Baked Garlic Parmesan Chicken Tenders
Servings: 4 servings
Calories: 925kcal
Juicy, golden chicken tenders brushed with garlicky butter and sprinkled with parmesan – like garlic bread meets crispy chicken. You can bake or air fry them (no oil splatter, no fuss), then serve with fries, coleslaw, salad or whatever’s in the fridge. Freeze them raw for an easy make-ahead dinner, or cook the whole batch and use the leftovers for wraps or lunchboxes the next day. Simple, buttery and family-approved – this Baked Garlic Parmesan Chicken Tenders recipe is that kind of dinner that always disappears fast.
Ingredients
CREAMY GARLIC AND HERB DIPPING SAUCE
- 125 g mayonnaise
- 90 g Greek yoghurt or sour cream
- ½ tsp freshly minced garlic
- 1 tbsp fresh lemon juice
- 1 tbsp finely chopped flat-leaf parsley
- 1 tbsp finely chopped chives
- ¼ tsp sea salt flakes
- ¼ tsp freshly cracked black pepper
CHICKEN
- 90 g panko breadcrumbs
- 1 tsp garlic powder
- 1 tsp sweet paprika
- 1 tsp sea salt flakes
- ½ tsp freshly cracked black pepper
- 75 g plain (all-purpose) flour
- 2 eggs, whisked
- 600 g chicken tenderloins (tenders) or sliced boneless, skinless breast
- Olive oil spray, for cooking
GARLIC BUTTER
- 50 g unsalted butter, melted
- 1 tsp freshly minced garlic
- ¼ tsp sea salt flakes
- 1 tbsp finely chopped flat-leaf parsley
- 25 g freshly grated parmesan (for sprinkling after baking)
COS (R0MAINE) SALAD
- 1 large cos (romaine) lettuce, cut into strips
- 3 tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- ½ tsp sea salt flakes
- ¼ tsp freshly cracked black pepper
TO SERVE
- Air fryer chips, crispy oven fries or freezer fries
- Lemon wedges
Instructions
- Preheat the oven or air fryer –Oven: Preheat to 220°C (425°F) (200°C fan/400°F fan-forced) and let it heat for 10–15 minutes after reaching temperature – the oven must be fully hot for crisp results.Air fryer: Preheat to 200°C (400°F) for 3 minutes.
- Make the dipping sauce – In a small bowl, mix all the ingredients until smooth.
- Prepare the crumb – In a shallow bowl, combine the panko, garlic powder, paprika, salt and pepper. Place the flour and whisked eggs in separate bowls.
- Coat the chicken – Dust each piece of chicken in the flour, then dip into the egg, then coat in the breadcrumbs, pressing firmly to help them stick.
- Bake or air fry –Oven: Arrange the chicken on a lightly oiled rack set over a tray (or a heavy, unlined tray sprayed with oil). Space the chicken evenly and spray the tops with oil. Bake for 16–18 minutes, flipping once halfway and spraying with oil again, until golden and just cooked through. Do not bake for longer than 22 minutes or they’ll dry out.Air fryer: Spray the basket with oil, add the chicken in a single layer, then spray the tops with oil so they are evenly covered. Cook for 10–12 minutes, flipping halfway and spraying with oil again, until crisp and golden. Do not exceed 18 minutes or they’ll dry out.
- Make the garlic butter – In a small bowl, combine the melted butter, garlic, salt and parsley.
- Finish the chicken – As soon as the chicken is cooked and golden, brush it generously with the garlic butter, then immediately sprinkle it with the finely grated parmesan. The heat will melt the cheese slightly so it clings to the coating.
- Make the cos salad – Toss the lettuce strips with the olive oil, lemon juice, salt and pepper just before serving.
- Serve – Serve the tenders with the dipping sauce, salad, fries and lemon wedges.
Notes
Note 1 –
The oven must be properly preheated – don’t rush it. You need the oven piping hot before the chicken goes in.
Skip baking (parchment) paper – Use a lightly oiled rack or tray so the crumb browns underneath.
Don’t overcrowd – Leave space between each piece so the heat can circulate. Use two trays if needed and swap halfway through the cooking time.
Use oil wisely – A fine mist over the chicken helps browning without making it greasy.
Oven-baked crumbs won’t be as crunchy as fried – But the garlic butter soaks in and makes the coating rich and golden so you won’t miss the oil!
Make Ahead
You can fully prep these tenders in advance, ready to bake later. To freeze (raw) – Once coated in breadcrumbs, lay the chicken tenders on a lined tray and freeze until solid. Transfer to a snap-lock bag or airtight container and freeze for up to 3 months. To cook from frozen – Bake at 220°C (425°F) (200°C/400°F fan-forced) for 20–22 minutes, flipping halfway and spraying with oil, until golden and cooked through. To refrigerate (uncooked) – Store crumbed, uncooked tenders in the fridge (covered) for up to 24 hours before baking. Dipping sauce – Can be made up to 3 days ahead and kept refrigerated in a sealed container. The flavour improves as it sits. Garlic butter – Can be mixed ahead and refrigerated for up to 3 days. Re-melt gently before brushing it on the chicken.Leftovers
Cooked chicken tenders – Cool completely, then refrigerate in an airtight container for up to 3 days. Reheat – Oven: 200°C (400°F) (180°C/350°F fan-forced) for 8–10 minutes. Air fryer: 180°C (350°F) for 5–6 minutes until warmed through and crisp. Microwave: Use only for a quick reheat; the coating will soften. Freeze (cooked) – Up to 2 months. Reheat directly from frozen at 200°C (400°F) (180°C/350°F fan-forced) for 15–18 minutes, brushing again with garlic butter if desired. Serving ideas – Slice leftovers into wraps, add to salads, or serve cold in lunchboxes – they’re delicious even straight from the fridge.Nutrition Facts
Baked Garlic Parmesan Chicken Tenders
Amount per Serving
Calories
925
% Daily Value*
Fat
60
g
92
%
Saturated Fat
16
g
100
%
Trans Fat
1
g
Polyunsaturated Fat
15
g
Monounsaturated Fat
25
g
Cholesterol
213
mg
71
%
Sodium
2432
mg
106
%
Potassium
888
mg
25
%
Carbohydrates
52
g
17
%
Fiber
7
g
29
%
Sugar
10
g
11
%
Protein
42
g
84
%
Calcium
234
mg
23
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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