Description
Crispy and flavorful oven baked chicken tenders coated with a seasoned panko and Parmesan crust, served with a creamy roasted garlic yogurt sauce. Perfect for a healthy and delicious meal that cooks quickly in the oven.
Ingredients
Units
Scale
Chicken Tenders
- 1 pound chicken tenders
- 1/2 cup all-purpose flour
- 2 large eggs
- 1 cup panko breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon chicken bouillon
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- olive oil spray
Roasted Garlic Yogurt Sauce
- 1 head of garlic
- 1 tablespoon olive oil
- 1 cup plain Greek yogurt
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Preheat Oven: Preheat the oven to 425°F. Line a baking sheet with parchment paper and spray it lightly with cooking spray to prevent sticking.
- Roast Garlic: Cut the top off the head of garlic to expose the cloves. Drizzle with 1 tablespoon olive oil, wrap in foil, and roast in the oven for about 30 minutes while preparing the chicken. This will create a mellow, sweet garlic flavor for the sauce.
- Prepare Breading Stations: Set up three shallow bowls. Place the flour in the first bowl, whisk the 2 eggs in the second, and in the third bowl combine the panko breadcrumbs, grated Parmesan, garlic powder, onion powder, chicken bouillon, Italian seasoning, salt, and black pepper. Mix well.
- Coat Chicken Tenders: Pat the chicken tenders dry with paper towels. Dredge each tender in the flour, coating all sides. Dip into the beaten eggs, then press into the seasoned panko mixture to thoroughly coat. Arrange the coated tenders on the prepared baking sheet.
- Bake Chicken: Lightly spray the coated chicken tenders with olive oil spray to ensure crispness. Bake in the preheated oven for 22 minutes, flipping halfway through. The tenders should be golden brown and reach an internal temperature of 165°F.
- Make Garlic Yogurt Sauce: Once the roasted garlic is cool enough to handle, squeeze out the softened cloves into a bowl. Mash them and mix with the plain Greek yogurt and lemon juice. Season with salt and pepper to taste.
- Serve: Serve the crispy baked chicken tenders hot with the roasted garlic yogurt sauce for dipping.
Notes
- Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days.
- Reheat leftovers in an air fryer to retain crispiness.
- If you prefer spicier tenders, add a pinch of cayenne pepper or smoked paprika to the breadcrumb mixture.
- Use gluten-free flour and breadcrumbs to make this recipe gluten free.
- You can substitute the chicken bouillon with chicken broth powder or omit it for a less salty option.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 2 g
- Sodium: 600 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 110 mg
