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Say goodbye to plain chicken and make these easy low calorie chicken tenders! Oven-baked or air fried, these healthy Parmesan chicken tenders are a delicious way to get in some protein. Ready in 20 minutes!
Oven-baked Parmesan chicken tenders are crispy outside and juicy inside. So tasty that you’ll never guess they are also healthy and low in calories!
We all have that friend who always comments “But hey, don’t you get bored of eating healthy?” Well, actually the majority of people think that eating healthy is boring. But it is simply not true! With some changes here and there, you can make meals that are both healthy and delicious. Like these oven-baked chicken tenders: low calorie and macro-friendly!
What is more, this healthy chicken tender recipe is so easy that it comes together in under 30 minutes. No need to marinate the chicken or make strange batters!
The ingredients
This low calorie chicken tender recipe is very simple. You only need a handful of basic ingredients that you probably already have at home. Curious to learn more? Here is everything this recipe calls for, plus more details and substitutes!
- Chicken breast tenders: you can directly buy chicken tenders or make your own by cutting the chicken breast into tenders.
- Preferred flour: for a healthier option, I like using chickpea flour. But you are free to use any other flour – I anyway recommend all-purposes flour.
- Egg whites: for low calorie chicken tenders, instead of whole eggs this recipe uses egg whites – a great source of protein with zero fats and carbs. As an alternative you can utilize one large whole egg.
- Parmesan cheese: this will add a delicious flavor to the chicken. But if you don’t have it – or don’t like it –, feel free to replace with (low-fat) mozzarella cheese or skip completely.
- Seasonings: sea salt, garlic powder, onion powder, smoked paprika and a hint of pepper will take your chicken tenders to the next level!
- Panko breadcrumbs or breadcrumbs: for healthy chicken tenders, I like using natural panko breadcrumbs with no added salt and oils. Feel free to replace with common breadcrumbs – or even cornflakes if you want a crunchy experience!
- Cooking spray: opt for calorie-free cooking spray and make a low calorie chicken recipe, or use any oil you have.
How to make healthy chicken tenders
Prepare 3 separate bowls – add flour, Parmesan cheese, salt and seasonings into the first, the egg whites into the second and the panko breadcrumbs into the third.
Dip each chicken tender first into the egg whites, then coat with flour, then again dip into the egg whites and finally coat into the panko breadcrumbs, pressing firmly to cover both sides. Line over a parchment paper covered baking tray or in the air fryer basket.
Spray the chicken tenders with cooking spray or drizzle with olive oil. Bake in hot oven or hot air fryer for 12 to 20 minutes, flipping halfway through. The baking time changes based on the size of your chicken tenders – the bigger they are, the longer they will take!
Healthy air fryer chicken tenders
This Parmesan chicken tender recipe is also incredibly versatile. You have the option to make it either in the oven or in the air fryer, as you prefer!
Making air fryer low calorie chicken tenders is exactly the same as the oven-baked version, with the difference that you are going to air fry the chicken. Also, keep in mind that the air fryer is more powerful than the oven. Therefore you’ll need to reduce both temperature and baking time. Read the recipe description for all details!
How to store low calorie chicken tenders
Leftovers can be stored in an airtight food container in the fridge for up to 3 days. For a longer storage, first bake or air fry your Parmesan chicken tenders, then let cool completely at room temperature. Once cool, place in an airtight food container and freeze for up to 3 months. To reheat, place the chicken tenders on a baking sheet and pop in hot oven for a couple of minutes, until warm and crispy. Or use the air fryer, if you prefer!
More healthy chicken recipes
Easy Low Calorie Chicken Tenders
Ingredients
- 450 grams (1 lb) boneless chicken breast
- 80 grams (ca. 2) egg whites
- 40 grams (1/3 cup) preferred flour (I use chickpea flour)
- 2 tbsp Parmesan cheese
- 1/3 to 1/2 tsp salt (or to taste)
- 1/3 tsp smoked paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- pinch of pepper
- panko breadcrumbs (or breadcrumbs)
- cooking spray
Instructions
- Preheat oven to 200ºC (400ºF) or air fryer to 190 Cº (375ºF).
- Cut the chicken breast into tenders.
- Prepare 3 separate bowls – add flour, Parmesan cheese, salt and seasonings into the first, the egg whites into the second and the panko breadcrumbs into the third.
- Dip each chicken tender first into the egg whites, then coat with flour, then again dip into the egg whites and finally coat into the panko breadcrumbs, pressing firmly to cover both sides. Line over a parchment paper covered baking tray or in the air fryer basket.
- Spray chicken tenders with cooking spray or drizzle with olive oil. Bake in hot oven or hot air fryer for 12 to 20 minutes, flipping halfway through. The baking time changes based on the size of your chicken tenders – the bigger they are, the longer they will take!
How much is a serving? Like how many tenders are 97 cal,
Thank you so much for all your recipes:)
Hey dear Jocie,
thank you very much for your comment. One serving amounts to one large tender.
Have a great day,
Matteo