Chicken Tenders | Recipes | Cook For Your Life
Chicken Tenders - anti-cancer recipes - Cook For Your Life

Chicken Tenders

Rated 4.7 out of 5
4.7 out of 5 stars (based on 7 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

Real fast food comes to your kitchen with these chicken tenders. This dish is perfect for when you are feeling tired but want to give the family something nutritious. These tasty crowd-pleasers are quick and...


  • 1 cup breadcrumbs
  • ¼ cup whole-wheat pastry flour
  • 2 tablespoons ground flaxseed
  • ⅓ cup freshly grated Parmesan
  • 2 teaspoons salt
  • Ground black pepper, to taste
  • 2 teaspoons dried rosemary, crushed (optional)
  • 2 tablespoons olive oil
  • 2 eggs
  • 1¼ pounds chicken tenders
Missing an Ingredient?
Visit our ingredient substitution guide ›

Nutrition Facts


441 cals


25 g

Saturated Fat

6 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

11 g


32 g


2 g


4 g


22 g


691 mg


  1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper. Set aside.
  2. In a medium bowl combine the breadcrumbs, flour, ground flaxseed, Parmesan, salt, pepper, dried rosemary and olive oil. Mix well.
  3. In a separate medium bowl, lightly beat the eggs.
  4. Dip the chicken tenders into the eggs, allowing the excess to drip off. Then dip into the crumb mixture, pressing to adhere. Repeat and transfer to the prepared baking sheet, leaving space between the tenders.
  5. Bake until the chicken is cooked through, about 13-15 minutes, flipping halfway through. Serve with our Homemade Ketchup and Steamed Asparagus.

Chef Tips

To have a quick meal on hand at any time, lay out cooked, breaded chicken tenders flat in one layer on a parchment-paper-lined baking sheet and freeze. Store tenders in portions in freezer bags and keep in the freezer for up to 3 months.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society