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Easy Oven Baked Chicken Tenders

This recipe makes lightly breaded, juicy chicken tenders that are lower in sodium, phosphorus, and potassium than most pre-made chicken tenders. Each serving is worth about 2 ½ carb servings.

Easy Oven Baked Chicken Tenders


Serving size: 3 tenders
Change Servings:


1 1⁄4 pound
chicken tenders
1⁄4 cup
all-purpose flour
1 tablespoon
1 cup
bread crumbs (plain)
1 tablespoon
garlic powder
1 tablespoon
onion powder
1⁄4 cup
parmesan cheese (grated)
1 teaspoon
black pepper



  • Preheat oven to 425°F. Line a cookie sheet with aluminum foil. Then spray the foil with cooking spray.
  • Get 3 shallow dishes to use. In the first dish, mix flour, garlic powder, onion powder, and black pepper. In the second dish, beat egg and water together. In the last dish, mix the bread crumbs and Parmesan cheese together.
  • Take your first chicken tender and coat with flour mixture. Then dip into egg mixture. Lastly, coat with bread crumb mixture. Place coated chicken tender on lined cookie sheet. Continue this pattern until all the chicken tenders are all coated and on the cookie sheet.
  • Place cookie sheet in preheated oven for 15-20 minutes. Turn once. Bake until tenders are a golden brown and chicken is completely cooked through.

Nutritional Analysis

Per serving
Calories: 369 kcal
Protein: 19 g
Carbohydrates: 36 g
Dietary Fiber: 3 g
Phosphorus: 285 mg
Potassium: 279 mg
Sodium: 436 mg