Description
Crispy, flavorful baked chicken tenders with a Greek yogurt marinade and Parmesan-herb breadcrumb coating. A healthy and delicious alternative to fried chicken!
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch thick strips
- 1 cup plain Greek yogurt (non-fat or low-fat)
- 1/4 cup Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional)
- Salt and freshly ground black pepper to taste
- 1.5 cups whole wheat breadcrumbs (or gluten-free breadcrumbs)
- 1/2 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil, divided
- Cooking spray
Instructions
- Cut the chicken: Cut chicken breasts into 1-inch thick strips.
- Prepare the marinade: In a medium bowl, whisk together Greek yogurt, Dijon mustard, lemon juice, garlic powder, onion powder, smoked paprika, and cayenne pepper (if using).
- Marinate the chicken: Add chicken strips to the marinade, ensuring each piece is fully coated. Cover and refrigerate for at least 30 minutes (or up to overnight).
- Combine dry ingredients: In a shallow dish, combine breadcrumbs, Parmesan cheese, and parsley.
- Add olive oil: Drizzle 1 tablespoon of olive oil over the breadcrumb mixture and toss to combine.
- Preheat oven: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
- Coat the chicken: Take one chicken strip at a time and dredge it in the breadcrumb mixture, coating evenly on all sides.
- Place on baking sheet: Place the coated chicken strip on the prepared baking sheet, leaving space between each.
- Drizzle with olive oil: Drizzle the remaining 1 tablespoon of olive oil over the coated chicken tenders.
- Bake: Bake for 20-25 minutes, or until the chicken is cooked through (internal temperature of 165°F/74°C) and the breadcrumbs are golden brown and crispy. Flip halfway through for even browning (optional).
- Rest: Let the tenders rest for a few minutes before serving.
Notes
- Marinating the chicken longer (up to overnight) will result in more flavorful and tender chicken.
- Use fresh breadcrumbs for the best texture and flavor.
- Adjust seasonings to your liking.
- To make gluten-free, use gluten-free breadcrumbs.
- Serve with your favorite dipping sauces, salads, wraps, or sides.
- Don’t overcrowd the baking sheet for even cooking.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer.
- Prep Time: 20 minutes
- Cook Time: 25 minutes