When it comes to eating healthy, chicken is always a good choice. It’s a lean protein source that can be cooked in a variety of ways to suit different tastes and preferences. One popular option is chicken tenders, which are often associated with fast food and unhealthy ingredients. However, with a bit of creativity, it’s possible to make delicious and nutritious chicken tender recipes that are sure to satisfy cravings without sacrificing health. In this article, we’ll share some of the best healthy chicken tender recipes that are easy to make and packed with flavor. Whether you’re cooking for yourself or your family, these recipes will make healthy eating fun and tasty!
Benefits of Eating Chicken Tenders
Chicken tenders have always been a popular food item, and for good reason. Not only are they delicious, but they also provide numerous health benefits. Here are some of the benefits of eating chicken tenders:
High in Protein
Chicken tenders are an excellent source of protein, which is essential for building and repairing muscles, bones, and other tissues in the body. Just three ounces of chicken tenders contain around 25 grams of protein.
Protein also helps to keep you feeling full for longer periods of time, reducing the likelihood of overeating or snacking on unhealthy foods.
Chicken tenders are also a great option for individuals who follow a low-carb or keto diet, as they contain minimal carbs and are high in healthy fats.
Low in Fat and Calories
Chicken tenders are naturally low in fat and calories, making them a healthy option for weight-watchers or those who are looking to keep their calorie intake in check. However, it’s worth noting that the cooking method can significantly impact the nutritional value of chicken tenders.
Choose healthy cooking methods like baking, grilling, or air-frying to minimize the use of oil and reduce the calorie content. Avoid deep-frying chicken tenders, as it can significantly increase the calorie, fat, and sodium content, thereby reducing the health benefits of this food.
Prepared in a Variety of Healthy Ways
Chicken tenders are versatile and can be prepared in a variety of healthy ways to keep things interesting. Some healthy options include:
- Baked or grilled chicken tenders with herbs and spices instead of deep-frying them
- Marinating chicken tenders in low-fat yogurt or buttermilk for added tenderness and flavor
- Coating chicken tenders in whole-grain breadcrumbs or almond flour instead of white flour for added fiber and nutrients
- Pairing chicken tenders with healthy sides like roasted vegetables, brown rice, or quinoa instead of fries or chips
With so many healthy and delicious options available, it’s easy to incorporate chicken tenders into a well-balanced and nutritious diet.
What Makes a Chicken Tender Recipe Healthy?
A healthy diet is essential in maintaining an optimal level of health and wellness. Chicken tenders are known for their delicious taste, which is why they have become a popular dish among all ages. However, some may be hesitant to indulge in chicken tenders because of the misconception that they are unhealthy. With that said, what makes a chicken tender recipe healthy? Let’s dive deeper into the ingredients that should be present in healthy chicken tender recipes.
Lean Protein
The first and most important aspect of a healthy chicken tender recipe is lean protein. Chicken is an excellent source of lean protein, which is essential in building and repairing tissues and muscles in the body. When choosing chicken tenders, opt for skinless varieties as it contains fewer unhealthy fats. You can also coat your chicken tenders with almond or coconut flour instead of batter to make it even healthier. Alternatively, you can bake, grill, or air fry instead of deep-frying it to avoid the extra oil.
Healthy Fats
Healthy fats are necessary for the body’s proper functioning; they contribute to the absorption of nutrients and help reduce inflammation in the body. When preparing a healthy chicken tender recipe, it is good to incorporate healthier fats such as extra virgin olive oil, avocado oil, or coconut oil. These oils have a high smoke point, making them ideal for cooking at high temperatures, while also providing healthy fats to the dish. It’s best to avoid unhealthy fats like vegetable oil, canola oil, or soybean oil as they contain trans fats that can be harmful to the body.
Whole Grains
Another key ingredient in healthy chicken tender recipes is whole grains. For example, if you choose to coat the chicken tenders with breadcrumbs, make sure they are made from whole grains such as quinoa, brown rice, or whole wheat to increase the fiber content. The fiber in whole grains helps with digestion and maintaining regular bowel movements, contributing to your overall health and well-being. Additionally, whole grains can also help regulate cholesterol levels in the body.
