Name: Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
Prep time: 25 min
Total time: 25 min
Ingredients: 2 tablespoons all-purpose flour; 1 large egg; 0.5 cup panko breadcrumbs, preferably whole-wheat; 1 tablespoon everything bagel seasoning (see tip); 1 pound chicken tenders; 0.25 cup grapeseed or canola oil; 2 tablespoons extra-virgin olive oil; 1 tablespoon white-wine vinegar; 1 teaspoon Dijon mustard; 1 teaspoon honey; 0.125 teaspoon ground pepper; 5 ounces mixed baby greens

Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

4.6

(10)

10 Reviews

Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, it's easy to make your own to have on hand for quick and easy recipes like this chicken tender-topped salad that's ready in just 25 minutes.

Breana Lai Killeen, M.P.H., RD

Updated on September 3, 2022

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Healthy Aging Healthy Immunity Heart Healthy High-Protein Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

2 tablespoons all-purpose flour
1 large egg
½ cup panko breadcrumbs, preferably whole-wheat
1 tablespoon everything bagel seasoning (see tip)
1 pound chicken tenders
¼ cup grapeseed or canola oil
2 tablespoons extra-virgin olive oil
1 tablespoon white-wine vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
⅛ teaspoon ground pepper
5 ounces mixed baby greens

Directions

Place flour in a shallow dish and lightly beat egg in another shallow dish. Mix breadcrumbs and everything bagel seasoning in a third shallow dish. Dredge chicken tenders in flour, then egg, then breadcrumbs.
Heat grapeseed (or canola) oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until golden brown and an instant-read thermometer registers 165 degrees F, about 7 minutes total, adjusting the heat as needed to prevent burning.
Whisk olive oil, vinegar, mustard, honey and pepper in a large bowl. Add greens and toss to coat. Serve the greens topped with the chicken.

Tips

Look for Everything Bagel Seasoning in the spice aisle at well-stocked supermarkets or make your own at home. To make your own seasoning, combine 1 tablespoon each dried minced garlic, dried minced onion, poppy seeds, sesame seeds and salt with 1 1/2 teaspoons ground pepper. Store in an airtight jar or other container for up to 3 months. Stir well to recombine after storing.

Nutrition Facts (per serving)

394	Calories
25g	Fat
14g	Carbs
27g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. chicken & 2 cups salad
Calories 394
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 1g	5%
Total Sugars 2g
Protein 27g	53%
Total Fat 25g	32%
Saturated Fat 3g	16%
Cholesterol 109mg	36%
Vitamin A 1048IU	21%
Vitamin C 6mg	6%
Folate 62mcg	16%
Sodium 402mg	17%
Calcium 49mg	4%
Iron 2mg	10%
Magnesium 36mg	8%
Potassium 338mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.