As health-conscious individuals, many of us are trying to reduce our intake of breaded foods like fried chicken and fish. We know that breading often adds a lot of calories, fat, and sodium to our meals, making them unhealthy. But that doesn’t mean that you have to give up your favorite fried foods altogether!
Baked chicken tenders are a great alternative to breaded and fried chicken. They’re easy to make, require minimal ingredients, and are much healthier than traditional fried chicken. Plus, they’re a great way to use up leftover chicken. Here’s a delicious recipe for baked chicken tenders without breading.
Ingredients
This recipe yields 8-10 chicken tenders. You’ll need:
- 1 lb. boneless, skinless chicken breasts, cut into strips
- 1/2 cup olive oil
- 1/2 cup Parmesan cheese, grated
- 1/2 tsp. garlic powder
- 1/2 tsp. onion powder
- 1/4 tsp. black pepper
- 1/2 tsp. oregano
- 1/2 tsp. basil
- 1/2 tsp. salt
Instructions
Preheat your oven to 400°F. Place the chicken strips in a large bowl. In a separate bowl, mix together the olive oil, Parmesan cheese, garlic powder, onion powder, black pepper, oregano, basil, and salt. Pour the mixture over the chicken strips and mix until the chicken is thoroughly coated.
Line a baking sheet with parchment paper or aluminum foil. Place the chicken strips on the baking sheet and spread them out in a single layer. Bake for 20 minutes, flipping the chicken halfway through. The chicken tenders should be golden and crispy.
Remove from the oven and allow to cool for 5 minutes. Serve the chicken tenders with your favorite dipping sauces, such as honey mustard, ranch, or BBQ sauce. Enjoy!
Nutritional Information
This recipe yields 8-10 chicken tenders. Each serving (1 chicken tender) contains approximately:
- 100 calories
- 7 grams of fat
- 3.5 grams of carbohydrates
- 7 grams of protein
- 0.7 grams of fiber
Tips and Tricks
For an even healthier version of this recipe, you can substitute the olive oil for avocado oil or coconut oil. You can also use less cheese if you’d like to reduce the fat and calories. You can also experiment with different seasonings, such as thyme, rosemary, paprika, or cayenne pepper.
If you’re looking for a gluten-free option, you can use almond flour instead of Parmesan cheese. Simply mix 1/2 cup of almond flour with the olive oil and seasonings, then coat the chicken strips. Bake as directed.
Conclusion
Baked chicken tenders without breading are a delicious and healthier alternative to fried chicken. They’re easy to make, require minimal ingredients, and are much healthier than traditional fried chicken. Plus, they’re a great way to use up leftover chicken. Give this recipe a try and enjoy!