Avoid Excess Salt, Sugar, and Unhealthy Fats
To make a chicken tender recipe healthy, it’s essential to avoid or limit excess salt, sugar, and unhealthy fats. Excess salt can lead to health issues like high blood pressure, while excess sugar contributes to weight gain and can lead to chronic health issues like diabetes. To replace these unhealthy ingredients, opt for natural flavorings like herbs, spices, and natural sweeteners like honey or maple syrup instead of sugar. You can also use healthier fats such as those found in avocado, nuts, and seeds, providing more nutrients while avoiding the harmful effects of unhealthy fats.
In Conclusion
Overall, making a chicken tender recipe healthy is a simple process. Ensure that you include lean protein, healthy fats, and whole grains while avoiding excess salt, sugar, and unhealthy fats. With these simple changes, you can enjoy delicious chicken tenders while keeping your body healthy and well-nourished.
Healthy Baked Chicken Tender Recipes
Chicken tenders are a favorite among people of all ages. They are easy to prepare and very versatile, making them an excellent choice for a quick, nutritious meal. Baking chicken tenders provides a delicious and healthy alternative to traditional fried tenders that are often high in fat and calories. Below are some healthy baked chicken tender recipes that are easy to make and packed with flavor.
Almond Flour Chicken Tenders
Almond flour is a great alternative to traditional flour because it adds an extra nuttiness to the chicken tenders. These almond flour chicken tenders are not only gluten-free but also paleo-friendly and low-carb. To make them, you will need:
- 1 lb chicken tenders (about 10)
- 1 cup almond flour
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1/2 teaspoon sea salt
- 2 eggs
- 2 tablespoons olive oil
Preheat the oven to 400°F and line a baking sheet with parchment paper. In a shallow bowl, combine the almond flour, garlic powder, smoked paprika, thyme, and salt. In another shallow bowl, beat the eggs. Dip each chicken tender in the egg and then coat it in the almond flour mixture. Place the coated chicken tenders on the prepared baking sheet and drizzle with olive oil. Bake for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. Serve with your favorite dipping sauce.
Whole Wheat Panko Chicken Tenders
Whole wheat panko breadcrumbs provide a great crunch to the chicken tenders while also offering a substantial amount of fiber. These whole wheat panko chicken tenders are easy to make and are a healthy alternative to traditional breadcrumbs. Here’s what you need:
- 1 lb chicken tenders (about 10)
- 1 cup whole wheat panko breadcrumbs
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sea salt
- 2 eggs
- 2 tablespoons olive oil
Preheat the oven to 400°F and line a baking sheet with parchment paper. In a shallow bowl, combine the whole wheat panko breadcrumbs, garlic powder, onion powder, oregano, and salt. In another shallow bowl, beat the eggs. Dip each chicken tender in the egg and then coat it in the whole wheat panko mixture. Place the coated chicken tenders on the prepared baking sheet and drizzle with olive oil. Bake for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. Serve with your favorite dipping sauce.
Crushed Corn Flakes Chicken Tenders
Using crushed corn flakes instead of breadcrumbs provides a gluten-free option that is also low in fat and calories. These crushed corn flakes chicken tenders are crispy, delicious, and perfect for any occasion. To make them, you will need:
- 1 lb chicken tenders (about 10)
- 4 cups corn flakes, crushed
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried thyme
- 1/2 teaspoon sea salt
- 2 eggs
- 2 tablespoons olive oil
Preheat the oven to 400°F and line a baking sheet with parchment paper. In a shallow bowl, combine the crushed corn flakes, garlic powder, onion powder, thyme, and salt. In another shallow bowl, beat the eggs. Dip each chicken tender in the egg and then coat it in the crushed corn flakes mixture, pressing the flakes into the chicken to make sure they stick. Place the coated chicken tenders on the prepared baking sheet and drizzle with olive oil. Bake for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. Serve with your favorite dipping sauce.
