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Kid-Friendly Protein Chicken Tenders Simple and Tasty

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To make these tasty chicken tenders, you need: - 1 pound chicken breast, cut into strips - 1 cup almond flour - 1/2 cup whole grain breadcrumbs - 2 large eggs - Olive oil spray These seasonings add great flavor: - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon smoked paprika - 1/2 teaspoon salt - 1/4 teaspoon black pepper Kids love dipping sauces! Here are some ideas: - Honey mustard - Ketchup - Ranch dressing - Barbecue sauce These ingredients work together to create a dish that kids will love. You can easily find most of these items at your local store. Using almond flour and whole grain breadcrumbs adds protein and fiber, making these tenders a healthier choice. {{ingredient_image_1}} Start with 1 pound of chicken breast. Cut it into strips. Aim for even sizes. This helps them cook evenly. Place the strips on a clean plate. Make sure to wash your hands and the cutting board after handling raw chicken. In a shallow bowl, mix these dry ingredients: - 1 cup almond flour - 1/2 cup whole grain breadcrumbs - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon smoked paprika - 1/2 teaspoon salt - 1/4 teaspoon black pepper In another bowl, whisk 2 large eggs until smooth. Dip each chicken strip into the egg mixture. Let the excess egg drip off. Next, coat it in the breadcrumb mix. Press the coating gently to stick well. Repeat this for all chicken strips. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place the coated chicken tenders on the baking sheet. Lightly spray the tops with olive oil. This helps them crisp up as they bake. Bake for 15-20 minutes. Flip them halfway through for even cooking. They are done when golden brown and cooked through. Serve with honey mustard or your child's favorite dip. To get a crispy coating on your chicken tenders, use almond flour and whole grain breadcrumbs. These ingredients add crunch and nutrition. Press the coating onto the chicken strips firmly. This helps it stick better. Lightly spray the tops with olive oil before baking. This step encourages browning. Bake at 400°F (200°C) for 15-20 minutes. Flip the tenders halfway through for even cooking. Kids love dipping their food! Try honey mustard, ranch, or barbecue sauce. You can also mix Greek yogurt with herbs for a fun twist. For a change, use hummus or guacamole. These dips add flavor and fun to the meal. Let your kids choose their favorite dip for a personal touch. Serve the chicken tenders on a colorful plate. Include carrot and cucumber sticks for a healthy side. This makes the meal look fun and inviting. You can also add a small bowl of dip in the center. For a complete meal, pair the tenders with sweet potato fries or a fresh salad. Keep it bright and colorful to catch their eye! Pro Tips Coating Crunch: For an extra crispy texture, try adding a tablespoon of nutritional yeast to the breadcrumb mixture. It adds flavor and crunch! Flavor Variation: Experiment with different spices or herbs in the coating. Italian seasoning or Parmesan cheese can give a delicious twist! Even Cooking: Ensure chicken strips are of uniform size to promote even cooking and consistent doneness across all pieces. Make Ahead: Prepare the chicken tenders ahead of time and freeze them. Bake straight from the freezer, adding a few extra minutes to the cooking time. {{image_2}} You can make chicken tenders even healthier. Try using ground oats instead of breadcrumbs. Oats add fiber and nutrients. You can also bake them without oil for a lighter option. For a protein boost, mix in some ground flaxseed with the almond flour. This option adds omega-3 fatty acids. Want to spice it up? Add different herbs and spices to the coating mix. For a zesty kick, try lemon zest or lime juice. You can also mix in grated Parmesan cheese for a savory twist. If your kids like sweet flavors, add a teaspoon of cinnamon to the almond flour. These small changes can make a big difference. To keep it gluten-free, stick with almond flour and gluten-free breadcrumbs. Make sure to check labels on all products. Some brands offer gluten-free options for breadcrumbs. Also, use cornmeal instead of breadcrumbs. This choice gives a unique crunch and keeps it gluten-free. To keep your leftover chicken tenders fresh, place them in an airtight container. You can store them in the fridge for up to three days. Make sure they are completely cool before sealing. This helps keep them crispy and tasty. If you want to save chicken tenders for later, freeze them. First, let them cool completely. Then, wrap each tender in plastic wrap. You can also use a freezer bag. They will stay good for up to three months. Just label the bag with the date. To reheat your chicken tenders, use the oven for the best results. Preheat your oven to 375°F (190°C). Place the tenders on a baking sheet. Heat them for about 10-15 minutes. This will make them crispy again. You can also use a microwave, but they may not stay as crunchy. Enjoy your tasty leftovers! To make chicken tenders healthier, use lean chicken breast. You can also swap breadcrumbs for whole grains. Almond flour adds protein while reducing carbs. Another option is to bake instead of fry. This cuts down on extra oil and fat. Using spices enhances flavor without adding calories. Choose dips like yogurt or hummus instead of creamy sauces. Yes, you can make these chicken tenders in an air fryer! Preheat the air fryer to 400°F (200°C). Place the coated chicken strips in a single layer in the basket. Cook for about 10-12 minutes, flipping halfway. The tenders will turn golden and crispy. Air frying is a great way to cut down on oil while keeping them crunchy. To get crunchy chicken tenders without frying, use a good coating. The mix of almond flour and breadcrumbs works well. Press the coating firmly on the chicken to stick. Lightly spray with olive oil before baking. This helps create a crisp texture as they bake. Cooking at a higher temperature also adds to the crunch. Chicken tenders pair well with many sides. Carrot and cucumber sticks add a fresh crunch. A side of sweet potato fries offers a tasty twist. You can also serve them with a small salad for extra veggies. Macaroni and cheese is a kid favorite. Try fruit skewers for a fun, colorful addition. In this blog post, I covered how to make kid-friendly protein chicken tenders. I shared main ingredients, seasoning options, and dipping sauces. Next, I provided step-by-step instructions for preparation, coating, and baking. You learned tips for a crispy coating and kid-approved dips. Variations included healthy alternatives and gluten-free options. I also discussed storage and reheating. These chicken tenders are easy to make and fun to eat. Enjoy your cooking adventure!

