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Homemade Chicken Tenders

Makes 3 servings of 3 tenders each

Macros: 417 cal, fat 12g, carbs 30g, protein 49g, fibre 3g


1 1⁄4 pound (9) boneless, skinless chicken breast tenders

1 teaspoon salt

Freshly ground black pepper, to taste

2 tablespoons all-purpose or gluten-free flour

1 large egg, lightly beaten

3 1/2 oz crushed tortilla chips

1 teaspoon garlic powder

1 teaspoon cumin

Olive oil spray

Optional - 2 tbsp sauce for dipping (any kind)


Preheat oven to 400F. Season chicken tenders with 3/4 teaspoon salt and pepper. Place flour on a shallow plate and egg in a medium bowl. Place tortilla chips, remaining 1/4 teaspoon salt, garlic powder, cumin, and pepper on another shallow plate. Dredge each tender lightly in flour, then egg (shaking off excess), then chip mixture. Lightly spray sheet pan with olive oil, place tenders on pan and spray the top with olive oil. Bake about 8 to 10 minutes on each side or until cooked through

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