Oven-fried chicken tenders
Chicken strips in a spiced almond flour and parmesan crust, baked crisp and served with a yogurt ranch dip.
- Hands-on
- 18 min
- Total time
43 min, show breakdown
- Prep 15 min
- Cook 20 min
- Clean up 8 min
- Pans
- 1
- Ingredients
- 11
- Cost/serving
- $3.87
Per serving
- Calories
- 568
- Protein
- 59 g
- Fiber
- 3.9 g
- Net carbs
- 7 g
- Fat
- 33 g
High in (% Daily Value per serving): Niacin (B3) 113%, Selenium 104%, Vitamin B6 94%, Riboflavin (B2) 65%, Vitamin E 58%, Vitamin K 57%, Vitamin B12 49%, Magnesium 33%, Zinc 28%, Calcium 22%, Potassium 21%, Thiamin (B1) 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already gluten-free, soy-free.
Ingredients for 2
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
350 g chicken breast, boneless skinless
Same amount as: 12¼ oz, about 2 breasts.
½ cup almond flour, blanched (56 g)
Same amount as: 120 mL.
4 tbsp parmesan, grated (20 g), finely grated
Same amount as: 60 mL.
1 large egg (50 g)
Same amount as: about 1 medium, about 1 jumbo.
1 tsp paprika (2.3 g)
Same amount as: 5 mL.
1 tsp garlic powder (3.1 g), ¾ tsp for the coating, ¼ tsp for the dip
Same amount as: 5 mL.
¾ tsp onion powder (1.8 g), ½ tsp for the coating, ¼ tsp for the dip
Same amount as: 4 mL.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
½ cup plain Greek yogurt, 2% (122 g)
Same amount as: 120 mL.
2 tbsp fresh parsley (7.6 g), finely chopped
Same amount as: 30 mL.
1 tsp lemon juice (5 g)
Same amount as: 5 mL, ⅛ lemon squeezed from fresh lemons.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
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Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Tenders must not touch on the pan. For 4, use two sheet pans.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (317 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 568 | ||
| Total fat | 33 g | 42% | |
| Saturated fat | 6.2 g | 31% | |
| Cholesterol | 232 mg | 77% | |
| Sodium | 455 mg | 20% | |
| Total carbohydrate | 11 g | 4% | |
| Dietary fiber | 3.9 g | 14% | |
| Total sugars | 3.7 g | ||
| Net carbs† | 7 g | ||
| Protein | 59 g | 118% | |
| Vitamin D | 0.73 mcg | 4% | |
| Calcium | 290 mg | 22% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 985 mg | 21% | |
| Vitamin A | 128 mcg | 14% | |
| Vitamin C | 6.3 mg | 7% | |
| Vitamin E | 8.7 mg | 58% | |
| Vitamin K | 68 mcg | 57% | |
| Thiamin (B1) | 0.24 mg | 20% | |
| Riboflavin (B2) | 0.84 mg | 65% | |
| Niacin (B3) | 18 mg | 113% | |
| Vitamin B6 | 1.6 mg | 94% | |
| Folate | 44 mcg | 11% | |
| Vitamin B12 | 1.2 mcg | 49% | |
| Magnesium | 140 mg | 33% | |
| Zinc | 3.1 mg | 28% | |
| Selenium | 57 mcg | 104% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 220 °C / 425 °F. Line the sheet pan with parchment and brush it with half the oil.
Cut the chicken into strips about 2 cm (¾ in) thick. Pat dry and season with salt and pepper.
Beat the egg in one shallow bowl. In another, mix the almond flour, parmesan, paprika and the coating amounts of garlic and onion powder.
Dip each strip in egg, let the extra drip off, then press it into the coating on all sides. Lay them on the pan with space between.
Drizzle the rest of the oil over the tops. Bake 10 minutes, flip, and bake 8–10 minutes more.
Done looks like: Crust deep golden and crisp. Thermometer reads 74 °C / 165 °F in the thickest tender. While they bake, stir the yogurt, parsley, lemon juice, the rest of the garlic and onion powder and a pinch of salt and pepper. Serve with the tenders.
Done looks like: Thick, speckled green dip that holds on a tender.
Equipment
Rimmed sheet pan (half sheet) $12–25
What to look for
- Heavy aluminum that does not warp in a hot oven
- Rim all the way round so juices stay in
Skip: Dark non-stick sheet pans; they burn the bottoms of vegetables.
Instant-read digital thermometer $10–30
What to look for
- Reads in 5 seconds or less
- Thin probe tip
- Shows °C and °F
Skip: Dial thermometers that take 20+ seconds.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Soggy bottom crust | Not flipped, or tenders crowded so they steam. | Space them apart and flip halfway. Let them sit 2 minutes on the pan before serving. |
| Crust browns before the chicken is done | Strips cut too thick. | Cut 2 cm (¾ in) thick. If they are browning fast, lower to 200 °C / 400 °F. |
| Coating falls off in patches | Wet chicken or too much egg. | Pat the chicken dry and let the egg drip off before coating. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook chicken to 74 °C / 165 °F. Use parmesan and yogurt made from pasteurized milk.