5.0 from 3 votes
Baked Hummus Crusted Chicken Tenders Recipe
Whip up these family-friendly Baked Hummus Crusted (surprising, I know...but so good) chicken tenders in less than 30 minutes.
Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4 Servings
Calories: 276 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- ¼ cup whole wheat pastry flour or regular pastry flour
- 1 large egg
- 2 tablespoons hummus
- ¾ teaspoon paprika
- 1 cup panko breadcrumbs preferably whole wheat
- 3 tablespoons minced flat-leaf parsley
- ½ teaspoon salt
- ¼ teaspoon ground pepper
- 1 ¼ pounds about 8 chicken tenders
- cooking spray
Instructions
- Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Coat with cooking spray.
- Place the whole wheat flour in a medium bowl. In a shallow container, whisk together the egg, hummus and paprika. In a separate shallow container, combine the panko breadcrumbs, parsley, salt and pepper.
- Working with one chicken tender at a time, dredge the chicken in the flour, shaking off the excess. Next, dip in the egg mixture until the chicken is coated. Lastly, roll the chicken in the breadcrumb mixture, completely coating the outside.
- Transfer the chicken tenders to the prepared wire rack.
- Lightly coat the chicken tenders with cooking spray. Bake until the chicken is just cooked through and the breadcrumbs are starting to brown, 5 to 6 minutes per side.
- Serve with tzatziki sauce or plain yogurt mixed with paprika.
Cup of Yum
Notes
Nutrition Information
Serving
2Chicken Tenders
Calories
276kcal
(14%)
Carbohydrates
18g
(6%)
Protein
35g
(70%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
132mg
(44%)
Sodium
609mg
(25%)
Potassium
629mg
(18%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
540IU
(11%)
Vitamin C
5.7mg
(6%)
Calcium
50mg
(5%)
Iron
2.1mg
(12%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 276
% Daily Value*
| Serving | 2Chicken Tenders | |
| Calories | 276kcal | 14% |
| Carbohydrates | 18g | 6% |
| Protein | 35g | 70% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 132mg | 44% |
| Sodium | 609mg | 25% |
| Potassium | 629mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 540IU | 11% |
| Vitamin C | 5.7mg | 6% |
| Calcium | 50mg | 5% |
| Iron | 2.1mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.