0 from 18 votes
Baked Panko Chicken Strips
If you're a fan of Parmesan crusted chicken tenders, you're going to love this recipe for baked panko chicken strips! They're just as tasty, but without the added calories from frying.
Prep Time
15 mins
Cook Time
15 mins
Total Time
27 mins
Servings: 4 Servings
Calories: 279 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- ¼ cup whole wheat flour
- 1 large egg
- 1 egg white
- 1 tablespoon Dijon mustard
- ½ teaspoon paprika
- 1 cup panko breadcrumbs preferably whole-wheat
- ⅓ cup finely grated Parmesan cheese
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 ¼ pounds about 8 chicken tenders
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, egg white, Dijon mustard and paprika. In a separate shallow container, combine the panko breadcrumbs, Parmesan cheese, salt and pepper.
- Pat the chicken dry with paper towels.
- 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. Last, 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 olive oil spray or 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 Dijon or honey mustard, or your favorite dipping sauce.
Cup of Yum
Notes
- Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the LoseIt! calculator. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.
Nutrition Information
Serving
2Chicken Tenders
Calories
279kcal
(14%)
Carbohydrates
19.5g
(7%)
Protein
40.4g
(81%)
Fat
4.7g
(7%)
Saturated Fat
1.3g
(7%)
Cholesterol
127.6mg
(43%)
Sodium
381.1mg
(16%)
Fiber
2.6g
(10%)
Sugar
1.3g
(3%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 279
% Daily Value*
| Serving | 2Chicken Tenders | |
| Calories | 279kcal | 14% |
| Carbohydrates | 19.5g | 7% |
| Protein | 40.4g | 81% |
| Fat | 4.7g | 7% |
| Saturated Fat | 1.3g | 7% |
| Cholesterol | 127.6mg | 43% |
| Sodium | 381.1mg | 16% |
| Fiber | 2.6g | 10% |
| Sugar | 1.3g | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.