Parmesan Chicken Tenders

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Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 12 tenders
Calories: 84kcal


  • 500 g mini chicken breast fillets (approx. 12 pieces)
  • 30 g plain flour
  • 1 egg
  • 50 g panko breadcrumbs
  • 50 g grated parmesan cheese
  • Salt & pepper
  • 1 teaspoon oregano
  • 1 teaspoon garlic powder
  • 1 kcal spray


  • Preheat oven/airfryer to 200 degrees Celsius.
  • Add your breadcrumbs and parmesan to a bowl and season with salt, pepper, oregano and garlic powder.
  • Add the egg to another bowl and whisk well with a fork.
  • Add the flour to another bowl.
  • Dip each chicken fillet into the flour to coat and shake off any excess.
  • Next, dip the chicken fillet into the egg and again shake off excess.
  • Finally, dip the chicken into the breadcrumb mixture, press down and roll to coat each side.
  • Add to a lined and sprayed baking tray and repeat with all the chicken fillets.
  • Bake or airfry at 200 degrees Celsius for 15-20 minutes flipping half way through until the chicken is white throughout and the coating is golden brown. (they may need an extra few minutes in an oven).


Serving: 1tender | Calories: 84kcal | Carbohydrates: 5g | Protein: 12g | Fat: 2g