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Looking for a quick and tasty meal your kids will love? These Kid-Friendly Protein Chicken Tenders are all that and more! Packed with protein and simple to make, they make dinner fun and nutritious. In this article, I’ll walk you through easy ingredients, cooking steps, and the best dips. Plus, I’ll share tips for making them crispy and healthy. Let’s dive in and whip up some delicious chicken tenders your family will enjoy!

Why I Love This Recipe

  1. Kid-Friendly: This recipe is a hit with children, making mealtime fun and enjoyable.
  2. Nutritious: Packed with protein and healthy ingredients, these tenders are a wholesome choice.
  3. Easy to Make: With straightforward steps, it’s perfect for busy parents who want a quick meal.
  4. Versatile: These tenders can be served with different dips or sides, keeping meals exciting.

Ingredients

Main Ingredients for Kid-Friendly Protein Chicken Tenders

To make these tasty chicken tenders, you need:

– 1 pound chicken breast, cut into strips

– 1 cup almond flour

– 1/2 cup whole grain breadcrumbs

– 2 large eggs

– Olive oil spray

Seasoning Elements

These seasonings add great flavor:

– 1 teaspoon garlic powder

– 1 teaspoon onion powder

– 1 teaspoon smoked paprika

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

Suggested Dipping Sauces

Kids love dipping sauces! Here are some ideas:

– Honey mustard

– Ketchup

– Ranch dressing

– Barbecue sauce

These ingredients work together to create a dish that kids will love. You can easily find most of these items at your local store. Using almond flour and whole grain breadcrumbs adds protein and fiber, making these tenders a healthier choice.

Step-by-Step Instructions

Preparation of Chicken Strips

Start with 1 pound of chicken breast. Cut it into strips. Aim for even sizes. This helps them cook evenly. Place the strips on a clean plate. Make sure to wash your hands and the cutting board after handling raw chicken.

Coating the Chicken Tenders

In a shallow bowl, mix these dry ingredients:

– 1 cup almond flour

– 1/2 cup whole grain breadcrumbs

– 1 teaspoon garlic powder

– 1 teaspoon onion powder

– 1 teaspoon smoked paprika

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

In another bowl, whisk 2 large eggs until smooth. Dip each chicken strip into the egg mixture. Let the excess egg drip off. Next, coat it in the breadcrumb mix. Press the coating gently to stick well. Repeat this for all chicken strips.

