated fat 1.1g; cholesterol 62.7mg; vitamin a iu 166.2IU; vitamin c 0.1mg; folate 7.7mcg; calcium 30.4mg; iron 1.3mg; magnesium 43.5mg; potassium 265.8mg; sodium 146.8mg; thiamin 0.1mg.

Reviews (37)

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37 Ratings
  • 5 star values: 25
  • 4 star values: 8
  • 3 star values: 2
  • 2 star values: 2
  • 1 star values: 0
Rating: 5 stars
Awesome everyone should try this I tried several recipe's for chicken with a nice crust but this if by far the best one I tried so far. Pros: healthy but delicious Cons: none Read More
Rating: 4 stars
Does anybody know if egg whites instead instead of whole eggs are used for health reasons or because the outcome will be influenced? Read More
Rating: 5 stars
These were pretty good. You should definately season your chicken with either salt or seasoning salt before putting them in the batter. Read More
Rating: 5 stars
Deeeeeeelicious I made these for dinner and oh my god these are delicious. Not to mention super duper easy. The instruction say 40 minutes to make but it only took me 30. These will for sure be a regular meal for me. All that protein practically no fat AND delicious?? Are you kidding!?! Your kids will love these your man will love these and you will looooove these. Pros: Super quick and easy! Read More
Rating: 5 stars
It was very good i do agree with the other comment about the nut mixture getting to gooey. I think putting the nut mixture in two bowls is a very good idea. My 6 year old daughter also loved them!! Yum!! Read More
Rating: 5 stars
This is a very tasty recipe! Healthy too! I did have a problem after I breaded the other half of the chicken. The nut/flour mixture became to gooey and would not stay on the chicken. I think next time I will divide the nut/flour mixture into 2 bowls to solve this problem. I also used boneless skinless chicken breasts and just cut them into 4-5 smaller pieces instead of using chicken tenders. Came out moist tasty and delicious. Janine St. Augustine Florida Read More
Rating: 4 stars
That can be seen in the dark. Straightforward if a child is an owl in the cryptic he sees wrong. The situation can be clarified if a) the feed fruitful products and b) to know a scarcely any tricks. Read More
Rating: 4 stars
Thanks! We enjoyed. I printed a coupon for 1 off King Arthur Flour at I love to try new recipes and save money while doing it. Read More
Rating: 3 stars
This was very easy to make my husband - who doesn't ordinarily like much (especially anything healthy) really liked this chicken. It was a little dry but nothing a little hot sauce didn't I probably over did the chicken on my own. Pros: my husband liked them! Cons: a little dry Read More