Parmesan Herb Chicken Tenders Recipe

These addictive Parmesan Herb Chicken Tenders are a game-changer! Originally an appetizer from Women's Health, we love them as a light meal over a salad or enjoyed on their own. Perfectly crispy and bursting with herb flavor, this recipe makes 24 tender pieces from 1 pound of chicken breast. Each serving (2 tenders) is only 70 calories and packed with protein! Get ready for a flavor explosion in just 32 minutes.

Prep Time 15 mins

Cook Time 32 mins

Calories 95.3 kcal

Protein 19g

Rating Be the first

Recipe Actions

Share this recipe:

Recipe Author

The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Parmesan Herb Chicken Tenders

Chicken Breast
Breadcrumbs
½ cup grated Parmesan cheese
2 cloves minced garlic
1 tablespoon chopped fresh rosemary
½ teaspoon salt
Black Pepper
1 large egg

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this Parmesan Herb Chicken Tenders? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

How to Make Parmesan Herb Chicken Tenders

Preheat oven to 425°F (220°C).
In a shallow dish, combine 1 ½ cups panko bread crumbs, ½ cup grated Parmesan cheese, 2 cloves minced garlic, 1 tablespoon chopped fresh rosemary, ½ teaspoon salt, and ¼ teaspoon black pepper.
In a separate shallow dish, whisk together 1 large egg and 1 tablespoon water.
Cut 1 pound boneless, skinless chicken breasts into 24 even-sized tenders.
Dip each chicken tender into the egg wash, then dredge thoroughly in the breadcrumb mixture, ensuring it's fully coated.
Arrange chicken tenders in a single layer on a baking sheet lined with parchment paper and lightly oiled.
Lightly spray the tops of the chicken tenders with cooking spray.
Bake for 7 minutes, then flip the tenders and bake for another 8-10 minutes, or until the internal temperature reaches 165°F (74°C) and the juices run clear.

Nutrition Information (Approximate per serving)

Sodium

4 g

Sugar

Fat

Carbs

Recipe Categories (Choose a category and find related recipes!)

Starters Appetizers & Snacks Main Courses Lunch Main Dish / Dinner Poultry Chicken Recipes European Italian American Healthy Game Day Recipes Baking 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

60 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion Appetizers Poultry Easy Diabetic Dinner Party Chicken Dietary High Protein Low Carb High In Something Low In Something Meat Brunch

Frequently Asked Questions

How long does it take to make Parmesan Herb Chicken Tenders?

Parmesan Herb Chicken Tenders takes about 47 minutes from start to finish — roughly 15 minutes to prepare and 32 minutes to cook.

How many calories are in Parmesan Herb Chicken Tenders?

Parmesan Herb Chicken Tenders has approximately 95.3 calories per serving, with about 19 g protein, 0 g carbohydrates and 7 g fat.

What ingredients do I need for Parmesan Herb Chicken Tenders?

The key ingredients for Parmesan Herb Chicken Tenders are Chicken Breast, Breadcrumbs, Parmesan Cheese, Garlic, Rosemary, Salt. See the full list with measurements above.