Healthy Chicken Tenders Recipes

Find healthy, delicious chicken tenders recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

Rating: 4.67 stars
3
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, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper (see Associated Recipes). This healthy chicken recipe tops a simple salad for an easy dinner that's ready in 25 minutes.
By Devon O'Brien

Grilled Chicken Tacos with Slaw & Lime Crema

Rating: 5 stars
1
In this easy and healthy chicken taco recipe, we top grilled chicken tenders with a crunchy and colorful vegetable slaw and a simple blend of sour cream, lime juice and cilantro. The chicken is cooked on a grill pan, so these crowd-pleasing chicken tacos make for a great 25-minute weeknight dinner year-round.
By Robin Bashinsky

Air-Fryer Chicken Nuggets

These crispy air-fried chicken nuggets are a quick kid-friendly dinner that parents will love too. The homemade nuggets are healthier than fast-food versions--and more flavorful, thanks to the cornflake coating. You can also cut the chicken into strips for air-fryer chicken tenders. Be sure to cook those 2 to 3 minutes longer, or until done.
By Adam Hickman

Mediterranean Wrap

Rating: 4.26 stars
11
This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.
By EatingWell Test Kitchen

Chicken & Kale Soup

Rating: 5 stars
1
This easy chicken and kale soup will keep you warm on a cold and rainy day or any day that calls for a simple, hearty soup. For convenience, you can make this soup with frozen kale without the need to thaw it beforehand.
By Julia Levy

Thai Chicken Satay with Spicy Peanut Sauce

Rating: 3.8 stars
4
Spicy peanut sauce is the perfect match for these Thai-marinated grilled chicken strips.
By EatingWell Test Kitchen

Baked Chicken Tenders

Tender chicken breast pieces are baked with a tasty bread crumb coating flavored with lemon and Parmesan cheese.
By Diabetic Living Magazine

Honey-Mustard Chicken Tenders with Couscous & Carrots

Rating: 5 stars
1
Thanks to the quick-cooking power of chicken tenders, this honey-mustard chicken dinner comes together fast and easily for a family-friendly weeknight meal. The baby carrots are cooked in a simple orange juice and butter sauce which is lovely drizzled over the chicken and couscous.
By Katie Webster

BBQ Chicken Tenders

Rating: 4.57 stars
5
These crispy chicken “wings,” made with boneless, skinless chicken breast tenders, stay crispy with only a light coating of oil--no deep-frying needed. Serve as an appetizer or try them for dinner with crunchy vegetables and dip on the side.
By Hilary Meyer

Strawberry-Balsamic Spinach Salad with Chicken

Rating: 5 stars
2
A quick blender vinaigrette does double duty as dressing for this strawberry spinach salad and, with the addition of ketchup and strawberry preserves, as a barbecue sauce for the tenders.
By Adam Dolge

Quick Chicken Tikka Masala

Rating: 4.31 stars
13
One of the most popular Indian dishes in the U.S. and the U.K., chicken tikka masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We've simplified it to a one-skillet dish and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.
By EatingWell Test Kitchen

Spring Green Soup with Chicken

Rating: 5 stars
5
Sautéing chicken in a little oil first (rather than poaching in the broth) creates some browned bits in the pan (aka fond) that give this green soup a richer flavor.
By Adam Dolge
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Inspiration and Ideas

Parmesan-Crusted Chicken Tenders

Parmesan-Crusted Chicken Tenders
Rating: Unrated
9
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.
Buffalo Chicken Wrap

Buffalo Chicken Wrap
Rating: Unrated
7
Moms and Dads like wraps because they're neat and compact--so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!
Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
Rating: Unrated
15
Skillet Chicken with Cranberries & Apples

Skillet Chicken with Cranberries & Apples
Rating: Unrated
6
Roasted Chicken Tenders with Peppers & Onions

Roasted Chicken Tenders with Peppers & Onions
Rating: Unrated
1
Chipotle Chicken Satay with Grilled Vegetables

Chipotle Chicken Satay with Grilled Vegetables
Rating: Unrated
2

Honey-Mustard Chicken with Asparagus Farrotto

Rating: 4.75 stars
4

Risotto gets a whole-grain upgrade by swapping in farro (a type of wheat) for the white rice. The farrotto adds a chewy bite and nutty flavor, plus 4 extra grams of fiber per serving.

All Healthy Chicken Tenders Recipes

Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

Rating: 4.5 stars
4
Asparagus and bacon are wrapped around spiced chicken tenders in this quick and healthy chicken dinner. Serve with a green salad tossed with a balsamic vinaigrette or make extra cucumber-ranch dressing and use it for your salad too.
By Breana Killeen

Thai Chicken & Mango Stir-Fry

Rating: 4.18 stars
6
Both ripe and underripe mango work well in this chicken and vegetable stir-fry. If the mangoes you have are less ripe, use 2 teaspoons brown sugar. If they're ripe and sweet, just use 1 teaspoon or omit the brown sugar altogether.
By EatingWell Test Kitchen

Saucy Coconut-Chicken Stir-Fry

Rating: 4.72 stars
5
Thai flavors of coconut and basil come together in this fresh and spicy chicken and cabbage stir-fry. If your family prefers a milder meal, forgo the jalapeño. Serve with: Rice noodles and mango slices.
By EatingWell Test Kitchen

Goddess Veggie Bowls with Chicken

Dark green dinosaur kale contrasts with the warm tones of bell peppers and tomatoes in these hearty chicken and veggie bowls.
By Sara Haas, R.D.N., L.D.N.

