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5 from 1 vote

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.
Servings: 4
Calories: 200.6kcal
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes

Ingredients

  • 2 chicken breast, boneless, skinless, cut into strips
  • ½ cup oats old-fashioned
  • ¼ cup Parmesan cheese grated
  • 1 tsp garlic powder
  • ¼ tsp paprika
  • ¼ tsp salt
  • ⅛ tsp pepper
  • 1 egg beaten
  • ⅓ cup almond flour or whole wheat flour

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.

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.

Nutrition

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.