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Baked Chicken Tenders
4.9 from 72 votes

Baked Chicken Tenders

Baked Chicken Tenders marinated in a yogurt-based mixture with garlic, paprika, Italian seasoning, and lemon juice develop tender, flavorful meat beneath a crispy panko and Parmesan crust. The breading is seasoned with garlic powder, chili powder, and Parmesan, giving the tenders a lightly spicy, savory crunch. Baking followed by optional broiling crisps the coating without deep frying.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 8 servings
Calories: 640 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 16 chicken breast tenders approximately 1 1/2-2 lbs, skinless
  • chicken marinade
  • 1 cup yogurt plain, Greek
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon Italian seasoning
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 lemon juiced
BREADING
  • 1 1/2 cups panko breadcrumbs Japanese style breadcrumbs
  • 1/3 cup Parmesan Cheese grated
  • 1 1/2 teaspoons garlic powder
  • 1/2 - 3/4 teaspoon chili powder
  • 1 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • olive oil spray non-stick

Instructions

    Cup of Yum
  1. Pre-heat the oven to 300F°. Line two baking sheets with foil and lightly spray with olive oil cooking spray and set aside.
  2. In a large bowl mix yogurt, garlic powder, paprika, Italian Seasoning, salt and pepper together well.
  3. Add lemon juice and fold in chicken tenders coating each piece with yogurt marinade. Refrigerate while mixing breading.
  4. In a shallow dish whisk together panko, parmesan cheese, garlic powder, chili powder, salt and pepper.
  5. Dip each chicken tender into the breading coating both sides and place on the baking sheets. Lightly spray the chicken with cooking spray. Bake for about 20 minutes. Broil if you want extra crispy topping one minute per side.

Nutrition Information

Serving 2Chicken tenders Calories 640kcal (32%) Carbohydrates 22g (7%) Protein 86g (172%) Fat 21g (32%) Saturated Fat 5g (25%) Polyunsaturated Fat 14g (82%) Cholesterol 221mg (74%) Sodium 1746mg (73%) Fiber 1g (4%) Sugar 4g (8%)

Nutrition Facts

Serving: 8 servings

Amount Per Serving

Calories 640

% Daily Value*

Serving 2Chicken tenders
Calories 640kcal 32%
Carbohydrates 22g 7%
Protein 86g 172%
Fat 21g 32%
Saturated Fat 5g 25%
Polyunsaturated Fat 14g 82%
Cholesterol 221mg 74%
Sodium 1746mg 73%
Fiber 1g 4%
Sugar 4g 8%

* Percent Daily Values are based on a 2,000 calorie diet.