Indian-Spiced Chicken & Asparagus

Rating: 4 stars
5
This easy chicken-and-asparagus sauté is boldly seasoned with aromatic cumin and fennel; the seeds are toasted in a skillet before grinding to bring out the most flavor. If you don't want to buy a whole jar of the spices, look for them in the bulk spice section in natural-foods stores and buy just what you need for this recipe. Serve over brown rice, millet or quinoa.
By Victoria Abbott Riccardi

Baked Sriracha-Coconut Chicken Tenders

Rating: 5 stars
1
A mixture of egg and Sriracha brings heat to these homemade chicken tenders and also helps the crunchy blend of puffed rice cereal and coconut chips stick. The tenders are then baked for a quick and healthy meal--no frying required.
By Carolyn Malcoun

Vegetable Lover's Chicken Soup

Rating: 4.15 stars
7
Classic comfort food is yours, in just slightly more than half an hour. Serve with some crusty whole-grain bread and top with grated Romano or Parmesan cheese.
By EatingWell Test Kitchen

Quick Chicken Tikka Masala for Two

Rating: 4.42 stars
7
One of the most popular Indian dishes in the U.S. and the U.K., chicken tikka masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We've simplified it to a one-skillet dish for two and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.
By EatingWell Test Kitchen

Hawaiian Ginger-Chicken Stew

Rating: 4.84 stars
8
This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.
By EatingWell Test Kitchen

Sweet & Sour Chicken with Brown Rice

Rating: 4.33 stars
4
In about the time it takes to order and pick up Chinese takeout, you can make this much healthier version of sweet & sour chicken. Our version loses all the saturated fat that comes from deep-frying, along with the extra sugar and salt. If you prefer, use tofu instead of chicken, and use your favorite vegetables; just be sure to cut them into similar-size pieces so they all cook at about the same rate.
By EatingWell Test Kitchen

Roasted Chicken & Vegetable Quinoa Salad

Mushrooms, carrots and onions are roasted with garlic and fennel seeds in this roast chicken and quinoa salad. Preparing the quinoa with a little less water than is typical makes it cook more quickly and keeps it fluffier‚ perfect for soaking up the sherry-vinegar dressing in this salad. Serve with garlic-rubbed toast.
By Lia Huber

Almond-Crusted Chicken Strips

Rating: 5 stars
1
Give these oven "fried" chicken strips a try, and you may just find the perfect healthy swap for restaurant chicken fingers.
By Diabetic Living Magazine

Grilled Chicken Tenders with Cilantro Pesto

Rating: 3.89 stars
4
Cook chicken tenders quickly on the grill and top with pesto made with cilantro and sesame seeds for a zesty, speedy dinner. Serve with: Quinoa and grilled asparagus.
By EatingWell Test Kitchen

Golden Chicken with Spicy Refried Beans

Rating: 4.78 stars
6
Kids love this combination of refried white beans and chicken tenders. If you're concerned about making it too spicy, omit the jalapeno. Serve with extra cheese to sprinkle on top.
By EatingWell Test Kitchen

Hawaiian Ginger-Chicken Stew for Two

Rating: 5 stars
1
This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.
By EatingWell Test Kitchen

Pretzel-Crusted Chicken Nuggets

Adults and kids alike devour these crunchy pretzel-coated chicken nuggets. What really makes them special is the tart-sweet cranberry dipping sauce. Make some extra sauce to spread on post-holiday turkey sandwiches.
By Joy Howard

Chicken with Black-Eyed Peas and Yellow Rice

Try this recipe when you've got a craving for old-fashioned soul food.
By Diabetic Living Magazine

Mache & Chicken Salad with Honey-Tahini Dressing

Rating: 4.86 stars
5
In this salad, mâche is tossed with spring ingredients--new red-skinned potatoes and fresh peas--and a lemony tahini dressing and chicken.
By Ellen Ecker Ogden

Boneless Buffalo Wings

Rating: 4.06 stars
5
Even though boneless Buffalo wings are made with healthy white-meat chicken, they're usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.
By EatingWell Test Kitchen

Salsa Chicken on a Stick

If you like fiery foods, give these low-carb, low-fat grilled chicken skewers a kick by making them with medium or hot salsa.
By Diabetic Living Magazine

Warm Arugula Salad with Chicken & Chevre

Rating: 5 stars
2
Grown-up and sophisticated, this salad will make you happy you're not a finicky kid. For an even dressier spin, substitute boneless skinless duck breasts for the chicken.
By Victoria Abbott Riccardi

Autumn Chicken Stew

Rating: 4.08 stars
5
This simple chicken stew stars three of fall's best crops--apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.
By EatingWell Test Kitchen

Chicken, Broccoli Rabe & Feta on Toast

Rating: 5 stars
2
The assertive flavor of broccoli rabe can be a schoolyard bully in dishes. But here, the sweet tomatoes and briny feta stand up to its bite, rendering this dish a rustic but comforting favorite. Still, if broccoli rabe proves too strong for your taste, you can substitute broccolini or even tiny, trimmed broccoli florets.
By EatingWell Test Kitchen

Couscous Paella Soup

Rating: 4 stars
1
This soup is inspired by the flavors and ingredients of paella, but unlike paella it's simple enough for a speedy weeknight dinner. If you can't find Spanish chorizo, use pepperoni (add a pinch of smoked paprika if you have it). Serve with warm whole-grain garlic bread.
By EatingWell Test Kitchen
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