Baked Oatmeal Crusted Chicken Tenders

Name: Baked Oatmeal Crusted Chicken Tenders
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
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)

5 from 1 vote

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.

Save Pin Print

Suitable for diets:
Gluten Free
High-Protein

Preparation Level Quick & Easy

Servings 4

Preparation 15

Cook 20

Total 35

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.

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

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.

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.

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.

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

Saturated Fat

2.1

Trans Fat

0.01

Cholesterol

82.5

Sodium

337

Potassium

285.1

Carbohydrates

10.3

Fiber

2.1

Sugar

0.5

Protein

18.7

Vitamin C

0.7

Vitamin D

0.3

µg

Calcium

90.3

Iron

1.3

Magnesium

33.1

Zinc

1.1

* Percent Daily Values are based on a 2000 calorie diet.

Baked Oatmeal Crusted Chicken Tenders

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

Leave a Reply Cancel reply

Other Dinner recipes