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Crispy whole wheat baked parmesan-crusted chicken tenders

From Shelby Moose, Crossing Rivers Health Registered Dietitian

Serves: Serves 4


  • 1/4 cup whole wheat flour
  • 2 large eggs
  • 1 tbsp Dijon mustard
  • ½ tsp paprika
  • 1 cup panko breadcrumbs, preferably whole-wheat
  • 1/3 cup finely grated Parmesan cheese
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1¼ lb. (about 8) chicken tenders


  1. Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Coat with cooking spray.
  2. Place the whole wheat flour in a medium bowl.
  3. In a shallow container, whisk together the eggs, Dijon mustard, and paprika.
  4. In a separate shallow container, combine the panko breadcrumbs, Parmesan cheese, salt, and pepper.
  5. Working with one chicken tender at a time, dredge the chicken in the flour, shaking off the excess.
  6. Next, dip in the egg mixture until the chicken is coated.
  7. Last, roll the chicken in the breadcrumb mixture, completely coating the outside.
  8. Transfer the chicken tenders to the prepared wire rack.
  9. Lightly coat the chicken tenders with cooking spray. Bake until the chicken is just cooked through and the breadcrumbs are starting to brown, 5 to 6 minutes per side.

Serve with Dijon or honey mustard.

Adapted from the kitchen of Cookin' Canuck |

If you are interested in making an appointment with Shelby, ask your primary care provider for a referral.