Meat & Poultry Chicken Chicken Breast Baked Chicken Breast Baked Chicken Tenders Be the first to rate & review! Tender chicken breast pieces are baked with a tasty breadcrumb coating flavored with lemon and Parmesan cheese. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is a group of dedicated culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a registered dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 7, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Christine Ma Prep Time: 20 mins Additional Time: 15 mins Total Time: 35 mins Servings: 4 Yield: 4 servings Nutrition Profile: Low-Carb Nut-Free Low-Fat Soy-Free High-Protein Low-Calorie Jump to Nutrition Facts Jump to recipe Are Baked Chicken Tenders Healthy? Chicken breast is a lean source of high-quality protein. Protein is one of the main building blocks of bones, muscles, cartilage and skin, and it helps to supply our bodies with vital nutrients. Eating foods that contain protein can support weight-management goals and bone health, among many other potential benefits. Baking chicken tenders significantly decreases the amount of oil required compared to deep-frying. Using less oil generally leads to fewer calories consumed. Lightly coating the chicken tenders with nonstick spray before baking helps to crisp things up while also minimizing the amount of oil used. What Goes Well with Baked Chicken Tenders? We recommend serving these baked chicken tenders with low-calorie barbecue sauce, but feel free to serve them with other sauces like Creamy Honey-Mustard Dipping Sauce, Vidalia Onion BBQ Sauce, or ranch dressing. Round out your meal with Crispy Oven-Baked Fries, Baked Sweet Potato Curly Fries with Parmesan, or check out our handy guide to roasting vegetables. Christine Ma Cook Mode (Keep screen awake) Ingredients Nonstick cooking spray 4 skinless, boneless chicken breast halves (1 to 1 1/4 pounds total) 2 egg whites, lightly beaten 1 tablespoon water 1 teaspoon finely shredded lemon peel ½ cup seasoned fine dry breadcrumbs ¼ cup finely shredded Parmesan cheese ¼ cup bottled low-calorie barbecue sauce (Optional) Directions Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper. Lightly coat with cooking spray; set aside. Cut each chicken breast half lengthwise into 3 strips. Christine Ma In a small bowl, beat together egg whites, water and lemon peel. In another small bowl, stir together breadcrumbs and cheese. Dip chicken strips in egg white mixture, then in breadcrumb mixture, turning to coat. Arrange strips on prepared baking sheet. Lightly coat chicken strips with additional cooking spray. Christine Ma Bake about 15 minutes or until chicken is no longer pink (165°F), turning once halfway through baking. If desired, serve with barbecue sauce. Christine Ma Equipment Large rimmed baking sheet Originally appeared: Diabetic Living Magazine Save Rate Print Nutrition Facts (per serving) 207 Calories 3g Fat 11g Carbs 32g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 3 pieces Calories 207 % Daily Value * Total Carbohydrate 11g 4% Protein 32g 64% Total Fat 3g 4% Saturated Fat 1g 5% Cholesterol 70mg 23% Sodium 534mg 23% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Jan Valdez Jan Valdez Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens. EatingWell's Editorial Guidelines