Healthy Garlic Parmesan Chicken Tenders

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Coming up with crowd-pleasing dinner options that won’t break the bank or take hours to prepare can feel like an uphill battle. Between juggling after-school activities, work deadlines, and trying to avoid another takeout night, getting a satisfying meal on the table often seems impossible.

That’s where these garlic parmesan chicken tenders come to the rescue: they’re quick and budget-friendly, totally kid-approved, and packed with flavor that’ll make everyone at the table happy. Plus, they’re so easy to make that you’ll wonder why you ever bothered with the frozen ones from the store.

What Kind of Chicken Should I Use?

For this recipe, you’ll want to start with chicken tenderloins, which are the small strips of meat attached to the underside of chicken breasts. If you can’t find tenderloins at your store, you can easily substitute chicken breasts by cutting them into 1-inch wide strips. Fresh chicken works best, but if you’re using frozen tenderloins, make sure they’re completely thawed and patted dry before starting. The most important thing is to look for pieces that are roughly the same size so they’ll cook evenly – aim for strips about 4-5 inches long and 1-inch wide. Try to avoid any tenderloins that have the tough white tendon still attached, or remove it yourself using a sharp knife.

Options for Substitutions

Need to make some swaps? Here are some helpful substitutions for this chicken tender recipe:

• Buttermilk: No buttermilk? Mix 1 cup of regular milk with 1 tablespoon of lemon juice or white vinegar. Let it sit for 5 minutes before using.
• Panko breadcrumbs: Regular breadcrumbs can work instead of panko, though the coating won’t be quite as crispy. You could also crush corn flakes or rice crispy cereal for a similar crunch.
• Parmesan cheese: Pre-grated parmesan works in a pinch, but it won’t melt as nicely. You could also try Romano cheese for a similar sharp, salty flavor.
• Chicken tenderloins: You can use regular chicken breasts cut into strips – just make sure they’re even in size for consistent cooking.
• Cornstarch: If you’re out of cornstarch, just use additional all-purpose flour instead.
• Vegetable oil: Any neutral oil with a high smoke point works well – try canola, peanut, or avocado oil for frying.

Watch Out for These Mistakes While Cooking

The biggest challenge when making chicken tenders is maintaining the perfect cooking temperature – if your oil is too hot, you’ll end up with a burnt coating and raw center, while too cool oil will make your tenders greasy and soggy. Keep your oil between 350-375°F using a thermometer for the best results. Another common mistake is overcrowding the pan, which drops the oil temperature and prevents the coating from getting crispy – fry in small batches, giving each tender enough space to cook evenly. To ensure your breading stays put and doesn’t fall off during cooking, make sure to follow the proper dredging order (flour mixture, egg wash, then panko-parmesan coating) and let the tenders rest for 5-10 minutes after breading to help the coating adhere better. For extra crunchiness, press the panko mixture firmly onto each tender and avoid moving them too much while frying.

What to Serve With Chicken Tenders?

These garlic parmesan chicken tenders are super tasty on their own, but they’re even better with some great sides! For dipping, you can’t go wrong with classic options like honey mustard, ranch dressing, or marinara sauce – my family always puts out at least two choices. A simple side salad with mixed greens and a light vinaigrette helps balance out the richness of the fried chicken, while some crispy french fries or sweet potato fries make it feel like a real treat. If you’re looking to add some veggies, roasted broccoli or steamed green beans work really well with the garlic and parmesan flavors.

Storage Instructions

Keep Fresh: These garlic parmesan chicken tenders stay good in an airtight container in the fridge for up to 3 days. I like to place a paper towel in the container to absorb any excess moisture and help maintain that nice crispy coating.

Freeze: Want to make a big batch? These tenders freeze really well! Let them cool completely, then place them in a freezer bag with parchment paper between layers. They’ll keep for up to 3 months in the freezer – perfect for those busy weeknights when you need a quick dinner.

Reheat: To get that crispy coating back, pop them in the oven at 375°F for about 10-15 minutes, or until heated through. You can also use an air fryer for 5-7 minutes at 350°F. I’d skip the microwave since it tends to make them soggy – trust me, the extra few minutes in the oven are worth it!

Preparation Time	10-15 minutes
Cooking Time	25-35 minutes
Total Time	185-195 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 2500-2800
• Protein: 150-170 g
• Fat: 150-180 g
• Carbohydrates: 200-220 g

Ingredients

• 1 1/2 pounds chicken tenderloins, without skin or bones
• 1 cup buttermilk (245 g)
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper, ground
• 1 cup all-purpose flour (125 g)
• 2 tablespoons cornstarch
• 1 teaspoon kosher salt
• 1/2 teaspoon garlic powder
• 2 large eggs, at room temperature
• 1 tablespoon water
• 2 cups plain panko crumbs (216 g)
• 1 cup finely shredded parmesan cheese (100 g)
• Vegetable oil for frying
• 1/2 cup unsalted butter (113 g, equivalent to 1 stick)
• 1 tablespoon minced garlic
• 1/2 teaspoon kosher salt
• 2 teaspoons chopped parsley

Step 1: Marinate the Chicken

In a large bowl, combine the chicken pieces with buttermilk, salt, and pepper, ensuring each piece is completely covered.

Transfer the bowl to the refrigerator to marinate for a minimum of 3 hours, or overnight for best results.

Step 2: Prepare for Breading

When you are ready to cook, remove the chicken from the refrigerator and let it sit on the counter to come to room temperature.

Meanwhile, line a large baking sheet with parchment paper and set it aside.

Step 3: Set Up the Breading Stations

On a shallow plate, mix the flour, cornstarch, salt, and garlic powder together.

On a separate shallow plate, whisk together eggs and water.

On a third shallow plate, combine the panko and parmesan.

Set all three plates aside in a row to create a breading station.

Step 4: Bread the Chicken

Take one piece of chicken at a time from the buttermilk mixture.

Dredge it first in the flour mixture, then dip it into the egg mixture, and finally coat it with the panko mixture, pressing the coating gently to adhere well.

Place each breaded chicken piece on the prepared baking sheet and repeat the process with the remaining chicken pieces.

Step 5: Fry the Chicken Tenders

In a large pot over medium-low heat, add about 2 inches of oil.

Heat the oil to 350°F.

Working in batches, carefully add 3-4 pieces of chicken to the hot oil.

Cook each batch for 4-5 minutes, or until the chicken reaches an internal temperature of 165°F and is crispy and golden brown.

Use a slotted spoon to remove the cooked tenders from the oil, placing them on a paper towel-lined plate to drain any excess oil.

Ensure the oil temperature returns to 350°F before beginning each new batch.

Step 6: Make the Garlic Butter and Serve

In a small saucepan over low heat, melt butter with garlic and a pinch of salt.

Once the butter has melted, remove from heat and stir in the parsley.

Transfer the fried chicken tenders to a serving platter and drizzle the garlic butter over them.

Serve warm and enjoy your homemade crispy chicken tenders!