Baking Instructions

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place the coated chicken tenders on the baking sheet. Lightly spray the tops with olive oil. This helps them crisp up as they bake. Bake for 15-20 minutes. Flip them halfway through for even cooking. They are done when golden brown and cooked through. Serve with honey mustard or your child’s favorite dip.

Tips & Tricks

How to Achieve a Crispy Coating

To get a crispy coating on your chicken tenders, use almond flour and whole grain breadcrumbs. These ingredients add crunch and nutrition. Press the coating onto the chicken strips firmly. This helps it stick better. Lightly spray the tops with olive oil before baking. This step encourages browning. Bake at 400°F (200°C) for 15-20 minutes. Flip the tenders halfway through for even cooking.

Suggestions for Kid-Friendly Dips

Kids love dipping their food! Try honey mustard, ranch, or barbecue sauce. You can also mix Greek yogurt with herbs for a fun twist. For a change, use hummus or guacamole. These dips add flavor and fun to the meal. Let your kids choose their favorite dip for a personal touch.

Cooking and Serving Suggestions

Serve the chicken tenders on a colorful plate. Include carrot and cucumber sticks for a healthy side. This makes the meal look fun and inviting. You can also add a small bowl of dip in the center. For a complete meal, pair the tenders with sweet potato fries or a fresh salad. Keep it bright and colorful to catch their eye!

Pro Tips

  1. Coating Crunch: For an extra crispy texture, try adding a tablespoon of nutritional yeast to the breadcrumb mixture. It adds flavor and crunch!
  2. Flavor Variation: Experiment with different spices or herbs in the coating. Italian seasoning or Parmesan cheese can give a delicious twist!
  3. Even Cooking: Ensure chicken strips are of uniform size to promote even cooking and consistent doneness across all pieces.
  4. Make Ahead: Prepare the chicken tenders ahead of time and freeze them. Bake straight from the freezer, adding a few extra minutes to the cooking time.

Variations

Healthier Alternatives

You can make chicken tenders even healthier. Try using ground oats instead of breadcrumbs. Oats add fiber and nutrients. You can also bake them without oil for a lighter option. For a protein boost, mix in some ground flaxseed with the almond flour. This option adds omega-3 fatty acids.

Flavor Twist Ideas

Want to spice it up? Add different herbs and spices to the coating mix. For a zesty kick, try lemon zest or lime juice. You can also mix in grated Parmesan cheese for a savory twist. If your kids like sweet flavors, add a teaspoon of cinnamon to the almond flour. These small changes can make a big difference.

Gluten-Free Modifications

To keep it gluten-free, stick with almond flour and gluten-free breadcrumbs. Make sure to check labels on all products. Some brands offer gluten-free options for breadcrumbs. Also, use cornmeal instead of breadcrumbs. This choice gives a unique crunch and keeps it gluten-free.

Storage Info

How to Store Leftover Chicken Tenders

To keep your leftover chicken tenders fresh, place them in an airtight container. You can store them in the fridge for up to three days. Make sure they are completely cool before sealing. This helps keep them crispy and tasty.

Freezing Instructions

If you want to save chicken tenders for later, freeze them. First, let them cool completely. Then, wrap each tender in plastic wrap. You can also use a freezer bag. They will stay good for up to three months. Just label the bag with the date.

Reheating Tips

To reheat your chicken tenders, use the oven for the best results. Preheat your oven to 375°F (190°C). Place the tenders on a baking sheet. Heat them for about 10-15 minutes. This will make them crispy again. You can also use a microwave, but they may not stay as crunchy. Enjoy your tasty leftovers!

FAQs

What is the best way to make chicken tenders healthier?

To make chicken tenders healthier, use lean chicken breast. You can also swap breadcrumbs for whole grains. Almond flour adds protein while reducing carbs. Another option is to bake instead of fry. This cuts down on extra oil and fat. Using spices enhances flavor without adding calories. Choose dips like yogurt or hummus instead of creamy sauces.

Can these chicken tenders be made in an air fryer?

Yes, you can make these chicken tenders in an air fryer! Preheat the air fryer to 400°F (200°C). Place the coated chicken strips in a single layer in the basket. Cook for about 10-12 minutes, flipping halfway. The tenders will turn golden and crispy. Air frying is a great way to cut down on oil while keeping them crunchy.

