Lemon Garlic Parmesan Chicken Tenders

Lemon Garlic Parmesan Chicken Tenders

Lemon Garlic Parmesan Chicken Tenders

Crispy, oven-baked chicken tenders with tangy lemon, garlic, and parmesan flavors. No flour, no frying, just addictive crunch and juicy chicken!

Ingredients

Item Amount
Egg (large) 1
Olive oil 2 tbsp
Lemon juice 2 tbsp (or juice of ½ lemon)
Fresh parsley (chopped) 1 tbsp
Garlic (minced) 2 tsp
Salt ¾ tsp
Black pepper (cracked) ¼ tsp
Chicken tenders 28 oz
Panko breadcrumbs 1 cup
Seasoned breadcrumbs ½ cup
Paprika 1 tsp
Garlic powder ½ tsp
Onion powder ½ tsp
Fresh grated parmesan cheese ¼ cup

Instructions

  1. Preheat your oven to 400°F (200°C). Lightly grease a baking sheet or tray.
  2. In a bowl, whisk together the egg, olive oil, lemon juice, parsley, garlic, salt, and pepper.
  3. Dip chicken tenders in the mixture and let sit for 5 minutes (optional: marinate for 30–60 mins).
  4. In a separate bowl, mix breadcrumbs, paprika, garlic powder, onion powder, and parmesan.
  5. Coat each tender in the crumb mixture, pressing lightly to adhere.
  6. Arrange tenders on the baking sheet and lightly spray with cooking spray.
  7. Bake for 10 minutes. Flip and bake another 5–10 minutes until golden and crispy.
  8. Optional: Broil for 2–3 minutes for extra crispiness.
  9. Serve with your favorite dipping sauce and enjoy!

Estimated Nutrition (Per Serving)

Nutrient Amount
Calories 360 kcal
Protein 30g
Carbohydrates 22g
Fat 18g
Fiber 1g
Sodium 580mg

Cooking Tips

  • Use olive oil spray for extra crispiness without deep frying.
  • Marinating longer boosts flavor and tenderness.
  • For a gluten-free version, use gluten-free breadcrumbs and Panko.
  • Pair with honey mustard, ranch, or garlic mayo for dipping.