These oven-baked Parmesan chicken tenders feature juicy chicken breast strips covered in seasoned flour, dipped in beaten eggs, and coated with a crispy mixture of breadcrumbs and grated Parmesan cheese.
Baking at 400°F (200°C) creates a golden, flavorful crust without the need for deep frying.
With simple ingredients, straightforward preparation, and a total cooking time of 55 minutes, this recipe makes six servings.
Each portion contains approximately 240 calories and 21 grams of protein, making these tenders a convenient choice for family dinners, lunches, or appetizers.
Recipe Overview
- Preparation Time: 20 minutes
- Cooking Time: 35 minutes
- Total Time: 55 minutes
- Servings: 6
- Oven Temperature: 400°F (200°C)
- Cooking Method: Oven-baked
Ingredients
For the Chicken
- 3 boneless, skinless chicken breasts
- Salt, to taste
- Ground black pepper, to taste
- Nonstick cooking spray
For the Seasoned Flour
- ½ cup all-purpose flour
- 2 teaspoons Italian seasoning
- 1 teaspoon ground paprika
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
For the Egg Wash
- 3 large eggs
For the Parmesan Breadcrumb Coating
- 1 cup breadcrumbs
- ½ cup grated Parmesan cheese
Equipment Needed
- Large baking sheet
- Resealable plastic bag
- Two shallow bowls and one small bowl
- Whisk or fork
- Knife and cutting board
- Tongs or a fork
- Measuring cups and spoons
How to Make Parmesan Chicken Tenders
Step 1: Prepare the Oven and Baking Sheet
Preheat the oven to 400°F (200°C). Lightly coat a large baking sheet with nonstick cooking spray to prevent the chicken from sticking and make cleanup easier.
Trim any excess fat from the chicken breasts and cut them lengthwise into evenly sized strips. Keeping the pieces similar in thickness helps them cook at approximately the same rate. Season the strips on both sides with salt and ground black pepper.
Step 2: Mix the Seasoned Flour
Add the all-purpose flour, Italian seasoning, paprika, garlic powder, and onion powder to a resealable plastic bag. Seal the bag and shake it gently to distribute the seasonings throughout the flour.
Place the chicken strips inside the bag, seal it again, and shake until each piece is coated with a thin, even layer of seasoned flour. Work in batches if necessary to prevent the strips from sticking together.
Step 3: Prepare the Egg Wash and Breadcrumb Mixture
Crack the eggs into a small bowl and beat them with a whisk or fork until the yolks and whites are thoroughly combined.
In a separate shallow bowl, combine the breadcrumbs and grated Parmesan cheese. Stir until the cheese is evenly distributed throughout the crumbs. Arrange the bowls next to each other to create an efficient coating station.
Step 4: Coat the Chicken Strips
Remove one flour-coated chicken strip from the bag and shake off any excess flour. Dip it into the beaten eggs, turning it to cover all sides.
Transfer the strip to the Parmesan breadcrumb mixture. Press the crumbs gently onto the chicken so the coating adheres to the surface. Turn the strip and coat the other side, including the edges.
Repeat with the remaining chicken pieces, arranging each coated tender in a single layer on the prepared baking sheet. Leave a little space between the pieces to allow heat to circulate and help the coating brown evenly.
Step 5: Bake Until Golden and Cooked Through
Place the baking sheet on the middle rack of the preheated oven. Bake for approximately 35 to 40 minutes, turning the chicken tenders halfway through the cooking time to encourage even browning.
Check the thickest part of a tender with an instant-read thermometer. Chicken should reach an internal temperature of 165°F (74°C) to be safe to eat. The coating should appear golden brown, and the meat should be fully cooked without any pink in the center.
Remove the tenders from the oven and let them rest briefly before serving.
Helpful Tips for Crispy, Flavorful Tenders
Cut the Chicken Evenly
Uniform strips are important for consistent cooking. If some pieces are considerably thicker than others, the thinner tenders may finish cooking sooner. Cut the chicken into similar sizes and check the internal temperature of the thickest pieces.
Keep the Coating Station Organized
Use separate utensils for handling raw chicken and cooked food. Keep one hand for the dry ingredients and the other for the egg wash when breading the tenders. This helps reduce mess and prevents unnecessary clumping in the breadcrumb mixture.
Avoid Overcrowding the Baking Sheet
Arrange the coated tenders in a single layer with space between them. If the chicken pieces are packed too closely together, moisture can collect around them and prevent the coating from crisping properly. Use a second baking sheet if needed.
Turn the Tenders Carefully
Flip the tenders halfway through baking with tongs or a thin spatula. Handle them gently so the breadcrumb and Parmesan crust stays attached. If the coating is sticking to the baking sheet, allow the chicken to cook a little longer before turning it.
Adjust the Cooking Time When Necessary
The recommended baking time is a guideline rather than a guarantee. Thicker strips may need additional time, while smaller pieces may cook faster. Always use an instant-read thermometer to confirm doneness instead of relying on color alone.
Serving Suggestions
Serve these Parmesan chicken tenders hot from the oven with your favorite dipping sauces. Marinara, ranch dressing, honey mustard, and garlic mayonnaise all complement the savory breadcrumb crust.
For a complete dinner, pair the tenders with roasted vegetables, a fresh green salad, mashed potatoes, or steamed rice. They also work well in wraps and sandwiches, sliced over a salad, or served as a party appetizer with several dipping options.
Easy Chicken Parmesan Variation
Turn leftover tenders into a simple chicken Parmesan-inspired meal. Arrange the cooked chicken in an oven-safe baking dish, spoon marinara sauce over the top, and sprinkle with shredded mozzarella or additional Parmesan cheese.
Bake in a preheated oven until the sauce is hot and the cheese has melted. Serve over cooked pasta or alongside garlic bread for a satisfying dinner.
Nutrition Facts
The estimated nutritional values below are for one serving, assuming the recipe is divided into six portions.
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 240 kcal | — |
| Total Fat | 7 g | 9% |
| Saturated Fat | 3 g | 13% |
| Cholesterol | 131 mg | 44% |
| Sodium | 323 mg | 14% |
| Total Carbohydrate | 22 g | 8% |
| Dietary Fiber | 2 g | 5% |
| Total Sugars | 2 g | — |
| Protein | 21 g | 42% |
| Calcium | 136 mg | 10% |
| Iron | 3 mg | 14% |
| Potassium | 205 mg | 4% |
| Vitamin C | 1 mg | 1% |
Percent Daily Values are based on a 2,000-calorie diet. Actual nutritional values may vary depending on the ingredients and brands used.
Final Thoughts
These baked Parmesan chicken tenders offer a simple way to prepare a crispy, cheese-coated chicken dinner without deep frying.
With a seasoned flour base, an egg wash, and a Parmesan breadcrumb crust, each strip develops a savory exterior while remaining tender inside.
Serve them with dipping sauces, add them to a family dinner, or transform leftovers into an easy chicken Parmesan meal.
