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5.0 from 6 votes

Baked Chicken Tenders (with Homemade Caesar Dressing)

These Backed Chicken Tenders are healthy and delicious. I love to serve them with Homemade Caesar Dressing for an added pop of flavor.

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 3 -4 people
Calories: 978 kcal
Course: Main Course
Cuisine: American

Ingredients

For the Caesar dressing
  • 1 cup mayonnaise
  • 2 tsp Dijon mustard
  • 3 garlic cloves minced or grated
  • 1/2 cup grated Parmesan cheese
  • 1 tsp regular Worcestershire Sauce
  • 3 tbsp lemon juice
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp kosher salt
  • 1/2 tsp ground pepper
For the chicken
  • 1 1/2 lbs (650-700 grams) chicken breasts, cut into 3 inch long x 1/2 inch thick pieces
For the breadcrumbs mixture
  • 1 cup panko breadcrumbs
  • 3 tbsp hemp hearts
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 1 tsp kosher salt
  • 1/2 tsp ground pepper
  • 1/2 cup shredded Parmesan cheese
  • zest from 1 lemon
For the flour mixture
  • 3/4 cup all purpose flour
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 1 tsp kosher salt
  • 1/2 tsp ground pepper
For the egg mixture
  • 2 eggs, whisked
  • 1 tsp anchovy paste

Instructions

    Cup of Yum
  1. Preheat the oven to 400F and line a large baking sheet with parchment paper.
  2. Make the caesar dressing dip by mixing together all of the caesar dressing dip ingredients and set aside in the fridge.
  3. Prepare the breading stations: a) In a low bowl or shallow dish mix together ¾ cup panko breadcrumbs, 2 tbsp hemp hearts, 1 tbsp onion powder, 1 tbsp garlic powder, 1 tsp kosher salt, ½ tsp ground pepper, ¼ cup shredded parmesan cheese and zest from one lemon. Set aside.b) In a second shallow dish or low bowl mix together ¾ cup all purpose flour, 2 tsp onion powder, 2 tsp garlic powder, 1 tsp salt and ½ tsp pepper.c) In a third shallow dish or low bowl whisk together the 2 eggs and 1 tsp anchovy paste until well blended.
  4. Bread the chicken tenders: Dip each piece of chicken into the flour and toss to coat. Next, dip into the egg wash, letting excess egg drip off. Finally place the piece of chicken in the panko mixture and press gently to adhere the breadcrumbs. Add each breaded chicken tender to the parchment lined sheet pan.
  5. Spray the tops of the chicken tenders with cooking spray.
  6. Bake for 18-22 minutes or until golden brown and the chicken is cooked through to 165F. Serve with caesar dressing for dipping!

Notes

  • If you don't have hemp hearts, substitute with the same amount of breadcrumbs.
  • We love these chicken tenders as an fun appetizer! Or, make a whole appetizer spread by pairing with our Greek Meatball Recipe (Keftedes) and Spicy Greek Feta Dip (Tirokafteri)
  • Serve alongside a delicious salad like Maroulosalata aka my Mama’s Salad for a full meal!
  • If you love this recipe, try our Greek Style Homemade Chicken Nuggets

Nutrition Information

Calories 978kcal (49%) Carbohydrates 45.6g (15%) Protein 55.3g (111%) Fat 63.2g (97%) Saturated Fat 11.7g (59%) Polyunsaturated Fat 30.1g Monounsaturated Fat 17.9g Trans Fat 0.1g Cholesterol 247.8mg (83%) Sodium 1626.3mg (68%) Fiber 3.2g (13%) Sugar 3.1g (6%)

Nutrition Facts

Serving: 3-4 people

Amount Per Serving

Calories 978

% Daily Value*

Calories 978kcal 49%
Carbohydrates 45.6g 15%
Protein 55.3g 111%
Fat 63.2g 97%
Saturated Fat 11.7g 59%
Polyunsaturated Fat 30.1g 177%
Monounsaturated Fat 17.9g 90%
Trans Fat 0.1g 5%
Cholesterol 247.8mg 83%
Sodium 1626.3mg 68%
Fiber 3.2g 13%
Sugar 3.1g 6%

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