20 Delicious Healthy Chicken Tender Recipes for Weight Loss Success

Are you on a quest to shed some pounds without sacrificing flavor? Look no further! Our roundup of 20 Delicious Healthy Chicken Tender Recipes is your golden ticket to weight loss success. Packed with protein and bursting with taste, these easy-to-make dishes promise to keep your dinner routine exciting and your waistline in check. Let’s dive into a world where healthy eating meets mouthwatering satisfaction!

Baked Parmesan Crusted Chicken Tenders

These Baked Parmesan Crusted Chicken Tenders are a crispy, cheesy delight that’ll have everyone asking for seconds. Perfect for a quick weeknight dinner or a fun appetizer, they’re sure to be a hit.

Ingredients

• 1 lb chicken tenders
• 1/2 cup grated Parmesan cheese
• 1/2 cup breadcrumbs
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 large egg
• 2 tbsp olive oil

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a shallow bowl, mix together 1/2 cup grated Parmesan cheese, 1/2 cup breadcrumbs, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, and 1/4 tsp black pepper.
3. In another bowl, beat 1 large egg.
4. Dip each chicken tender into the beaten egg, then coat thoroughly with the Parmesan mixture.
5. Place the coated tenders on the prepared baking sheet and drizzle with 2 tbsp olive oil.
6. Bake at 400°F for 20-25 minutes, flipping halfway through, until the tenders are golden and crispy.

The magic of these tenders lies in their double crunch—first from the breadcrumbs, then from the Parmesan that forms a golden crust. Serve with your favorite dipping sauce for an extra flavor boost.

Tip: For an extra crispy finish, broil the tenders for the last 2-3 minutes of baking, watching closely to prevent burning.

Grilled Lemon Herb Chicken Tenders

These Grilled Lemon Herb Chicken Tenders are a quick, flavorful way to bring a little zest to your weeknight dinners, perfect for those evenings when you crave something light yet satisfying.

Ingredients

• 1 lb chicken tenders
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tsp lemon zest
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes (optional)
• 2 tbsp chopped fresh parsley

Instructions

1. In a large bowl, whisk together 2 tbsp olive oil, 2 tbsp fresh lemon juice, 1 tsp lemon zest, 2 cloves minced garlic, 1 tsp dried oregano, 1/2 tsp salt, 1/4 tsp black pepper, and 1/4 tsp red pepper flakes if using.
2. Add the chicken tenders to the bowl, tossing to coat evenly. Let marinate for at least 15 minutes, or up to 1 hour in the refrigerator.
3. Preheat your grill to medium-high heat (about 375°F to 400°F). Grill the chicken tenders for 3-4 minutes per side, or until they reach an internal temperature of 165°F and have nice grill marks.
4. Sprinkle with 2 tbsp chopped fresh parsley before serving.

The marinade’s bright lemon and herb flavors penetrate the chicken beautifully, creating tenders that are juicy inside with a slightly charred, flavorful exterior.

Tip: For an extra burst of freshness, serve these tenders with a side of lemon wedges and a simple arugula salad.

Air Fryer Chicken Tenders with Almond Flour

Craving crispy chicken tenders without the guilt? These Air Fryer Chicken Tenders with Almond Flour are your golden ticket to a healthier, crunchier bite.

Ingredients

• 1 lb chicken tenders
• 1 cup almond flour
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 eggs
• 1 tbsp water
• Cooking spray

Instructions

1. Preheat your air fryer to 400°F for 5 minutes.
2. In a shallow bowl, whisk together the almond flour, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, and 1/2 tsp black pepper.
3. In another bowl, beat the eggs with 1 tbsp water.
4. Dip each chicken tender into the egg mixture, then coat evenly with the almond flour mixture.
5. Lightly spray the air fryer basket with cooking spray and place the coated tenders in a single layer.
6. Cook at 400°F for 10 minutes, flip the tenders, and cook for another 5 minutes or until golden and crispy.

The almond flour not only gives these tenders a satisfying crunch but also keeps them gluten-free and packed with flavor. Perfect for a quick weeknight dinner or a game-day snack!

Tip: For extra crispiness, let the coated tenders sit for 5 minutes before air frying.

Spicy Sriracha Lime Chicken Tenders

Get ready to spice up your dinner routine with these Spicy Sriracha Lime Chicken Tenders that pack a punch of flavor in every bite.

