Low-Cal Chicken Tenders: Crispy, Low-Calorie Recipe for Dinner

Say goodbye to boring chicken and try these easy low-calorie chicken tenders. Oven-baked or air-fried, these healthy Parmesan tenders are a tasty, protein-packed option that’s ready in about 20 minutes.

Crispy on the outside and juicy inside, these oven-baked Parmesan chicken tenders are both flavorful and low in calories.

Many people assume healthy food is dull, but that’s not the case. Small tweaks make meals both nutritious and enjoyable. These oven-baked chicken tenders are low-calorie and macro-friendly, and they come together quickly without any unusual batters or long marinades.

The ingredients

This recipe uses simple pantry staples you likely already have. Below are the ingredients and easy substitutions if needed.

• Chicken breast tenders: buy pre-cut tenders or slice a chicken breast into strips.
• Preferred flour: chickpea flour is a nutritious choice, but all-purpose flour works well too.
• Egg whites: used here for a lower-calorie option; you can swap one large whole egg if preferred.
• Parmesan cheese: adds savory flavor. Substitute low-fat mozzarella or omit if you prefer.
• Seasonings: sea salt, garlic powder, onion powder, smoked paprika and a pinch of pepper enhance the taste.
• Panko or regular breadcrumbs: natural panko gives extra crunch. You can also use regular breadcrumbs or crushed cornflakes for texture.
• Cooking spray or oil: a calorie-free spray or a light drizzle of olive oil will help the coating crisp up.

How to make healthy chicken tenders

Set up three shallow bowls: one with flour, Parmesan and seasonings; one with egg whites; and one with panko breadcrumbs.

Coat each tender by dipping first into the egg whites, then into the flour mixture, back into the egg whites, and finally press into the panko breadcrumbs to cover both sides. Arrange the tenders on a parchment-lined baking tray or in the air fryer basket.

Lightly spray with cooking spray or brush with a little olive oil. Bake or air fry until golden and cooked through, about 12–20 minutes total, flipping once halfway. Cooking time depends on tender size—larger pieces will take longer.

Healthy air fryer chicken tenders

This recipe works equally well in an oven or air fryer. If using an air fryer, reduce temperature and time slightly compared with the oven since air fryers cook more efficiently. Monitor the tenders and adjust time to achieve a crisp exterior and an internal temperature of 75°C (165°F).

How to store low-calorie chicken tenders

Store leftovers in an airtight container in the refrigerator for up to 3 days. For longer storage, cool completely, then freeze in an airtight container for up to 3 months. To reheat, warm on a baking sheet in a hot oven or use the air fryer for a few minutes until heated through and crisp.

More healthy chicken recipes

1. Healthy KFC popcorn chicken
2. Cornflake chicken nuggets
3. Healthy Tuscan chicken pasta