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5.0 from 12 votes

Healthy Parmesan Ranch Chicken Tenders

These Healthy Parmesan Ranch Chicken Tenders are crispy, juicy and SO flavorful! They're the easiest weeknight dinner the whole family will love and are made with only 6 simple ingredients. Skip the drive thru and enjoy these much healthier but just as delicious chicken tenders with your favorite dipping sauce and sides! 

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 8
Calories: 200 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 2 lbs. boneless chicken tenderloins
  • 1.5 cups crushed Corn Flakes (120g)
  • 1 (1-oz.) packet ranch seasoning mix
  • 1/2 cup grated Parmesan cheese
  • 2 large eggs
  • 2 Tbsp milk (30g)

Instructions

    Cup of Yum
  1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper/foil and spray with cooking spray.
  2. Trim tendons from tenderloins if desired. Pat chicken dry with paper towels (this will ensure the coating stays on and doesn’t slide off).
  3. In a wide shallow bowl, combine the corn flakes, ranch seasoning and grated cheese.
  4. In a separate bowl, whisk together the eggs and milk.
  5. Create an assembly line with the chicken, egg, and Corn Flake mixture. One by one, dip chicken tenders into the egg mixture, allowing any excess liquid to drip off, then coat each side with the Corn Flake mixture. Gently press the mixture onto the chicken so it stays. Then repeat for the rest of the tenders.
  6. Place the tenders on the prepared baking sheet and lightly spray the tops with cooking spray (this helps them brown better).
  7. Bake for about 13-15 minutes, flipping halfway through, or until the internal temperature reaches 165 degrees F.
  8. Serve with your favorite dipping sauce and enjoy!

Notes

  • To make gluten-free: ​use be sure to use a brand of corn flakes that is gluten-free.
  • To make dairy-free: use a dairy-free milk and substitute the ranch seasoning mix for 2 tsp Italian seasoning, 1/2 tsp paprika, and salt and pepper to taste (or seasoning of choice). 
  • Store leftover chicken tenders in an airtight container in the fridge for 3-4 days. You can also freeze chicken tenders in a freezer bag for up to 3 months. The reheat, let thaw completely then reheat.
  • Reheating Options:
  •  Oven: preheat the oven to 400°F. If time allows, let chicken come to room temperature for a few minutes to help them reheat evenly. Place chicken on wire rack and heat in oven for 5-10 minutes, or until hot and crispy. 
  •  Air Fryer: preheat air fryer to 380°F. Place chicken tenders in air fryer for 3-5 minutes or until heated through.
  • Helpful Tips!
  • Use Corn Flakes! Corn flakes help make these chicken tenders extra crispy and flavorful compared to using regular or panko bread crumbs.
  • Lightly spray the tops with cooking spray with nonstick spray. This helps them brown better in the oven!
  • Use chicken tenderloins! Chicken tenderloins are not only easy to use but help these chicken tenders bake evenly. If using breasts, I recommend pounding them into an even thickness then cutting into strips. 
  • Enjoy with your favorite dipping sauce! I love serving these chicken tenders with my Skinny Chick-fil-A Honey Roasted BBQ Sauce, ketchup or ranch dressing! 

Nutrition Information

Serving 1/8 of the chicken (125g) Calories 200kcal (10%) Carbohydrates 14.6g (5%) Protein 29.1g (58%) Fat 2.9g (4%) Saturated Fat 1.1g (6%) Fiber 0.5g (2%) Sugar 1.4g (3%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 200

% Daily Value*

Serving 1/8 of the chicken (125g)
Calories 200kcal 10%
Carbohydrates 14.6g 5%
Protein 29.1g 58%
Fat 2.9g 4%
Saturated Fat 1.1g 6%
Fiber 0.5g 2%
Sugar 1.4g 3%

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