Ingredients

• 1 lb chicken tenders
• 2 tbsp olive oil
• 3 tbsp Sriracha sauce
• 2 tbsp honey
• 1 tbsp lime juice
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp chopped cilantro (for garnish)

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a small bowl, whisk together 2 tbsp olive oil, 3 tbsp Sriracha sauce, 2 tbsp honey, 1 tbsp lime juice, 1 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Place the chicken tenders on the prepared baking sheet and brush them generously with the Sriracha lime mixture.
4. Bake for 20 minutes, flipping halfway through, until the chicken is cooked through and the glaze is sticky and caramelized.
5. Garnish with 1 tbsp chopped cilantro before serving.

The magic of this recipe lies in the perfect balance of spicy, sweet, and tangy flavors, all while keeping the chicken tender and juicy. It’s a surefire way to bring some excitement to your weeknight meals.

Tip: For an extra kick, serve with a side of extra Sriracha sauce for dipping.

Healthy Chicken Tenders with Quinoa Coating

Who says healthy can’t be delicious? These crispy chicken tenders with a quinoa coating are a game-changer for weeknight dinners.

Ingredients

• 1 cup cooked quinoa
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 pound chicken tenders
• 2 eggs, beaten
• 1 tablespoon olive oil

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a bowl, mix 1 cup cooked quinoa, 1/2 cup grated Parmesan cheese, 1 teaspoon garlic powder, 1 teaspoon paprika, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
3. Dip each chicken tender into the beaten eggs, then coat thoroughly with the quinoa mixture.
4. Place the coated tenders on the prepared baking sheet and drizzle with 1 tablespoon olive oil.
5. Bake for 20-25 minutes, flipping halfway through, until the coating is crispy and the chicken is cooked through.

The quinoa coating gives these tenders an irresistible crunch without a drop of frying oil, making them a healthier twist on a classic favorite.

Tip: For extra crispiness, broil the tenders for the last 2-3 minutes of cooking.

Low Carb Keto Chicken Tenders

Craving something crispy without the carbs? These Low Carb Keto Chicken Tenders are your guilt-free ticket to satisfaction, with a golden crunch that’ll have everyone asking for seconds.

Ingredients

• 1.5 lbs chicken breast, cut into strips
• 1 cup almond flour
• 1/2 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 large eggs
• 2 tbsp olive oil

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a shallow bowl, mix together the almond flour, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
3. In another bowl, beat the eggs.
4. Dip each chicken strip into the beaten eggs, then coat thoroughly with the almond flour mixture.
5. Place the coated chicken strips on the prepared baking sheet and drizzle with olive oil.
6. Bake for 20-25 minutes, flipping halfway through, until the tenders are golden brown and crispy.

What sets these tenders apart is their unbeatable crunch, thanks to the almond flour and Parmesan coating that stays crisp even after baking. Perfect for dipping into your favorite low-carb sauce!

Tip: For extra crispiness, broil the tenders for the last 2-3 minutes of cooking, keeping a close eye to prevent burning.

Garlic Butter Chicken Tenders with Zucchini Noodles

These Garlic Butter Chicken Tenders with Zucchini Noodles are a quick, flavorful twist on classic comfort food, perfect for a weeknight dinner that feels anything but ordinary.

Ingredients

• 1 lb chicken tenders
• 2 medium zucchinis, spiralized into noodles
• 3 tbsp unsalted butter
• 4 garlic cloves, minced
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes
• 1 tbsp lemon juice
• 2 tbsp grated Parmesan cheese
• 2 tbsp chopped fresh parsley

Instructions

1. In a large skillet, heat olive oil over medium-high heat. Add chicken tenders, season with 1/4 tsp salt and 1/8 tsp black pepper, and cook for 4-5 minutes per side until golden and cooked through. Remove from skillet and set aside.
2. In the same skillet, melt butter over medium heat. Add minced garlic and red pepper flakes, sautéing for 1 minute until fragrant.
3. Add zucchini noodles to the skillet, tossing to coat in the garlic butter. Cook for 2-3 minutes until just tender.
4. Return chicken tenders to the skillet, drizzle with lemon juice, and sprinkle with remaining 1/4 tsp salt and 1/8 tsp black pepper. Toss everything together and cook for an additional minute to heat through.
5. Remove from heat, sprinkle with Parmesan cheese and chopped parsley before serving.

