Coated Baked Chicken Tenders
Coated Baked Chicken Tenders are lean strips of chicken breast coated in a seasoned crust and oven-baked until golden and crisp. The coating typically uses breadcrumbs or panko, often mixed with herbs and spices, and the dish is a popular, healthier alternative to fried tenders originating in American home cooking.
🍽️ Nutrition at a glance
This dish is high in protein and moderate in fat, with the crust adding a small amount of carbohydrates. A typical serving (about 4-5 tenders) provides roughly 250-350 calories, along with B vitamins and minerals like selenium from the chicken.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 18 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 650 mg |
| Potassium | 300 mg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Vitamin B6 | 0.6 mg |
| Selenium | 20 mcg |
| Iron | 1.5 mg |
| Zinc | 2 mg |
| Magnesium | 30 mg |
Per 4 pieces (140 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally interesting because baking instead of frying significantly reduces the fat content while maintaining a satisfying crunch, making it a staple in health-conscious and family-friendly meal planning.
