Healthy Baked Chicken Tenders out of the oven.

Healthy Baked Chicken Tenders

Healthy Baked Chicken Tenders are the perfect 30-minute weeknight meal.  Juicy chicken coated in a gluten-free, garlic parmesan breading and baked until crispy and golden brown.
Course dinner
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 591kcal
Author Erin Henry


  • 1 1/2 pound chicken thighs cut into strips
  • 1 cup almond flour
  • 1/3 cup grated Parmesan cheese
  • 1 tablespoon Italian herbs
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon paprika
  • 1/4 - 1/2 teaspoon cayenne pepper optional
  • 1/2 teaspoon salt
  • 1 egg beaten


  • Line a baking sheet with parchment paper and preheat oven to 425 degrees.
  • Whisk egg in a shallow bowl or plate. Set aside.
  • Mix almond flour, Parmesan, garlic powder, onion powder, paprika, Italian herbs and salt in another shallow bowl of plate.
  • Dip a piece of chicken into the egg mixture and coast on both sides. Then, dip the chicken into the almond flour mixture, also coating both sides. Put breaded chicken on your lined baking sheet and repeat until all pieces are done.
  • Place chicken into the oven and bake for 7 minutes and then turn each piece over and cook for another 5 minutes until golden brown and crispy and until internal temperature measures 165 degrees.


You can use chicken breast or thigh meat for this recipe.  Whatever you prefer.
For the cheese, make sure you use grated Parmesan cheese, not shredded as it sticks to the chicken meat better.
Nutritional information is approximate and was calculated using a recipe nutrition label generator.
★ Did you make this recipe? Don't forget to give it a star rating below!


Calories: 591kcal | Carbohydrates: 9g | Protein: 38g | Fat: 46g | Saturated Fat: 10g | Cholesterol: 215mg | Sodium: 566mg | Potassium: 399mg | Fiber: 4g | Sugar: 1g | Vitamin A: 565IU | Vitamin C: 1mg | Calcium: 191mg | Iron: 3mg