The magic of this dish lies in the garlic butter sauce that clings to every strand of zucchini noodle and piece of chicken, creating a harmony of flavors that’s both rich and refreshing.

Tip: For extra crispy chicken tenders, pat them dry with paper towels before seasoning and cooking.

Healthy BBQ Chicken Tenders

These Healthy BBQ Chicken Tenders are a game-changer for weeknight dinners, offering a smoky, sweet flavor without the guilt.

Ingredients

• 1 lb chicken tenders
• 1/2 cup BBQ sauce (look for a low-sugar variety)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a large bowl, toss the chicken tenders with 1 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp salt, and 1/4 tsp black pepper until evenly coated.
3. Arrange the tenders on the prepared baking sheet and bake for 15 minutes.
4. Remove the tenders from the oven, brush each one with 1/2 cup BBQ sauce, and return to the oven for an additional 5-7 minutes, or until the chicken is cooked through and the sauce is slightly caramelized.

The magic of these tenders lies in the quick broil at the end, which gives them that irresistible sticky-sweet crust. Perfect for dipping or piling onto salads for an extra protein punch.

Tip: For an extra smoky flavor, add a pinch of chipotle powder to the spice mix.

Chicken Tenders with Avocado Lime Dressing

These crispy Chicken Tenders with Avocado Lime Dressing are a game-changer for weeknight dinners, offering a perfect balance of crunch and creaminess.

Ingredients

• 1 lb chicken tenders
• 1 cup all-purpose flour
• 2 eggs, beaten
• 1 cup panko breadcrumbs
• 1 tsp salt
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp black pepper
• 1/4 cup vegetable oil
• 1 ripe avocado
• 1/4 cup sour cream
• 2 tbsp lime juice
• 1/4 tsp salt
• 1/4 tsp cumin

Instructions

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. In three separate bowls, place the flour, beaten eggs, and panko breadcrumbs mixed with 1 tsp salt, 1 tsp garlic powder, 1 tsp paprika, and 1/2 tsp black pepper.
3. Dip each chicken tender first in flour, then eggs, and finally coat with the panko mixture.
4. Heat vegetable oil in a large skillet over medium-high heat. Cook chicken tenders for 2-3 minutes per side until golden brown, then transfer to the prepared baking sheet.
5. Bake for 10 minutes until chicken is cooked through.
6. Meanwhile, blend avocado, sour cream, lime juice, 1/4 tsp salt, and cumin until smooth to make the dressing.
7. Serve chicken tenders hot with the avocado lime dressing on the side.

The magic of this recipe lies in the contrast between the crispy, seasoned chicken and the smooth, tangy avocado dressing—it’s a texture and flavor combo you’ll crave.

Tip: For extra crispiness, let the breaded chicken tenders rest in the fridge for 15 minutes before cooking.

Mediterranean Style Chicken Tenders with Olives and Feta

These Mediterranean Style Chicken Tenders with Olives and Feta are a quick, flavorful twist on a weeknight favorite, blending juicy chicken with briny olives and creamy feta for a dish that’s anything but ordinary.

Ingredients

• 1 lb chicken tenders
• 1/2 cup pitted Kalamata olives, halved
• 1/2 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon juice

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a large bowl, toss the chicken tenders with 2 tbsp olive oil, 1 tsp dried oregano, 1/2 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper until evenly coated.
3. Arrange the chicken tenders on the prepared baking sheet and bake for 20 minutes, flipping halfway through, until the chicken is golden and cooked through.
4. Remove the baking sheet from the oven and sprinkle the chicken with 1/2 cup halved Kalamata olives and 1/2 cup crumbled feta cheese. Drizzle with 1 tbsp lemon juice.
5. Return to the oven and bake for an additional 5 minutes, just until the feta begins to soften.

The combination of tangy feta and salty olives with the herb-infused chicken creates a Mediterranean flavor profile that’s both vibrant and comforting.

Tip: For an extra burst of freshness, garnish with chopped parsley before serving.

Healthy Chicken Tenders with Sweet Potato Fries

Who says comfort food can’t be healthy? These baked chicken tenders with sweet potato fries are a guilt-free twist on a classic favorite, perfect for a weeknight dinner that doesn’t skimp on flavor.

