Oven-Crisped Buttermilk Chicken Tenders
These baked buttermilk chicken tenders are juicy inside with a crisp, golden coating of Italian-style panko and Parmesan. Buttermilk, cayenne, paprika, garlic powder, and seafood seasoning add tangy, gently spiced flavor, making them a family-friendly choice for a weeknight meal or casual gathering.
- Prep15 mins
- Cook15 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Crisped Buttermilk Chicken Tenders, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 6
- Heart Health
- 52
- Metabolic
- 18
- Digestive
- 20
- Inflammatory
- 49
- Performance
- 33
- General Wellness
- 1
Combine chicken tenders, buttermilk, salt, and cayenne in a large resealable plastic bag. Refrigerate for at least 2 hours.
- 2
Preheat the oven to 375 degrees F (190 degrees C). Line a baking sheet with aluminum foil for easy cleanup.
- 3
Combine flour, paprika, and salt in a shallow bowl. Whisk egg and buttermilk in another bowl. Mix breadcrumbs, Parmesan cheese, seafood seasoning, and garlic powder in a third bowl.
- 4
Drain the chicken and discard the marinade. Dredge the chicken in the flour mixture, shaking off the excess. Dip it into the egg mixture, then turn it in the breadcrumb mixture, pressing down to ensure the breading adheres to the chicken tender.
- 5
Place the crumb-coated tenders on the prepared baking sheet. Spray each side with olive oil.
- 6
Bake in the preheated oven until the chicken is no longer pink in the center and the juices run clear, 15 to 18 minutes depending on thickness, flipping halfway through. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
- Calories 355.59 kcal Moderate 18%
- Protein 36.16 g Good Source 72%
- Carbohydrate 29.92 g 11%
- Total Fat 8.79 g Moderate 11%
- Saturated Fat 3.9 g Moderate 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 125.24 mg High 42%
- Sodium 841.44 mg High 37%
- Dietary Fiber 1.54 g Low Source 6%
- Total Sugars 2.62 g --
- Added Sugars 0.97 g Low Source 2%
- Calcium 285.35 mg Good Source 22%
- Iron 2.71 mg Moderate 15%
- Potassium 93.13 mg Low Source 2%
- Vitamin A 65.42 mcg Low Source 7%
- Vitamin C 0.44 mg Low Source 0%
- Vitamin D 0.24 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Garlic 🧄
About This Recipe
Oven Crisped Buttermilk Chicken Tenders is made with 15 ingredients and serves 4. It takes about 30 mins and is rated medium. Key ingredients include All Purpose Flour, Buttermilk, Cayenne Pepper, and Chicken Tenderloin. Each serving provides about 355.59 kcal, and is a good source of protein.
Recipe Questions
- What is Oven-Crisped Buttermilk Chicken Tenders made of?
- The main ingredients are All-Purpose Flour, Buttermilk, Cayenne Pepper, Chicken Tenderloin, Eggs. The full list of 15 is above.
- How long does it take to make Oven-Crisped Buttermilk Chicken Tenders?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 355.59 kcal. The full nutrition breakdown is above.
- Is Oven-Crisped Buttermilk Chicken Tenders easy to make?
- This recipe is rated medium, with 15 ingredients and 6 steps.
- Is Oven-Crisped Buttermilk Chicken Tenders healthy?
- Oven-Crisped Buttermilk Chicken Tenders has an easyChef Pro health score of 42/100. Per serving, it provides 355.59 calories and 36.16 g of protein, or 72% of the Daily Value. It is a good source of calcium. Worth noting per serving: sodium at 841.44 mg (37% of the Daily Value) and saturated fat at 3.9 g (20% of the Daily Value). It contains Eggs, Milk, Wheat, Gluten and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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