Crispy, crunchy + full of italian flavor, these healthy baked chicken tenders are kid-friendly, mom approved and an easy recipe the whole family will love. Super Seed + Ancient Grain Italian Baked Chicken Tenders are the perfect fried chicken alternative to add to your weeknight menu.

A couple weeks ago I asked y’all on instagram what recipes you’d like to see more of, and a LOT of y’all asked for more chicken recipes.

Some of my most popular recipes are my healthy honey garlic crockpot chicken + firecracker chicken, so I was super excited to get back into the kitchen and develop a new one!

Michael and I have pretty much been eating the same 5 meals the past couple months, so he was excited too. HA. 😉

I’m not sure why, but chicken tenders immediately popped into my head. Pretty random since I basically never eat them.

I’ve always thought of chicken tenders as greasy, fried and at a sweaty sports game.

Not the most appetizing image… which is why I had to upgrade them!

SAY HELLO TO…

Super Seed + Ancient Grain Italian Baked Chicken Tenders (!!!!)

I was browsing the aisles of Trader Joes one afternoon (what else is new?) and I came across this super seed + ancient grain blend that I knew would come in handy for multiple recipes.

Originally, I planned on simply adding it to my coffee banana smoothies or carrot cake overnight oatmeal for an extra fiber boost.. but then I was like WAIT. How amazing would it be to add it to chicken tenders and pretty much make chicken into a superfood?

OK.. so maybe that’s not exactly how it works.

But that’s how it went down in my head.

Michael and I have a pretty similar taste when it comes to food, but I’m always looking for ways to sneak some extra fiber, veggies and nutrients into our meals. Kind of like how you sneak veggies into your kids smoothies. That’s me in this situation — HA.

This seemed like the perfect way to combine his love of fried chicken (specifically the spicy chicken sandwich from Chick-fil-A) and my love for all things fiber + nutrition.

I haven’t seen a recipe like this before, so I was a little worried it would turn south, BUT it actually came out PERFECTLY. And on the first try!

FYI: That pretty much never happens when you’re recipe developing. Safe to say I did a happy dance 🙂

For this recipe you will need:

Panko Bread Crumbs
Super Seed + Ancient Grain Blend
Chicken
Eggs
Flour
Garlic Salt
Pepper
Italian Dressing
Parchment Paper
Baking Sheet
1 Large Bowl
3 Medium-large Bowls

This recipe follows the same basic three-step process like any chicken tender recipe.

You’ll have your flour, egg wash and coating.

So what makes these healthy baked chicken tenders special?

Marinating them overnight or 2-3 hours ahead of time!

I marinated the chicken tenders in an italian dressing overnight and you can truly taste a difference with the final product!

After marinating the chicken tenders you’ll toss them in some flour until coated, drop them in an egg wash (one egg mixed with 2 tbsp water) and then in your yummy bread crumb + super seed mixture!

These healthy chicken tenders crisped right up and made for the perfect treat!

I hope you all enjoy!

PIN ME FOR LATER

SUPER SEED ANCIENT GRAIN HEALTHY BAKED CHICKEN TENDERS

x, elizabeth

Super Seed + Ancient Grain Italian Baked Chicken Tenders

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Prep Time 3

Cook Time 20

Total Time 3 20

Cuisine American

Servings People

Ingredients

1 lb Chicken Tenders
1 Cup Panko Bread Crumbs
1/4 Cup Super Seed + Ancient Grain Blend *from trader joes
1 Bottle Italian Dressing
1 Tsp Garlic Salt
1 Tsp Black Pepper
2 Cups All Purpose Flour you won't use all of it!
2 Tbsp Water

Instructions

Marinate chicken tenders over night in a large bowl in your Italian dressing of choice. You can marinate them in a large bowl or in a gallon size ziploc bag.
Prepare 3 separate medium-large sized bowls for the breading process. Your bowls need to be large enough that the chicken tenders can individually fit and get completely coated.
Pour flour into one of the medium-large bowls.
Whisk one egg with 2 tbsp water until frothy and place in another medium-large bowl.
In the third bowl, combine bread crumbs, seasonings and super seed blend.
Take the marinated chicken out of your bowl and first cover them in flour. Next, dip them in the egg wash until completely coated, but let the extra egg wash drip off. Lastly, toss the egg coated chicken into your bread crumb mixture and fully coat.
Place parchment paper on a baking sheet and place chicken tenders on parchment paper.
Preheat your oven to 450 and let them bake for 20-23 minutes depending on their size.