Description
Crispy and flavorful oven baked chicken tenders coated with a Parmesan and panko breadcrumb crust, served with a tangy roasted garlic yogurt sauce. A healthier alternative to fried tenders that's perfect for lunch or dinner.
Ingredients
Scale
Chicken Tenders
- 1 pound chicken tenders
- 1/2 cup all-purpose flour
- 2 large eggs
- 1 cup panko breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon chicken bouillon
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- olive oil spray
Roasted Garlic Yogurt Sauce
- 1 head of garlic
- 1 tablespoon olive oil
- 1 cup plain Greek yogurt
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Preheat Oven: Preheat the oven to 425°F. Line a sheet pan with parchment paper and lightly spray it with cooking spray to prevent sticking.
- Roast Garlic: Cut the top off the garlic head to expose the cloves, drizzle with 1 tablespoon olive oil, then wrap the head in foil. Place in the oven and roast for about 30 minutes until softened and fragrant.
- Prepare Breading Station: Set up three shallow bowls: one with flour, one with whisked eggs, and one with a mixture of panko breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, chicken bouillon, Italian seasoning, salt, and pepper. Mix the dry ingredients well.
- Coat Chicken: Pat the chicken tenders dry with paper towels. Dredge each tender in flour thoroughly, then dip into the egg mixture until fully coated. Finally, press the tenders into the breadcrumb mixture to coat evenly on all sides. Arrange the breaded tenders on the prepared baking sheet.
- Spray and Bake: Lightly spray the coated chicken strips with olive oil spray to help browning. Bake in the preheated oven for 22 minutes, flipping once halfway through. The tenders should be golden brown and reach an internal temperature of 165°F.
- Make Garlic Yogurt Dip: When the garlic is done roasting and cooled enough to handle, squeeze out the soft cloves and mix into the Greek yogurt. Stir in lemon juice and season with salt and pepper to taste. Serve alongside the baked chicken tenders.
Notes
- Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days.
- Reheat leftovers in an air fryer or oven to maintain crispiness.
- For a spicier kick, add cayenne pepper or smoked paprika to the breadcrumb mixture.
- Using panko breadcrumbs helps achieve a lighter and crunchier crust compared to regular breadcrumbs.
- Ensure the internal temperature of chicken reaches 165°F for safe consumption.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 2 g
- Sodium: 600 mg
- Fat: 14 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 90 mg
