This recipe for crispy Parmesan chicken tenders is sure to please the whole family with a quick and easy, keto-friendly meal! These flavor-packed tenders are versatile and perfect for any occasion.
Prep and Cook Times
- Serves: 4
- Prep Time: 5 minutes
- Cook Time: 17 minutes
- Total Time: 22 minutes
Ingredients
Here's what you'll need to create these delectable chicken tenders:
- 1 package (1.5 pounds) boneless, skinless chicken tenders. You can buy chicken breasts and cut your own tenders, or if you prefer to use boneless skinless chicken breasts or boneless skinless chicken thighs, you may. If you choose to use chicken breasts I suggest pounding them out to even thickness.
- 2 Eggs
- 2 tablespoons water
- 1 cup grated Parmesan cheese. Find the Kraft grated Parmesan Cheese near the pasta sauce and pasta. Do not use the parmesan cheese in the green can. I have found with making these over and over you should shred the cheese on the smaller side of the cheese grater.
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon garlic salt
- Freshly ground pepper, to taste
- Canola oil cooking spray
Optional Ingredients:
- Salted butter, melted
- Ranch dressing seasoning mix
- Dried parsley
- Dijon mustard
- Olive oil
- Almond flour
- Garlic powder
- Cayenne pepper
- Italian seasoning
- Black pepper
- Onion powder
- Mayonnaise
Preparation
Follow these simple steps to create your crispy Parmesan chicken tenders:
Air Fryer Method
- Place eggs and water in a shallow bowl and whisk to combine.
- Make the "breading" by placing the Parmesan cheese and spices in another shallow dish that is large enough to dredge the dipped chicken tenders. Whisk together until well combined.
- One at a time, dip chicken tenders in the egg wash to lightly coat, shake off the excess, then dredge the chicken in the Parmesan mix. Toss to coat evenly.
- Place breaded tenders into the air fryer basket. Depending on the size of the basket, you may have to work in batches.
- Spray a light coating of canola oil cooking spray over the chicken.
- Set the temperature to 400°F and air fry chicken tenders for 12 minutes. Turn chicken halfway through the cooking time to brown both sides.
- Cook to 165°F, as measured by a meat thermometer.
Oven-Baked Method
- Preheat oven to 350 degrees F and line a large baking sheet with tin foil. Alternatively, line a rimmed baking sheet with parchment paper or tin foil, then place a wire baking rack on top of the parchment paper/foil. Spray the wire baking rack with non-stick cooking spray. Using the wire baking rack will allow the chicken to be raised so that it is not sitting in its own juices while cooking, which will prevent soggy bottom chicken tenders. This method is also healthier since the excess fat and oil is allowed to drip off. The parchment paper or foil will catch the juices and crumbs, so no messy cleanup!
- Prepare the dry coating by placing the Parmesan, Ranch Dressing Seasoning Mix, and 1 tablespoon of dried parsley leaves onto a large plate or shallow dish. Use a fork to mix the ingredients well.
- Use another fork to dip both sides of the chicken tender in melted butter then both sides into Parmesan mixture, making sure all sides are coated well. Alternatively, dip each chicken tender in butter then roll in seasoned cheese mixture and place on the prepared baking sheet. You can also brush the chicken with dijon mustard or even mayonnaise.
- Transfer Parmesan-coated chicken tenders to the foil-lined baking sheet, placing them about 1/2 inch apart from each other.
- Once all chicken has been coated and placed onto the baking sheet, bake for 23-35 minutes at 350 degrees F, then turn on the oven's broiler and carefully watch to cook the tops of the chicken until browned. Each oven will be different, mine took about 3 minutes. I didn't leave the oven, just watched through the window. Once the Parmesan browns, it goes very fast, so watch carefully.
- Remove tenders from oven and let cool for a couple of minutes before serving.
Tips for Extra Crispy Tenders
- Broiling: For added crispness, turn on the oven’s broiler and carefully watch to cook the tops of the chicken until browned. Once the broiler is on, watch carefully. You’ll see the Parmesan bubbly and then all of the sudden it turns that beautiful golden brown. Remove once you are satisfied with the color.
- Double Dipping: For a thicker breading, do a second dip in the eggs and then almond parmesan mixture again.
- Oil: To help tenders get evenly browned, lightly brush or spray the top of the chicken tenders with olive oil or avocado oil spray.
- Flipping: To also help promote even browning and crispness, I also recommend carefully flipping the tenders halfway through baking.
Serving Suggestions
Serve these Parmesan chicken tenders for any occasion with your favorite dipping sauces such as Ranch Dressing, mustard, ketchup, and even spicy mayonnaise. You can even use the chicken tenders to go in pasta sauce.
Storing and Reheating
- Refrigerating: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Re-heat in microwave or oven as needed. Place chicken on a heat proof bowl, covered and microwave for 45-60 seconds or until hot. You can also pop the tenders into an air fryer at 400 degrees F.
- Freezing: Place chicken tenders into an airtight container or freezer safe bag for up to 3 months. Thaw completely before reheating.
Keto-Friendly and Gluten-Free
These Parmesan Ranch Baked Chicken Tenders have no flour or breadcrumbs, they're low carb, keto friendly and have everyone talking about how delicious they are! Chicken by itself is generally too lean to be considered keto, but with added fats and vegetables you can create keto chicken. The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
Read also: Easy Low-Carb Cheese Crackers
Additional Tips and Considerations
- Parmesan Adhesion: The main challenge when making this recipe is that grated parmesan doesn't adhere to chicken as well as traditional coatings. Make sure you use a nonstick skillet and a good one.
- Internal Temperature: Chicken should be 160 degrees F. before it’s consumed. As the chicken bakes, once it reaches 158 degrees, you can remove it from the oven and let it rest for 5 minutes.
- Don't Overcook: When it comes to chicken (or any meat really), you don’t want to overcook it. I know it sounds like a good idea to cook it until it’s hotter in theory, but you will end up with a dry and flavorless meal if you do. Yes, sometimes chicken that’s fully cooked will have a slight pink color in the center. As long as it’s not raw and you are positive that it reads the correct temperature, it’s okay to eat.
- Wire Rack: Be sure to use the wire rack, it will prevent the chicken from sitting in its own juices.
Read also: Keto Calorie Counting: A Detailed Guide
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