Recipes › Main Course › Baked Parmesan Chicken Tenders Recipe

Baked Parmesan Chicken Tenders Recipe High-Protein

Recipe by Pedro M. A. Neves

These crispy baked parmesan chicken tenders deliver authentic Italian flavors with a modern fitness-focused twist. Breaded with seasoned panko and real Parmigiano-Reggiano, they're oven-baked to golden perfection while maintaining lean protein content. A satisfying main course that rivals any fried version without compromising your nutrition goals.

Ingredients

• 500g boneless, skinless chicken breasts (1.1 lbs)
• 100g panko breadcrumbs (3.5 oz)
• 60g grated Parmigiano-Reggiano cheese (2.1 oz)
• 2 large eggs
• 30g all-purpose flour (1 oz)
• 2 cloves garlic, minced
• 5ml olive oil (1 tsp)
• 2.5ml salt (0.5 tsp)
• 1.25ml black pepper (0.25 tsp)
• 2.5ml dried oregano (0.5 tsp)
• 2.5ml dried basil (0.5 tsp)
• Lemon wedges for serving

Instructions

1. Pat chicken breasts dry with paper towels, then slice each breast lengthwise into 4-5 strips approximately 2cm (0.75 inches) wide.

2. Set up three shallow bowls: one with flour mixed with 1.25ml salt and 0.625ml pepper, one with beaten eggs combined with minced garlic, and one with panko mixed with grated Parmigiano-Reggiano, oregano, and basil.

3. Coat each chicken strip first in the flour mixture, shaking off excess, then dip into the egg mixture, and finally press firmly into the panko-parmesan mixture until fully coated on all sides.

4. Place a large sheet of parchment paper on a baking sheet and lightly brush with 5ml olive oil.

5. Arrange coated chicken tenders on the prepared baking sheet in a single layer, spacing them 2cm (0.75 inches) apart without overlapping.

6. Bake at 200°C (400°F) for 16-18 minutes until the coating is deep golden brown and the internal temperature of the chicken reaches 74°C (165°F) when measured with a meat thermometer.

7. Remove from oven and allow to rest for 2 minutes before serving with lemon wedges and optional marinara sauce.

Substitutions

• Substitute panko with finely crushed Italian-seasoned almonds for a lower-carb, higher-fat alternative with nut-based crunch.
• Replace grated Parmigiano-Reggiano with aged Grana Padano for a slightly milder, still authentic Italian flavor.
• Use unsweetened almond flour mixed with panko at a 1:1 ratio to reduce carbohydrates while maintaining structure and coating texture.
• Swap chicken breast with turkey breast for a leaner protein source with comparable macros.

Tips

• Keeping chicken strips uniform in thickness ensures even cooking; use a meat mallet to gently pound thicker sections to about 1.5cm (0.6 inches) uniform thickness before breading.
• The parchment paper prevents sticking and allows for easy cleanup while the light olive oil brush promotes browning without excessive added fat.
• For extra crispness, chill breaded tenders in the refrigerator for 30 minutes before baking, which helps the coating adhere and crisp up better.
• Use a meat thermometer to verify doneness; this prevents overcooking and ensures food safety while maintaining juiciness.

Chicken cutlets breaded with Parmigiano-Reggiano are rooted in Italian culinary tradition, particularly in Northern Italy where Parmigiano-Reggiano production is concentrated. This baked version honors the classic technique of 'cotoletta' while adapting it for contemporary health-conscious cooking methods.

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