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Baked Parmesan Chicken Tenders

Truly crunchy & crispy Baked Parmesan Chicken Tenders with a delicious medley of roasted veggies -- an entire, well-rounded, nutritious dinner prepared all on one sheet pan!
Course Dinner, Main Course
Cuisine American, Healthy
Keyword Baked Parmesan Chicken Tenders
Prep Time 35 minutes
Cook Time 25 minutes
Total Time 1 hour
Servings 4 servings
Calories 565kcal
Author Chelsea
Cost $12.83

Ingredients

Spices

  • 1 tablespoon EACH: dried oregano, dried parsley
  • 2 teaspoons EACH: garlic powder, paprika, fine sea salt
  • 3/4 teaspoon EACH: onion powder, pepper

Veggies

  • 1 tablespoon (15g) minced garlic
  • 1 heaping cup (86g) broccoli (1 head)
  • 8 oz. (225g) green beans
  • 1 heaping cup (125g) sweet bell peppers (1 pepper or 6 minis)
  • 1 cup (140g) red potatoes. (1-2 potatoes)
  • 3 tablespoons (26g) olive oil

Chicken & Breading

  • 1 pound (16 oz. 485g) chicken tenders Note 1
  • 1 cup (78g) panko breadcrumbs Note 2
  • 1 cup freshly grated parmesan cheese, separated
  • 2 tablespoons (27g) mayonnaise
  • 2 tablespoons (18g) white, all-purpose flour
  • 1 large egg
  • 1 tablespoon Dijon mustard
  • Cooking spray
  • Optional: Dipping sauces -- See Note 3

Instructions

  • PREP: Preheat the oven to 400 degrees F. In a small bowl mix all the seasonings together and then remove 1 tablespoon of the spices and set aside. Grab out a very large (15x21-inch) sheet pan (if you don't have this large of a pan, you'll want to use 2 pans.) Grab out a wire (oven-safe) cooling rack if you have one.
  • VEGGIE PREP: chop broccoli into small bite-sized pieces, dice a red potato (small 1/2-inch pieces so it cooks in time), trim green beans, chop the peppers into 1 inch pieces, mince garlic.
  • VEGGIES: On the pan, toss all the cut veggies with 3 tablespoons olive oil and the set aside 1 tablespoon seasoning mix. Toss to coat and then spread veggies in an even layer on the pan making sure the veggies aren't over-lapping (this will cause them to steam instead of roast and bake time is longer). Roast for 5 minutes and then remove.
  • CHICKEN: Pat chicken tenders dry with paper towel and trim any fat and then remove tendons (try this easy hack!). Grab out 2 bowls: Add 2/3rds (40g) cup of freshly grated parmesan and 1 cup Panko to a shallow bowl. Toss to combine and set aside. Add all of the remaining spices, 2 tablespoons mayo, 2 tablespoons flour, 1 egg, and 1 tablespoon dijon to the other large, shallow bowl. Whisk to combine. Use tongs to pick up the chicken tenders, one at a time, and dredge into the batter mixture and evenly coat all sides. Repeat to dredge all the tenders in the batter. Tenders should all be well coated and use up all the batter.
  • CHICKEN CONT.: Next, dredge each tender in the breading. Again, coat them all generously, you should use most of the breading. Spray wire cooling rack generously with cooking spray and then place coated chicken tenders on top of the wire cooling rack. Press any leftover breading on top and then generously spray the tenders with cooking spray on one side. Toss the veggies on the tray and make room to place the wire-cooling rack (with the chicken on top) onto the tray. Bake in the center of the oven for 10 minutes. Remove and carefully flip the tenders to the other side. Generously spray chicken with cooking spray and bake for another 8-10 minutes or until chicken registers 160 degrees F on a food thermometer. The veggies should be crisp tender at this point as well (if you'd like the veggies more tender, remove the wire cooling rack with chicken and add veggies back into oven for 5 more minutes or so). Remove from the oven and taste test chicken. Add a light sprinkle of salt on top of the tenders if needed to make the flavors come alive.
  • FINISHING: Remove from the oven and carefully remove the wire cooling rack with chicken on top. Add the remaining 1/3 cup (20g) parmesan cheese to the veggies on the sheet pan. Toss the veggies with the cheese and any of the Panko breading that fell on to the tray from the chicken. Enjoy chicken and veggies with optional dipping sauces (see Note 3).

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 1/4th 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 our 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 (we like Sweet Baby Rays)
  • 1/4 teaspoon fine sea salt and 1/8 teaspoon pepper
Note 4: Calories do not include dipping sauce.
 
 

Nutrition

Serving: 1serving | Calories: 565kcal | Carbohydrates: 37.6g | Protein: 41.6g | Fat: 27.1g | Cholesterol: 146.5mg | Sodium: 766.5mg | Fiber: 4.9g | Sugar: 6.3g