Healthy crispy chicken tenders are back on the healthy food menu thanks to this heart healthy chicken recipe that turns a fast food classic into a healthier meal option. Boneless chicken tenders coated in panko breadcrumbs and savory spices are baked to golden-brown perfection to deliver the crunch you love without the fat.
Heart healthy lunches don’t get tastier than these crispy chicken tenders! Panko bread crumbs and spices make for a crunchy and flavorful coating for chicken tenders that results in a low calorie chicken recipe that satisfies your fast food cravings. Not only are these chicken fingers low calorie, but they’re also low fat, low cholesterol and low sodium. Plus they’re high protein. This chicken breast recipe is also easy to make and is great for meal prep!
Making chicken tenders is easy and only requires a few minutes of prep work. Just dip chicken strips in a bowl of beaten eggs before coating the chicken with seasoned breadcrumbs. To keep them healthy, bake chicken tenders at 375°F for 12 to 15 minutes rather than frying them. Another way to get super crunchy chicken fingers is to air fry chicken tenders after breading them.
Crispy chicken recipes that are heavily breaded and deep fried typically contain a lot of fat and calories. But baked chicken recipes can give you the same flavor and crunch while being much healthier. We use skinless boneless chicken breasts, which are low in saturated fat and are a lean source of protein. By coating the chicken in panko bread crumbs, it creates a crispy coating without the need to fry the chicken in lots of oil. That allows you to enjoy fast food favorites without the guilt.
When baking chicken tenders, cooking times may change based on the thickness of the chicken. This recipe calls for baking for 12-15 minutes at 375 degrees but oven temperatures vary so check the chicken for doneness on the earlier end of the timeframe. To make sure the chicken is fully cooked, cut into it and check if the meat is white and juices run clear. Avoid overcooking the chicken or it may be dry.
Whether you’re looking for healthy heart lunch ideas or you plan to eat these healthy chicken fingers at home for lunch and dinner, here are a few recipes that compliment this breaded chicken recipe:
Recipe yields 6 servings
Preheat the oven to 375 degrees. Lightly spray a baking sheet with nonstick cooking spray.
In a bowl, whisk the eggs. In another bowl, combine the panko bread crumbs, paprika, basil, oregano, parsley, garlic powder, salt and black pepper.
Dip chicken into egg and then toss into panko mixture.
Arrange the chicken in a single layer on the prepared baking sheet. Spray the chicken with nonstick cooking spray. Bake for 12 to 15 minutes, or until the chicken is cooked through and golden. Serve immediately or at room temperature.
Chicken is a great protein option for lunch, as it fills you up and gives you energy to plow through the rest of your day. We have many chicken recipes for lunch that mimic lunch box favorites but are made healthier! For other healthy lunch ideas, try these healthy salad recipes.