Baked Parmesan Chicken Tenders

5 from 4 votes

Crispy Baked Parmesan Chicken Tenders paired with roasted veggies make for a tasty, nutritious one-pan dinner! Simple, delicious, and totally satisfying.

Prep Time35

Cook Time25

Total Time1

Course: Dinner

Cuisine: American, Healthy

Keyword: Baked Parmesan Chicken Tenders

Servings: servings

Author: Chelsea Lords

Cost: $12.83

Equipment

Large sheet pan (15" x 21")
Cooling rack

Ingredients

Spices

1 tablespoon dried oregano
1 tablespoon dried parsley
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons salt
3/4 teaspoon onion powder
3/4 teaspoon pepper

Veggies

1 heaping cup broccoli 1 head
1 cup red potato 1 to 2 potatoes
1 heaping cup bell peppers 1 pepper or 6 minis
8 ounces green beans
1 tablespoon minced garlic
3 tablespoons olive oil

Chicken and Breading

1 pound chicken tenderloins see note 1
1 cup panko breadcrumbs see note 2
1 cup freshly grated Parmesan cheese divided
2 tablespoons mayo
2 tablespoons flour
1 large egg
1 tablespoon Dijon-style mustard
Cooking spray
Dipping sauce see note 3, optional

US - Metric

Instructions

Preheat oven to 400°F. Mix all seasonings in a small bowl and set aside 1 tablespoon of the mixture. Grab a large 15x21-inch sheet pan (or 2 smaller pans) and an oven-safe wire cooling rack if available.
Chop broccoli, potatoes (1/2-inch pieces), and peppers (1-inch pieces). Trim green beans and mince garlic.
Toss all cut veggies on the pan with 3 tablespoons olive oil and the reserved 1-tablespoon seasoning mix. Spread evenly, ensuring no overlap (this will cause them to steam instead of roast, and bake time is longer). Roast for 5 minutes, then remove.
Pat chicken tenders dry with paper towel, trim fat, and remove tendons (try this easy hack!). In a shallow bowl, mix panko and 2/3 cup Parmesan. In another bowl, whisk remaining spices, mayo, flour, egg, and mustard to create a batter. Coat tenders in batter, then dredge in breading (I like using tongs).
Spray wire cooling rack generously with cooking spray and place coated chicken tenders on top. Press any leftover breading on top of chicken and spray tenders with cooking spray. Move veggies to one half of the sheet pan or to the edges of the pan to make room for the wire cooling rack (with the chicken on it) to sit on the sheet pan. Bake in the center of the oven for 8–10 minutes, then flip tenders, spray the now exposed side with cooking spray, and bake another 8–10 minutes until chicken reaches 160°F and veggies are crisp (see note 4). Add salt if needed.
Carefully remove chicken and add remaining 1/3 cup Parmesan with veggies. Toss the veggies with the cheese and any panko breading that fell on the tray from the chicken. Enjoy chicken and veggies with optional dipping sauces (see note 4).

Notes

Note 1: If using chicken breasts, remove excess fat, pound them to even thickness, and slice them to the size of tenders (about 1 and 1/4-inch strips).

Note 2: Panko bread crumbs are similar to regular bread crumbs, but they create a much crunchier result. They can be found near breadcrumbs, flour, or cornmeal in the grocery store.

Note 3: If you’d like a dipping sauce for chicken, here are my 2 favorites:

Chicken Dipping Sauce. Whisk the following in a bowl until smooth:

1/2 cup (100g) Best Foods/Hellman’s Regular Mayo
1/4 cup (65g) ketchup
1/2 teaspoon garlic powder
1/4 teaspoon pepper and Worcestershire sauce
1/8 teaspoon fine sea salt

Honey Mustard. Whisk the following in a bowl until smooth:

1/4 cup + 2 tablespoons Best Foods/Hellman’s Regular Mayo
1-1/2 teaspoons yellow mustard
3/4 teaspoon lemon juice
1-1/2 tablespoons honey
1 tablespoon honey BBQ sauce (I like Sweet Baby Rays)
1/4 teaspoon fine sea salt and 1/8 teaspoon pepper

Note 4: If you’d like the veggies more tender, remove the wire cooling rack with chicken and add veggies back into the oven for 5 more minutes or so.

Nutrition Note: Calories do not include dipping sauces.

Storage: These tenders are best fresh, as they lose crispiness when stored. If prepping ahead, wait to dredge in the panko-Parmesan mix until just before baking for the crispiest result.

Nutrition