Eat more chicken! That is what you will be doing once you try these amazing parmesan chicken tenders! Seriously, they are so good! This chicken is so tender, juicy and flavorful! They are kid-approved, with two thumbs up from my kiddo, which makes me super happy since I have a very picky eater to feed. Plus, they are quick and easy to make! I love them… like really love them!
Baked parmesan chicken tenders are so much better for you than the typical breaded and fried variety. There is no bread or flour in the “breading”, which keeps them super low carb, keto-friendly and gluten-free. They are baked rather than deep-fried in oil. My cooking method allows any excess fat and oil to drain off while baking, which helps prevent soggy bottom chicken tenders. They also taste way better in my humble opinion.
These low-carb chicken tenders are wonderful served with my Easy Low Carb Marinara Sauce or my Amazing Basil Pesto Sauce for dipping. You can also serve them with a warm bowl of Tomato Basil Soup, Yum! I hope that you will love these chicken tenders as much as I do!
Note: The printable recipe is located at the end of this post. Please visit The Scoop for my latest posts or you can search or browse my Recipe Index to find more yummy recipes.
Baked Low Carb Parmesan Chicken Tenders Ingredients:
- 1.5 pounds of Fresh Boneless Skinless Chicken Tenderloins
- 1 cup grated Parmesan cheese
- 2 teaspoons Italian seasoning (mine is a blend of basil, oregano, thyme, marjoram, rosemary and sage)
- 1 teaspoon Paprika
- 1/2 teaspoon Garlic salt
- Freshly ground pepper to taste (I used 10 turns of the grinder)
- 1/3 cup Extra Virgin Olive Oil
How to make Keto Parmesan Chicken Tenders:
First, preheat your oven to 400 degrees Fahrenheit. Next, pour the olive oil into a shallow bowl or dish and set aside. In a separate bowl, combine the grated parmesan, Italian seasoning, paprika, pepper and garlic salt and stir well to mix the ingredients. This will be the “breading” for the chicken tenders.
Line a rimmed baking sheet with parchment paper or tin foil, then place a wire baking rack on top of the parchment paper/foil. Spray the wire baking rack with non-stick cooking spray. Using the wire baking rack will allow the chicken to be raised so that it is not sitting in it’s own juices while cooking, which will prevent soggy bottom chicken tenders. This method is also healthier since the excess fat and oil is allowed to drip off. The parchment paper or foil will catch the juices and crumbs, so no messy cleanup! You’re welcome!
Now, line up your dish of olive oil, parmesan mix, and prepared baking sheet. First, dip a chicken tender in the olive oil to lightly coat, then dredge the chicken in the parmesan mix to evenly coat well, then place the coated chicken tender onto the wire baking rack. Repeat for each chicken tender.
Once the oven is fully preheated, place the chicken on the middle rack and bake at 400 degrees Fahrenheit for 17 – 20 minutes or until chicken is cooked through. Note: The internal temperature of chicken should be at least 165 degrees Fahrenheit. Once the chicken is completely cooked, carefully remove the chicken from the oven and allow to cool on the rack for 5 minutes.
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| Cook Time | 18 minutes |
| Servings |
people
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- 1.5 lbs. Fresh Boneless Skinless Chicken Tenderloins
- 1 cup Grated Parmesan Cheese
- 2 teaspoons Italian seasoning (mine is a blend of basil, oregano, thyme, marjoram, rosemary and sage)
- 1 teaspoon paprika
- 1/2 teaspoon garlic salt
- freshly ground pepper to taste I used 10 turns of the grinder
- 1/3 cup Extra Virgin Olive Oil
Ingredients
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- Preheat your oven to 400 degrees Fahrenheit.
- Pour the olive oil into a shallow bowl or dish and set aside.
- In a separate bowl, combine the grated parmesan, Italian seasoning, paprika, pepper and garlic salt and stir well to mix the ingredients. This will be the "breading" for the chicken tenders.
- Line a rimmed baking sheet with parchment paper or tin foil, then place a wire baking rack on top of the parchment paper/foil. Spray the wire baking rack with non-stick cooking spray.
- Line up your dish of olive oil, parmesan mix, and prepared baking sheet. First, dip a chicken tender in the olive oil to lightly coat, shake or wipe off any excess oil, then dredge the chicken in the parmesan mix to evenly coat well, then place the coated chicken tender onto the wire baking rack. Repeat for each chicken tender.
- Once the oven is fully preheated, place the chicken on the middle rack and bake at 400 degrees Fahrenheit for 17 - 20 minutes or until chicken is cooked through.*
- Once the chicken is completely cooked, carefully remove the chicken from the oven and allow to cool on the rack for 5 minutes.
Using the wire baking rack will allow the chicken to be raised so that it is not sitting in it's own juices while cooking, which will prevent soggy bottom chicken tenders. This method is also healthier since the excess fat and oil is allowed to drip off. The parchment paper or foil will catch the juices and crumbs, so no messy cleanup! You're welcome!
*The internal temperature of chicken should be at least 165 degrees Fahrenheit.
I made these tonight and they we were just delicious and so moist that I will definitely be making them again. Thank you for sharing this recipe. It will now be one of my go to dinners.
Thank you for the kind words, Margie! I am so happy to hear that you enjoyed the chicken tenders and I truly appreciate the compliment.
These chicken tenders came out perfect with so much flavor. I love this recipe, thank you for sharing!
This was amazing!!!
Thank you!
I had some chicken tenders that needed to get used up and I was out of eggs, plus I needed something easy that would please my family and help me stay Keto. This was an absolute winner!
Thank you, Brooke! I am so glad that you liked the chicken tenders!
Have you tried air frying these?
No, I have not tried air frying. If you try it, I would love to hear how they turn out!
I love Parmesan tender chicken very delicious … I use this most of time also bring pot luck at senior … Everyone Asked me for
Receipt So I explain from Pinterest …..
Thank you
Maxine.
Thank you for the compliment, Maxine! I am so glad that everyone enjoyed them!
Add this for dinner tonight and it was fantastic !!!!!!!! I’m a little sad as I am on keto diet and there are no macros,?. I use carb manager to keep track so guess I’ll try to wing it.
Thank you, Debbie! The chicken tenders have less than 1 net carb. Hope that helps.
I use carb manager also and what I do is key in each ingredient separately as I weigh it. If I do this for the chicken, oil and cheese and divide the total by number of servings I can get a good approximation of the macros.
Thank you for the helpful tip, Barbara!
This was so delicious! And it was inexpensive and easy. And you’re only in your teens? I can’t wait to see what else you do! Thank you.
Thank you so much, Luisa! I am so glad that you enjoyed them and thank you for the compliment! I wish I were in my teens!
Can these be frozen….if so before or after cooking?
Hi Michelle,
Good question. I have not tried to freeze them since there were not any leftovers. So I can not say with absolute certainty how well they freeze and reheat after being frozen. However, I see no reason why they could not be frozen both prior to or after being cooked. The next time I make them I will try freezing them and update the recipe with instructions.
What is the carb count per serving?
Less than 1 net carb.