Ingredients

• 1 lb chicken tenders
• 2 large sweet potatoes, cut into fries
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 1 egg, beaten

Instructions

1. Preheat your oven to 400°F and line two baking sheets with parchment paper.
2. In a bowl, mix the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
3. Dip each chicken tender into the beaten egg, then coat evenly with the breadcrumb mixture. Place on one prepared baking sheet.
4. Toss the sweet potato fries with olive oil and spread them out on the second baking sheet.
5. Bake both the chicken tenders and sweet potato fries for 20-25 minutes, flipping halfway through, until the chicken is golden and cooked through and the fries are crispy.

The secret to these tenders’ crunch? A quick bake at high heat that locks in juiciness without deep frying. Serve with your favorite dipping sauce for a meal that’s sure to please.

Tip: For extra crispy fries, soak the cut sweet potatoes in cold water for 30 minutes before baking to remove excess starch.

Coconut Crusted Chicken Tenders with Mango Salsa

These Coconut Crusted Chicken Tenders with Mango Salsa bring a tropical twist to your dinner table, combining crispy, sweet, and tangy flavors in every bite.

Ingredients

• 1 lb chicken tenders
• 1 cup shredded coconut
• 1/2 cup panko breadcrumbs
• 1/2 cup all-purpose flour
• 2 eggs, beaten
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup mango, diced
• 1/4 cup red bell pepper, diced
• 2 tbsp red onion, finely chopped
• 1 tbsp fresh cilantro, chopped
• 1 tbsp lime juice
• 1/2 tsp sugar

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a shallow dish, mix together the shredded coconut, panko breadcrumbs, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Place the flour in another shallow dish and the beaten eggs in a third.
4. Dredge each chicken tender first in the flour, then dip into the eggs, and finally coat with the coconut mixture, pressing gently to adhere.
5. Place the coated tenders on the prepared baking sheet and bake for 20-25 minutes, until golden and crispy.
6. While the chicken bakes, combine the diced mango, red bell pepper, red onion, cilantro, lime juice, and 1/2 tsp sugar in a bowl to make the salsa.
7. Serve the chicken tenders hot with the mango salsa on the side.

The contrast between the crunchy coconut crust and the fresh, juicy mango salsa makes this dish a standout for any summer gathering.

Tip: For an extra crispy coating, lightly spray the tenders with cooking oil before baking.

Healthy Chicken Tenders with Cauliflower Rice

Who says healthy eating has to be boring? These crispy chicken tenders paired with fluffy cauliflower rice will have everyone asking for seconds.

Ingredients

• 1 lb chicken tenders
• 1 cup almond flour
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 eggs, beaten
• 2 tbsp olive oil
• 1 head cauliflower, grated into rice-sized pieces
• 1 tbsp lemon juice
• 2 tbsp chopped parsley

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a shallow bowl, mix almond flour, garlic powder, paprika, salt, and black pepper.
3. Dip each chicken tender into the beaten eggs, then coat evenly with the almond flour mixture.
4. Place the coated tenders on the prepared baking sheet and drizzle with olive oil.
5. Bake for 20 minutes, flipping halfway through, until golden and crispy.
6. While the chicken bakes, heat a large skillet over medium heat. Add the cauliflower rice and cook for 5 minutes, stirring occasionally, until tender.
7. Stir in lemon juice and chopped parsley, then remove from heat.
8. Serve the crispy chicken tenders over the cauliflower rice for a meal that’s as nutritious as it is satisfying.

The secret to these tenders’ irresistible crunch? Almond flour gives them a golden exterior without deep frying, making them a guilt-free favorite.

Tip: For an extra kick, add a pinch of cayenne pepper to the almond flour mixture.

Pesto Chicken Tenders with Cherry Tomatoes

These Pesto Chicken Tenders with Cherry Tomatoes are a vibrant, flavorful twist on a weeknight favorite, combining the herby freshness of pesto with the sweet burst of cherry tomatoes.

Ingredients

• 1.5 lbs chicken tenders
• 1/2 cup basil pesto
• 1 pint cherry tomatoes, halved
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a large bowl, toss the chicken tenders with 2 tbsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper, and 1/2 tsp garlic powder until evenly coated.
3. Spread the chicken tenders on the prepared baking sheet and bake for 15 minutes.
4. Remove the baking sheet from the oven, spoon 1/2 cup basil pesto over the chicken, and scatter the halved cherry tomatoes around the tenders.
5. Return to the oven and bake for an additional 10 minutes, or until the chicken is cooked through and the tomatoes are slightly softened.

