Baked Low Carb Parmesan Chicken Tenders Recipe
These Baked Low Carb Parmesan Chicken Tenders are a delicious, crispy, and healthy alternative to traditional fried chicken tenders. Coated with a flavorful mix of Parmesan cheese and Italian seasoning, then baked to golden perfection, they offer a satisfying crunch without the guilt. Perfect for a quick weeknight dinner or meal prep, this recipe is simple to make and packed with protein while keeping the carbs low.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Carb
Ingredients
Chicken and Coating
- 1.5 lbs. Fresh Boneless Skinless Chicken Tenderloins
- 1 cup Grated Parmesan Cheese
- 2 teaspoons Italian seasoning (blend of basil, oregano, thyme, marjoram, rosemary, and sage)
- 1 teaspoon Paprika
- 1/2 teaspoon Garlic salt
- Freshly ground black pepper to taste (about 10 turns of the grinder)
Other
- 1/3 cup Extra Virgin Olive Oil
- Non-stick cooking spray (for wire rack)
- Parchment paper or tin foil (for lining baking sheet)
Instructions
- Preheat Oven: Preheat your oven to 400 degrees Fahrenheit to ensure it reaches the ideal temperature for baking the chicken tenders evenly.
- Prepare Olive Oil: Pour the extra virgin olive oil into a shallow bowl or dish and set it aside. This will be used for lightly coating the chicken.
- Mix Coating: In a separate bowl, thoroughly combine the grated Parmesan cheese, Italian seasoning, paprika, garlic salt, and freshly ground black pepper. This mixture will serve as the flavorful breading for the chicken tenders.
- Set Up Baking Station: Line a rimmed baking sheet with parchment paper or tin foil for easy cleanup. Place a wire baking rack on top and spray it with non-stick cooking spray to prevent sticking.
- Coat Chicken Tenders: Dip each chicken tender into the olive oil, ensuring it’s lightly coated. Shake off or wipe away any excess oil. Then dredge the tender in the Parmesan mixture, making sure it’s evenly coated. Place the coated chicken tenders on the prepared wire rack, leaving space between each piece.
- Bake the Chicken: Once the oven is fully preheated, place the baking sheet with the chicken tenders on the middle rack. Bake at 400 degrees Fahrenheit for 17 to 20 minutes or until the chicken is cooked through and the coating is golden and crispy.
- Cool and Serve: Carefully remove the chicken tenders from the oven. Let them cool on the wire rack for about 5 minutes to allow the coating to set before serving.
Notes
- If you don’t have a wire rack, you can place the tenders directly on the parchment-lined baking sheet, but the coating may be less crispy.
- Use fresh grated Parmesan cheese for best flavor and coating texture.
- Adjust seasoning to your taste, especially the garlic salt and black pepper.
- Make sure not to overcrowd the tenders on the baking rack for even cooking and crispiness.
- For an extra crispy finish, you may broil the tenders for 1-2 minutes at the end of baking, watching closely to prevent burning.