Healthy Grilled Chicken Tender Recipes
Grilled chicken tenders are a delicious and healthy meal option that can be cooked up quickly on the grill or stovetop. Chicken is a lean protein that is low in calories and high in nutrients. Seasoned with herbs and spices, grilled chicken tenders can be a flavorful and nutritious addition to any meal.
1. Lemon Herb Grilled Chicken Tenders
For a light and zesty flavor, try marinating your chicken tenders in a mixture of fresh lemon juice, olive oil, garlic, and herbs like oregano, thyme, and basil. Grill the chicken over medium-high heat until cooked through and serve with a side of roasted vegetables or a salad.
2. Spicy Grilled Chicken Tenders
If you like your chicken with a kick, try coating your tenders in a mixture of cayenne pepper, paprika, garlic powder, and a touch of honey for sweetness. Grill the chicken until crispy and charred on the outside and serve with a cooling side of cucumber and yogurt salad.
3. BBQ Grilled Chicken Tenders
For a classic BBQ flavor, brush your chicken tenders with your favorite BBQ sauce and grill until cooked through and caramelized. Serve with a side of grilled corn on the cob and a crunchy coleslaw for a Southern-inspired meal.
4. Mediterranean Grilled Chicken Tenders
If you want to take your chicken tenders on a flavorful trip to the Mediterranean, try marinating your chicken in a mixture of olive oil, red wine vinegar, lemon juice, and a blend of Mediterranean spices like oregano, thyme, and rosemary. Grill until cooked through and serve with a side of grilled vegetables and a Greek salad.
Grilled chicken tenders are an easy and healthy meal option that can be customized to fit any flavor preferences. Experiment with different herbs, spices, and marinades to find your favorite recipe.
Healthy Chicken Tender Recipes for Meal Prep
Cooking a big batch of chicken tenders on Sunday can be a great way to have healthy protein options for the whole week, and they can be used in salads, wraps, or served with veggies. Here are five healthy chicken tender recipes that are easy to make and perfect for meal prep:
1. Baked Parmesan Chicken Tenders
These chicken tenders are coated with a mixture of breadcrumbs, Parmesan cheese, and spices, then baked in the oven until crispy. They are a healthier alternative to traditional fried chicken tenders and can be served with tomato sauce or your favorite dipping sauce. To make them, you will need:
- 1 pound chicken tenders
- 1/2 cup breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 egg, beaten
- 2 tablespoons olive oil
Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a bowl, mix together breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper. Dip each chicken tender into the beaten egg, then coat with the breadcrumb mixture. Place the chicken tenders on the baking sheet and drizzle with olive oil. Bake for 20-25 minutes, or until the chicken is cooked through and the coating is golden brown.
2. Honey Mustard Chicken Tenders
These chicken tenders are tender, juicy and have a sweet and tangy flavor thanks to the honey mustard marinade. They are perfect for meal prep and can be served hot or cold. To make them, you will need:
- 1 pound chicken tenders
- 1/4 cup honey
- 1/4 cup Dijon mustard
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
In a bowl, mix together honey, Dijon mustard, olive oil, apple cider vinegar, salt, and pepper. Add the chicken tenders to the bowl and toss until they are coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to 24 hours. When ready to cook, preheat the oven to 375°F. Line a baking sheet with parchment paper. Place the chicken tenders on the baking sheet and bake for 20-25 minutes, or until the chicken is cooked through.
3. Lemon Garlic Chicken Tenders
These chicken tenders are marinated in a flavorful mixture of lemon, garlic, and herbs, then pan-seared to perfection. They are a great option for those who want a healthier version of fried chicken tenders. To make them, you will need:
- 1 pound chicken tenders
- 1/4 cup lemon juice
- 2 tablespoons olive oil
- 1 tablespoon honey
- 2 garlic cloves, minced
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
In a bowl, mix together lemon juice, olive oil, honey, garlic, thyme, rosemary, salt, and pepper. Add the chicken tenders to the bowl and toss until they are coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to 24 hours. When ready to cook, heat a skillet over medium-high heat. Add the chicken tenders to the skillet and cook for 3-4 minutes per side, or until they are golden brown and cooked through.
