Garlic Parmesan Chicken Tenders Recipe

 Garlic Parmesan Chicken Tenders Recipe

Succulent, juicy oven fried Chicken Tenders dipped in honey mustard sauce are popular with kids, adults, and make the perfect finger food. No mess… no fuss, with an irresistible golden crumb!


1 large egg

2 tablespoons olive oil

2 tablespoons lemon juice (or juice of 1/2 a lemon)

1 tablespoon fresh chopped parsley

2 teaspoons minced garlic

3/4 teaspoon salt to season

1/4 teaspoon cracked black pepper

28 ounces (800 g) chicken tenders

1 cup Panko breadcrumbs

1/2 cup regular breadcrumbs (garlic, herb or Italian seasoned for extra flavour)

1 teaspoon mild paprika (or sweet, smoky, spicy)

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 cup fresh grated parmesan cheese


Preheat oven to 400°F (200°C). Lightly grease a baking tray / sheet with cooking oil spray, or a light coating of oil. Set aside.

In a large bowl, whisk together the egg, oil, lemon juice, parsley, garlic, salt and pepper.

Dip chicken tenders into egg mixture and let sit for 5 minutes while preparing crumb mixture.

OPTIONAL: Cover and allow to marinate in the refrigerator for 30 minutes to an hour (if time allows).*

In another bowl, combine both breadcrumbs, paprika, garlic powder, onion powder and parmesan cheese.

Dredge the egg coated chicken in the breadcrumb/parmesan mixture, lightly pressing to evenly coat.

Arrange tenders on the baking sheet / tray and lightly spray with cooking oil spray.

Bake for 10 minutes. Flip and bake for a further 5-10 minutes or until cooked through. (Broil in the last 2-3 minutes for a golden crispy crumb!)


*Chicken tenders develop a deeper flavour when marinated in the egg mixture. If you don’t have time, you can skip this step.


1/2 cup of a whole egg mayo

1/4 cup Dijon mustard

1/4 cup of honey


OPTIONAL: Season with a pinch of salt and flavour with 1/2 to 1 teaspoon of white vinegar.


Calories: 398kcal | Carbohydrates: 13g | Protein: 48g | Fat: 15g | Saturated Fat: 3g | Cholesterol: 173mg | Sodium: 888mg | Potassium: 788mg | Sugar: 1g | Vitamin A: 255IU | Vitamin C: 7.4mg | Calcium: 117mg | Iron: 1.8mg

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