How can I make chicken tenders crunchy without frying?

To get crunchy chicken tenders without frying, use a good coating. The mix of almond flour and breadcrumbs works well. Press the coating firmly on the chicken to stick. Lightly spray with olive oil before baking. This helps create a crisp texture as they bake. Cooking at a higher temperature also adds to the crunch.

What sides pair well with chicken tenders?

Chicken tenders pair well with many sides. Carrot and cucumber sticks add a fresh crunch. A side of sweet potato fries offers a tasty twist. You can also serve them with a small salad for extra veggies. Macaroni and cheese is a kid favorite. Try fruit skewers for a fun, colorful addition.

In this blog post, I covered how to make kid-friendly protein chicken tenders. I shared main ingredients, seasoning options, and dipping sauces. Next, I provided step-by-step instructions for preparation, coating, and baking. You learned tips for a crispy coating and kid-approved dips. Variations included healthy alternatives and gluten-free options. I also discussed storage and reheating.

These chicken tenders are easy to make and fun to eat. Enjoy your cooking adventur

To make these tasty chicken tenders, you need: - 1 pound chicken breast, cut into strips - 1 cup almond flour - 1/2 cup whole grain breadcrumbs - 2 large eggs - Olive oil spray These seasonings add great flavor: - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon smoked paprika - 1/2 teaspoon salt - 1/4 teaspoon black pepper Kids love dipping sauces! Here are some ideas: - Honey mustard - Ketchup - Ranch dressing - Barbecue sauce These ingredients work together to create a dish that kids will love. You can easily find most of these items at your local store. Using almond flour and whole grain breadcrumbs adds protein and fiber, making these tenders a healthier choice. {{ingredient_image_1}} Start with 1 pound of chicken breast. Cut it into strips. Aim for even sizes. This helps them cook evenly. Place the strips on a clean plate. Make sure to wash your hands and the cutting board after handling raw chicken. In a shallow bowl, mix these dry ingredients: - 1 cup almond flour - 1/2 cup whole grain breadcrumbs - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon smoked paprika - 1/2 teaspoon salt - 1/4 teaspoon black pepper In another bowl, whisk 2 large eggs until smooth. Dip each chicken strip into the egg mixture. Let the excess egg drip off. Next, coat it in the breadcrumb mix. Press the coating gently to stick well. Repeat this for all chicken strips. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place the coated chicken tenders on the baking sheet. Lightly spray the tops with olive oil. This helps them crisp up as they bake. Bake for 15-20 minutes. Flip them halfway through for even cooking. They are done when golden brown and cooked through. Serve with honey mustard or your child's favorite dip. To get a crispy coating on your chicken tenders, use almond flour and whole grain breadcrumbs. These ingredients add crunch and nutrition. Press the coating onto the chicken strips firmly. This helps it stick better. Lightly spray the tops with olive oil before baking. This step encourages browning. Bake at 400°F (200°C) for 15-20 minutes. Flip the tenders halfway through for even cooking. Kids love dipping their food! Try honey mustard, ranch, or barbecue sauce. You can also mix Greek yogurt with herbs for a fun twist. For a change, use hummus or guacamole. These dips add flavor and fun to the meal. Let your kids choose their favorite dip for a personal touch. Serve the chicken tenders on a colorful plate. Include carrot and cucumber sticks for a healthy side. This makes the meal look fun and inviting. You can also add a small bowl of dip in the center. For a complete meal, pair the tenders with sweet potato fries or a fresh salad. Keep it bright and colorful to catch their eye! Pro Tips Coating Crunch: For an extra crispy texture, try adding a tablespoon of nutritional yeast to the breadcrumb mixture. It adds flavor and crunch! Flavor Variation: Experiment with different spices or herbs in the coating. Italian seasoning or Parmesan cheese can give a delicious twist! Even Cooking: Ensure chicken strips are of uniform size to promote even cooking and consistent doneness across all pieces. Make Ahead: Prepare the chicken tenders ahead of time and freeze them. Bake straight from the freezer, adding a few extra minutes to the cooking time. {{image_2}} You can make chicken tenders even healthier. Try using ground oats instead of breadcrumbs. Oats add fiber and nutrients. You can also bake them without oil for a lighter option. For a protein