4. BBQ Chicken Tenders
These chicken tenders are coated with a delicious BBQ sauce and can be grilled, baked, or pan-fried. They are a great addition to any meal and can be used in sandwiches or wraps. To make them, you will need:
- 1 pound chicken tenders
- 1/2 cup BBQ sauce
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
In a bowl, mix together BBQ sauce, olive oil, garlic powder, smoked paprika, salt, and pepper. Add the chicken tenders to the bowl and toss until they are coated with the sauce. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to 24 hours. When ready to cook, heat a grill, skillet, or oven to 375°F. Cook the chicken tenders for 6-8 minutes per side, or until they are cooked through and the sauce is caramelized.
5. Almond Crusted Chicken Tenders
These chicken tenders are coated with a mixture of almonds, Parmesan cheese, and spices, then baked in the oven until crispy. They are a great option for those who want a gluten-free and low-carb version of fried chicken tenders. To make them, you will need:
- 1 pound chicken tenders
- 1/2 cup almond flour
- 1/2 cup chopped almonds
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 egg, beaten
- 2 tablespoons olive oil
Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a bowl, mix together almond flour, chopped almonds, Parmesan cheese, garlic powder, paprika, salt, and pepper. Dip each chicken tender into the beaten egg, then coat with the almond mixture. Place the chicken tenders on the baking sheet and drizzle with olive oil. Bake for 20-25 minutes, or until the chicken is cooked through and the coating is golden brown.
FAQs about Healthy Chicken Tender Recipes
If you are looking for a healthy twist on classic chicken tenders, you have come to the right place. In this article, we will answer some frequently asked questions about healthy chicken tender recipes.
Can I use chicken breast instead of chicken tenders in these recipes?
Absolutely! Chicken breast is a lean and healthy choice that can be substituted for chicken tenders in most recipes. Simply slice the chicken breast into thinner strips or pound them thin with a meat mallet to make them more tender and cook evenly.
Breadcrumbs can be a good source of fiber, but if you are looking for a low-carb option or have a gluten allergy, there are several alternatives you can try. You can use almond flour, coconut flour, crushed pork rinds, or even ground-up nuts like pecans or walnuts to create a crispy coating for your chicken tenders.
Are breaded chicken tenders healthy?
Breaded chicken tenders can be high in calories, fat, and sodium. However, you can still enjoy this classic dish by using healthier ingredients and cooking methods. Opt for whole grain breadcrumbs or alternative coatings, and bake instead of fry your chicken tenders to reduce the fat content. You can also serve them with a side of vegetables or a small salad for a balanced meal.
How long should I cook chicken tenders in the oven?
The cooking time will depend on the thickness of your chicken tenders and the temperature of your oven. Preheat your oven to 375°F (190°C) and bake your chicken tenders for 20-25 minutes, or until they are cooked through and golden brown. To ensure even cooking, flip them halfway through the cooking time.
What are some healthy dipping sauces for chicken tenders?
- Guacamole – this flavorful dip is made from avocado, lime, and spices, and is a great source of healthy monounsaturated fats.
- Salsa – whether you prefer mild or spicy, salsa is a low-calorie dip that packs a punch of flavor and nutrients.
- Hummus – this creamy dip made from chickpeas and tahini is a good source of protein, fiber, and healthy fats.
- Yogurt sauce – mix plain Greek yogurt with herbs and spices like dill, garlic, or mint for a tangy and refreshing dip that is high in protein and calcium.
- Mustard – this low-calorie condiment is a good source of antioxidants and adds a tangy flavor to your chicken tenders.
Enjoy These Finger-Lickin’ Chicken Tenders!
Thanks for taking the time to read about these healthy chicken tender recipes! We hope you found some inspiration for your next wholesome meal. Remember, healthy food doesn’t have to be bland or boring – you can get creative and experiment with different flavors and ingredients! Don’t forget to check back in for more healthy food ideas and recipes. Until next time, stay healthy and happy eating!