The magic of this dish lies in the pesto forming a flavorful crust on the chicken, while the tomatoes add a juicy, sweet contrast that’s irresistible.

Tip: For an extra crunch, broil the tenders for the last 2 minutes of cooking.

Healthy Chicken Tenders with Greek Yogurt Dip

Who says comfort food can’t be healthy? These crispy chicken tenders with a creamy Greek yogurt dip are a game-changer for weeknight dinners.

Ingredients

• 1 lb chicken tenders
• 1 cup whole wheat breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp chopped dill
• 1/2 tsp garlic powder
• 1/4 tsp salt

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a bowl, mix together 1 cup whole wheat breadcrumbs, 1/2 cup grated Parmesan cheese, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Dip each chicken tender into the breadcrumb mixture, pressing gently to adhere, then place on the prepared baking sheet.
4. Bake for 20-25 minutes, flipping halfway through, until the tenders are golden and crispy.
5. While the chicken bakes, whisk together 1/2 cup Greek yogurt, 1 tbsp lemon juice, 1 tbsp chopped dill, 1/2 tsp garlic powder, and 1/4 tsp salt in a small bowl to make the dip.
6. Serve the crispy chicken tenders hot with the Greek yogurt dip on the side.

The secret to these tenders’ irresistible crunch? A double coating of whole wheat breadcrumbs and Parmesan, baked to perfection without a drop of oil.

Tip: For an extra kick, add a pinch of cayenne pepper to the breadcrumb mixture.

Chicken Tenders with Roasted Brussels Sprouts

Who says weeknight dinners have to be boring? These crispy chicken tenders paired with caramelized roasted Brussels sprouts will have everyone asking for seconds.

Ingredients

• 1 lb chicken tenders
• 1 lb Brussels sprouts, trimmed and halved
• 1/2 cup all-purpose flour
• 2 large eggs, beaten
• 1 cup panko breadcrumbs
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 1 tbsp honey
• 1 tbsp Dijon mustard

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a shallow dish, mix together the flour, garlic powder, smoked paprika, salt, and black pepper. Dip each chicken tender first in the flour mixture, then in the beaten eggs, and finally coat with panko breadcrumbs. Place on the prepared baking sheet.
3. Toss the Brussels sprouts with olive oil, honey, and Dijon mustard until evenly coated. Spread them out on the same baking sheet around the chicken tenders.
4. Bake for 20-25 minutes, flipping the chicken tenders halfway through, until the chicken is golden and crispy and the Brussels sprouts are caramelized and tender.

The magic here is in the contrast: the crunch of the panko against the tender chicken, with the sweet and tangy Brussels sprouts bringing it all together.

Tip: For an extra crispy finish, broil the chicken tenders for the last 2-3 minutes of cooking.

Healthy Chicken Tenders with Spinach Salad

Who says healthy can’t be delicious? These baked chicken tenders paired with a fresh spinach salad are a game-changer for weeknight dinners.

Ingredients

• 1 lb chicken tenders
• 1 cup panko breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 4 cups fresh spinach
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tbsp balsamic vinaigrette

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a bowl, mix together 1 cup panko breadcrumbs, 1/2 cup grated Parmesan cheese, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Drizzle 2 tbsp olive oil over the chicken tenders, then coat them evenly in the breadcrumb mixture.
4. Place the coated tenders on the prepared baking sheet and bake for 20 minutes, flipping halfway through, until golden and crispy.
5. While the chicken bakes, toss 4 cups fresh spinach, 1/2 cup cherry tomatoes, and 1/4 cup red onion with 2 tbsp balsamic vinaigrette in a large bowl.
6. Serve the baked chicken tenders atop the spinach salad for a meal that’s as nutritious as it is satisfying.

The secret to these tenders’ irresistible crunch? A golden bake that locks in juiciness without a drop of frying oil.

Tip: For an extra flavor boost, let the chicken marinate in the olive oil and spices for 30 minutes before coating and baking.

Chicken Tenders with Homemade Honey Mustard Sauce

These crispy chicken tenders with a sweet and tangy homemade honey mustard sauce are a surefire way to please both kids and adults at your dinner table.