boost, mix in some ground flaxseed with the almond flour. This option adds omega-3 fatty acids. Want to spice it up? Add different herbs and spices to the coating mix. For a zesty kick, try lemon zest or lime juice. You can also mix in grated Parmesan cheese for a savory twist. If your kids like sweet flavors, add a teaspoon of cinnamon to the almond flour. These small changes can make a big difference. To keep it gluten-free, stick with almond flour and gluten-free breadcrumbs. Make sure to check labels on all products. Some brands offer gluten-free options for breadcrumbs. Also, use cornmeal instead of breadcrumbs. This choice gives a unique crunch and keeps it gluten-free. To keep your leftover chicken tenders fresh, place them in an airtight container. You can store them in the fridge for up to three days. Make sure they are completely cool before sealing. This helps keep them crispy and tasty. If you want to save chicken tenders for later, freeze them. First, let them cool completely. Then, wrap each tender in plastic wrap. You can also use a freezer bag. They will stay good for up to three months. Just label the bag with the date. To reheat your chicken tenders, use the oven for the best results. Preheat your oven to 375°F (190°C). Place the tenders on a baking sheet. Heat them for about 10-15 minutes. This will make them crispy again. You can also use a microwave, but they may not stay as crunchy. Enjoy your tasty leftovers! To make chicken tenders healthier, use lean chicken breast. You can also swap breadcrumbs for whole grains. Almond flour adds protein while reducing carbs. Another option is to bake instead of fry. This cuts down on extra oil and fat. Using spices enhances flavor without adding calories. Choose dips like yogurt or hummus instead of creamy sauces. Yes, you can make these chicken tenders in an air fryer! Preheat the air fryer to 400°F (200°C). Place the coated chicken strips in a single layer in the basket. Cook for about 10-12 minutes, flipping halfway. The tenders will turn golden and crispy. Air frying is a great way to cut down on oil while keeping them crunchy. To get crunchy chicken tenders without frying, use a good coating. The mix of almond flour and breadcrumbs works well. Press the coating firmly on the chicken to stick. Lightly spray with olive oil before baking. This helps create a crisp texture as they bake. Cooking at a higher temperature also adds to the crunch. Chicken tenders pair well with many sides. Carrot and cucumber sticks add a fresh crunch. A side of sweet potato fries offers a tasty twist. You can also serve them with a small salad for extra veggies. Macaroni and cheese is a kid favorite. Try fruit skewers for a fun, colorful addition. In this blog post, I covered how to make kid-friendly protein chicken tenders. I shared main ingredients, seasoning options, and dipping sauces. Next, I provided step-by-step instructions for preparation, coating, and baking. You learned tips for a crispy coating and kid-approved dips. Variations included healthy alternatives and gluten-free options. I also discussed storage and reheating. These chicken tenders are easy to make and fun to eat. Enjoy your cooking adventure!

Kid-Friendly Protein Chicken Tenders

Crispy and healthy chicken tenders that kids will love.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course
Cuisine American
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 pound chicken breast, cut into strips
  • 1 cup almond flour
  • 0.5 cup whole grain breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper
  • 2 large eggs
  • 2 tablespoons honey mustard (or any dip kids prefer)
  • 1 spray olive oil

Instructions
 

  • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • In a shallow bowl, mix together the almond flour, breadcrumbs, garlic powder, onion powder, smoked paprika, salt, and pepper.
  • In another bowl, whisk the eggs until smooth.
  • Dip each chicken strip first in the egg mixture, allowing excess to drip off, then coat it thoroughly in the breadcrumb mixture. Press gently to help the coating stick.
  • Place the coated chicken tenders on the prepared baking sheet. Lightly spray the tops with olive oil to help them crisp up while baking.
  • Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown, flipping halfway through baking.
  • Serve the chicken tenders with honey mustard or your child’s favorite dipping sauce.

Notes

Arrange the chicken tenders on a colorful plate with a small bowl of dipping sauce in the center. Add carrot and cucumber sticks for a vibrant side.
Keyword baked, chicken, healthy, kid-friendly, tenders

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