A Flavor-Packed, High-Protein, and Crowd-Pleasing Meal

Author: Catherine Rettig
Servings: 4
Total Time: 30 minutes
Difficulty: Beginner
Calories Per Serving: 320 kcal

Why You’ll Love These Garlic Parmesan Chicken Tenders

If you love crispy, flavorful chicken but want to avoid deep frying, these Garlic Parmesan Chicken Tenders are just what you need. They’re coated in a cheesy, garlicky, and perfectly seasoned crust, then baked to golden perfection. The result? Juicy, tender chicken with a crunchy, flavorful coating—without the mess of frying!

These tenders are quick to make, kid-friendly, and packed with protein, making them a great choice for weeknight dinners, meal prep, or even as an appetizer for parties. Plus, they’re naturally low in carbs and can be made keto-friendly with a simple swap.

💛 Crispy & Cheesy Perfection – Baked with Parmesan for an irresistible crunch.
💛 High-Protein & Low-Carb Option – Simple swaps make it keto-friendly!
💛 Super Easy & Kid-Friendly – A great dinner or snack in under 30 minutes!
💛 No Deep Frying Required – Oven-baked for less mess and a healthier option.
💛 Pairs with Everything – Serve with ranch, marinara, or garlic butter!

These Garlic Parmesan Chicken Tenders are about to become a staple in your kitchen!

Table of Contents

  • Ingredients for Garlic Parmesan Chicken Tenders
  • Step-by-Step Instructions
  • Storage & Serving Tips
  • Frequently Asked Questions
  • Pro Tips for the Best Tenders
  • Health Benefits of Garlic Parmesan Chicken Tenders
  • More Chicken Recipes You’ll Love

Ingredients for Garlic Parmesan Chicken Tenders

You don’t need any fancy ingredients—just a handful of pantry staples to create these crispy, flavorful chicken tenders!

Main Ingredients:

✅ 1 lb chicken tenders – Tender and juicy, perfect for quick cooking.
✅ ½ cup grated Parmesan cheese – Adds a nutty, crispy crust.
✅ ¼ cup breadcrumbs – For extra crunch (sub almond flour for keto-friendly).
✅ 2 tbsp chopped fresh parsley – Brings freshness and color.
✅ 2 cloves garlic, minced – Enhances flavor with a savory kick.
✅ ½ tsp salt – Balances and enhances all the flavors.
✅ ¼ tsp black pepper – Adds a little heat.
✅ ¼ cup olive oil – Helps the coating stick and adds crispiness.

Optional Additions:

✔️ ½ tsp paprika – Adds a smoky depth to the crust.
✔️ ¼ tsp red pepper flakes – For a touch of heat.
✔️ ½ tsp onion powder – Enhances the overall flavor profile.

How to Make Garlic Parmesan Chicken Tenders

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup and to prevent sticking.

Step 2: Prepare the Coating

In a shallow bowl, mix together:

  • Grated Parmesan cheese
  • Breadcrumbs (or almond flour for keto)
  • Chopped parsley
  • Minced garlic
  • Salt & pepper
  • (Optional) Paprika, red pepper flakes, or onion powder

This flavorful mixture will form the crispy, cheesy coating for the chicken.

Step 3: Coat the Chicken

  • Pour the olive oil into another shallow bowl.
  • Dip each chicken tender into the olive oil, coating it completely.
  • Roll the chicken in the Parmesan mixture, pressing gently to help the coating stick.

Step 4: Arrange & Bake

  • Place the coated chicken tenders on the prepared baking sheet, ensuring they don’t overlap.
  • Bake for 15–20 minutes, or until the chicken is cooked through and the coating is golden brown and crispy.

Step 5: Serve & Enjoy!

Serve hot with your favorite dipping sauces like:

  • Ranch dressing
  • Marinara sauce
  • Garlic aioli
  • Sugar-free honey mustard

These tenders are also great in salads, wraps, or as a protein-packed snack!

Storage & Serving Tips

🔹 Refrigerator: Store leftovers in an airtight container for up to 3 days.
🔹 Reheating: Warm in the oven at 375°F (190°C) for 5 minutes to keep the coating crispy.
🔹 Freezing: Freeze uncooked, coated tenders on a baking sheet, then transfer to a freezer bag for up to 3 months.

Serving Suggestions:

✔️ Pair with steamed broccoli, zucchini noodles, or a crisp salad for a balanced meal.
✔️ Serve with low-carb ranch, sugar-free BBQ sauce, or homemade garlic butter for dipping.
✔️ Make it a sandwich! Use low-carb bread or lettuce wraps for a quick, protein-packed meal.

Frequently Asked Questions

🔸 Can I make this recipe keto-friendly?
Yes! Swap the breadcrumbs for almond flour or crushed pork rinds for a low-carb version.

🔸 How do I make these tenders extra crispy?
For an extra crispy crust, spray the tenders with cooking oil before baking. You can also broil for the last 1–2 minutes.

🔸 Can I use chicken breasts instead of tenders?
Absolutely! Just slice chicken breasts into strips for the same effect.

🔸 Can I air-fry these instead of baking?
Yes! Cook in the air fryer at 375°F (190°C) for 12–15 minutes, flipping halfway.

🔸 What can I substitute for olive oil?
Melted butter or avocado oil works great for a richer flavor.

Pro Tips for the Best Garlic Parmesan Chicken Tenders

✔️ Use Fresh Parmesan Cheese – Pre-grated cheese doesn’t melt as well.
✔️ Don’t Overcrowd the Pan – Give the tenders space to crisp up.
✔️ Flip Halfway Through – Ensures even browning on both sides.
✔️ Let Them Rest for a Few Minutes – This helps the coating stay crispy.

Health Benefits of Garlic Parmesan Chicken Tenders

💛 High in Protein – Each serving has 36g of protein, keeping you full and fueled.
💛 Lower in Carbs – Can be easily modified to be keto-friendly.
💛 Baked, Not Fried – Less oil means fewer unnecessary calories.
💛 Rich in Healthy Fats – Olive oil and Parmesan provide heart-healthy fats.
💛 Gluten-Free Option – Use almond flour for a gluten-free version!

Tried this recipe?

Let me know how it turned out in the comments below! If you make these, tag me on Instagram—I’d love to see your crispy, cheesy creations.

📌 Pin & Save This Recipe for Later!

Nutrition Facts (Per Serving)

Calories: 320 kcal
Protein: 36g (72% DV)
Total Fat: 17g (26% DV)
Saturated Fat: 4g (20% DV)
Carbohydrates: 5g (2% DV)
Fiber: 1g (4% DV)
Sodium: 590mg (26% DV)

Enjoy these Garlic Parmesan Chicken Tenders—crispy, flavorful, and so easy to make! 🧄🧀🔥