Ingredients

• 1 lb chicken tenders
• 1 cup all-purpose flour
• 2 large eggs, beaten
• 1 cup panko breadcrumbs
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/4 cup honey
• 1/4 cup Dijon mustard
• 1 tbsp mayonnaise
• 1 tbsp lemon juice
• Vegetable oil, for frying

Instructions

1. In a shallow dish, mix together the flour, 1 tsp salt, 1/2 tsp black pepper, and 1/2 tsp garlic powder.
2. Dip each chicken tender first into the flour mixture, then into the beaten eggs, and finally coat with panko breadcrumbs.
3. Heat vegetable oil in a large skillet over medium-high heat. Fry the chicken tenders in batches for about 3-4 minutes per side, until golden brown and cooked through.
4. While the chicken is frying, whisk together 1/4 cup honey, 1/4 cup Dijon mustard, 1 tbsp mayonnaise, and 1 tbsp lemon juice in a small bowl to make the honey mustard sauce.
5. Serve the crispy chicken tenders hot with the homemade honey mustard sauce on the side.

The combination of crispy panko crust and the homemade honey mustard sauce creates a perfect balance of textures and flavors that’s hard to resist.

Tip: For an extra crispy coating, let the breaded chicken tenders rest on a wire rack for 10 minutes before frying.

Healthy Chicken Tenders with Asparagus

Who says healthy eating has to be boring? These crispy chicken tenders paired with tender asparagus are a game-changer for weeknight dinners.

Ingredients

• 1 lb chicken tenders
• 1 bunch asparagus, trimmed
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 1 egg, beaten

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a shallow bowl, mix together the whole wheat breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
3. Dip each chicken tender into the beaten egg, then coat evenly with the breadcrumb mixture. Place on the prepared baking sheet.
4. Toss the asparagus with 1 tbsp of olive oil and arrange around the chicken on the baking sheet.
5. Drizzle the remaining 1 tbsp of olive oil over the chicken tenders.
6. Bake for 20-25 minutes, flipping the chicken halfway through, until the tenders are golden and crispy and the asparagus is tender.

The secret to these tenders’ irresistible crunch? A double dose of olive oil ensures they come out perfectly golden every time.

Tip: For an extra kick, add a pinch of cayenne pepper to the breadcrumb mixture.

Chicken Tenders with Cucumber Raita

These crispy Chicken Tenders with refreshing Cucumber Raita are a hit for any weeknight dinner, offering a perfect balance of crunch and coolness.

Ingredients

• 1 lb chicken tenders
• 1 cup all-purpose flour
• 2 eggs, beaten
• 1 cup panko breadcrumbs
• 1 tsp salt
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 cup vegetable oil
• 1 cup Greek yogurt
• 1/2 cucumber, grated and squeezed dry
• 1 tbsp lemon juice
• 1 tsp cumin
• 1/2 tsp salt

Instructions

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. In a shallow bowl, mix 1 cup all-purpose flour with 1 tsp salt, 1 tsp garlic powder, and 1 tsp paprika. Place 2 beaten eggs in another bowl and 1 cup panko breadcrumbs in a third.
3. Dredge each chicken tender in the flour mixture, then dip in the eggs, and coat with panko breadcrumbs. Place on the prepared baking sheet.
4. Heat 1/2 cup vegetable oil in a large skillet over medium-high heat. Fry the chicken tenders in batches for 3-4 minutes per side until golden brown. Transfer to the oven and bake for 10 minutes to ensure they’re cooked through.
5. For the raita, combine 1 cup Greek yogurt, 1/2 cucumber (grated and squeezed dry), 1 tbsp lemon juice, 1 tsp cumin, and 1/2 tsp salt in a bowl. Stir well.
6. Serve the crispy chicken tenders with the cool cucumber raita on the side.

The contrast between the hot, crispy chicken and the cool, creamy raita makes this dish irresistibly satisfying.

Tip: For extra crispy tenders, let them rest on a wire rack after frying to prevent sogginess.

Conclusion

We hope these 20 healthy chicken tender recipes inspire your weight loss journey with flavor and ease! Each dish is a step towards your goals, without sacrificing taste. Try them out, share your favorites in the comments, and don’t forget to pin this roundup on Pinterest for your next meal prep. Happy cooking!