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–+ servings

Easy Low Calorie Chicken Tenders

Say goodbye to plain chicken and make these easy low calorie chicken tenders! Baked or air fried, these healthy Parmesan chicken tenders are a delicious way to get in some protein. Ready in 20 minutes!
9chicken tenders
  • 97 kcal
  • P 13g
  • C 7g
  • F 1g
https://mattsfitchef.com/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

  1. Preheat oven to 200ºC (400ºF) or air fryer to 190 Cº (375ºF).
  2. Cut the chicken breast into tenders.
  3. 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.
  4. 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.
  5. 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!