Heart-Healthy Crispy Fried Chicken Tenders

Indulge in guilt-free comfort food with these Heart-Healthy Crispy Fried Chicken Tenders that deliver all the crunch without the deep frying! This oven-baked recipe relies on a combination of whole wheat breadcrumbs and whole grain flour for a golden, crispy coating, while a medley of spices like paprika, garlic powder, and cayenne pepper adds bold flavor. Marinated in low-fat buttermilk for tender, juicy perfection, these chicken tenders are finished with a light spray of olive oil to achieve that irresistible crispiness. Perfectly portioned for four, this wholesome alternative to traditional fried chicken is high in protein, low in unhealthy fats, and ready in under 40 minutes. Pair with a fresh side salad or your favorite veggies for a nutritious, satisfying meal the whole family will enjoy.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast
• 1 cup low-fat buttermilk
• 1 cup whole wheat breadcrumbs
• 0.5 cup whole grain flour
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 0.5 teaspoon cayenne pepper
• 0.5 teaspoon salt
• 0.5 teaspoon ground black pepper
• 0 olive oil spray

Directions

Step 1

Cut the boneless, skinless chicken breast into strips, approximately 1 inch wide.

Step 2

In a bowl, pour the low-fat buttermilk and add the chicken strips, ensuring they are fully submerged. Cover and marinate in the refrigerator for at least 30 minutes to 1 hour.

Step 3

Preheat the oven to 425 degrees Fahrenheit (220 degrees Celsius) and line a baking sheet with parchment paper.

Step 4

In a shallow dish, combine the whole wheat breadcrumbs, whole grain flour, paprika, garlic powder, onion powder, dried oregano, cayenne pepper, salt, and ground black pepper. Mix well to evenly distribute the spices.

Step 5

Remove the chicken strips from the buttermilk, letting any excess drip off, then dredge them in the breadcrumb mixture to coat all sides thoroughly.

Step 6

Place the coated chicken tenders on the prepared baking sheet. Ensure they are not touching each other for even baking.

Step 7

Spray the olive oil lightly and evenly over the chicken tenders to help achieve a crispy texture.

Step 8

Bake in the preheated oven for 15-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through with an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius).

Step 9

Remove from the oven and allow the chicken tenders to cool slightly before serving.

Step 10

Serve with a side of your choice, such as a fresh salad or steamed vegetables, for a balanced meal.

Nutrition Facts

Serving size	(892.4g)

Amount per serving	% Daily Value*
Calories	1525.5

Total Fat 26.9g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat g
Cholesterol 395.6mg	0%
Sodium 2582.1mg	0%
Total Carbohydrate 142.4g	0%
Dietary Fiber 20.7g	0%
Total Sugars 16.7g
Protein 173.8g	0%

Vitamin D 149.7IU	0%
Calcium 470.8mg	0%
Iron 13.9mg	0%
Potassium 2240.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.1%

Protein: 46.1%

Carbs: 37.8%