Baked Oatmeal Crusted Chicken Tenders
These diabetes-friendly oatmeal-crusted chicken tenders are a healthier take on a classic favourite. Crispy on the outside and tender on the inside, they're a delicious and nutritious meal option the whole family will love.
- Suitable for diets:
- Gluten Free
- High-Protein
- Mg Rich
- Senior Friendly
Servings:
Why Diabetes Friendly?
- Low in refined carbohydrates: Uses oats and almond flour instead of traditional bread crumbs, providing a healthier, lower glycemic index alternative.
- High in protein: Chicken is a great source of lean protein which helps in managing hunger and stabilizing blood sugar levels.
- Balanced with healthy fats: The inclusion of Parmesan and almond flour adds healthy fats that help with satiety and blood sugar control.
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Equipment
- Baking sheet
- Food Processor
- Shallow dish
Ingredients
- chicken (breast, boneless, skinless, cut into strips) 2
- oats (old-fashioned ) ½ cup
- Parmesan cheese (grated ) ¼ cup
- garlic powder 1 tsp
- paprika ¼ tsp
- salt ¼ tsp
- pepper ⅛ tsp
- egg (beaten) 1
- almond flour (or whole wheat flour) ⅓ cup
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Cooking Tips
- Achieving a crispy coating: Make sure the oats are finely ground to resemble breadcrumbs for a more consistent and crispy coating.
- Even coating: Dip each chicken strip meticulously through the flour, egg, and oat mixture stages to ensure each tender is evenly coated for optimal texture and flavour.
- Baking temperature and time: Cook at a high temperature to ensure the chicken is crispy on the outside but remains juicy on the inside. Check that the chicken reaches an internal temperature of 165°F (74°C) for safety.
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Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a food processor, pulse the oats until they are finely ground, resembling breadcrumbs. Transfer the ground oats to a shallow dish and mix in the Parmesan cheese, garlic powder, paprika, salt, and pepper.½ cup oats, ¼ cup Parmesan cheese, 1 tsp garlic powder, ¼ tsp paprika, ¼ tsp salt, ⅛ tsp pepper
- Place the almond flour in another shallow dish and the beaten eggs in a third shallow dish.⅓ cup almond flour, 1 egg
- Dip each chicken tender first into the flour, shaking off any excess, then into the beaten eggs, and finally into the oat mixture, pressing gently to coat.2 chicken
- Place the coated chicken tenders on the prepared baking sheet and bake for about 15-20 minutes, or until the chicken is cooked through and the crust is golden brown and crispy.
- Serve the oatmeal-crusted chicken tenders with your favourite dipping sauce or alongside a salad for a complete meal.
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FAQ
- Can I fry these chicken tenders instead of baking?
Yes, you can fry them in a skillet with some oil for a crispier texture, but baking is healthier as it uses less oil and retains the tenderness of the chicken. - What dipping sauces would you recommend for these chicken tenders?
For a healthier option, try Greek yogurt mixed with herbs or a small amount of honey mustard. Avoid high-sugar or high-fat commercial sauces. - How can I make this recipe dairy-free?
Substitute the Parmesan cheese with nutritional yeast or a dairy-free cheese alternative to maintain the flavour while removing dairy. - What sides go well with these chicken tenders?
Serve with a side of steamed vegetables, a fresh salad, or baked sweet potato fries for a balanced meal. - How should I store leftovers?
Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain the crispiness.
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Nutrition
Per serving
Calories: 200.6kcal
Carbohydrates: 10.3g
Fiber: 2.1g
Sugar: 0.5g
Fat: 9.6g
Saturated Fat: 2.1g
Trans Fat: 0.01g
Protein: 18.7g
Nutrition Facts
Baked Oatmeal Crusted Chicken Tenders
Serving Size
2 tenders
Amount per Serving
Calories
200.6
% Daily Value*
Fat
9.6
g
15
%
Saturated Fat
2.1
g
13
%
Trans Fat
0.01
g
Cholesterol
82.5
mg
28
%
Sodium
337
mg
15
%
Potassium
285.1
mg
8
%
Carbohydrates
10.3
g
3
%
Fiber
2.1
g
9
%
Sugar
0.5
g
1
%
Protein
18.7
g
37
%
Vitamin C
0.7
mg
1
%
Vitamin D
0.3
µg
2
%
Calcium
90.3
mg
9
%
Iron
1.3
mg
7
%
Magnesium
33.1
mg
8
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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