Name: High Protein Parmesan Chicken Tenders
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1.5 lbs 680g chicken tenderloins (or chicken breast cut into strips); 1 cup 90g Parmesan cheese, finely grated; 1/2 cup panko breadcrumbs; 1 tsp garlic powder; 1 tsp paprika; 1 tsp dried oregano; 1/2 tsp onion powder; 1/2 tsp black pepper; 1/4 tsp salt; 2 large eggs; 1 tsp Dijon mustard

High Protein Parmesan Chicken Tenders

03/20/2026
ByKatelyn Anne

These crispy parmesan crusted chicken tenders pack over 40 grams of protein per serving, have a golden, crunchy coating with no breadcrumbs or flour, and are done in under 30 minutes. They work for a weeknight dinner, meal prep, or honestly just whenever you want something that tastes delicious.

Why You'll Love This Recipe

I’ve always been of the mindset that you shouldn’t have to give up the foods you actually enjoy in order to eat healthy, and these tenders are a perfect example. The Parmesan and panko breadcrumbs work together here, the Parmesan seasons and binds while the panko builds up that thick, crunchy crust that holds together through every bite.

Ingredients

Chicken

1.5 lbs (680g) chicken tenderloins (or chicken breast cut into strips)

Coating

1 cup (90g) Parmesan cheese, finely grated
1/2 cup panko breadcrumbs
1 tsp garlic powder
1 tsp paprika
1 tsp dried oregano
1/2 tsp onion powder
1/2 tsp black pepper
1/4 tsp salt

Egg Wash

2 large eggs
1 tsp Dijon mustard

Instructions

1. Preheat and Prep
Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper. Place a wire rack on top of the baking sheet and spray it lightly with cooking spray. Baking the tenders on a rack rather than directly on the tray is important because it allows hot air to circulate underneath the chicken, which gives you a crispy bottom rather than a steamed, soggy one.

2. Pat the Chicken Dry
Pat every piece of chicken thoroughly dry with paper towels before doing anything else. Any surface moisture on the chicken prevents the egg wash from coating evenly and stops the Parmesan and panko from crisping up properly in the oven. Dry chicken is what gives you a crust that actually stays on all the way through baking.

3. Set Up Your Coating Station
Whisk the eggs and Dijon mustard together in a wide shallow bowl until fully combined. In a separate shallow dish, mix together the finely grated Parmesan, panko breadcrumbs, garlic powder, paprika, oregano, onion powder, black pepper, and salt until evenly blended. Having both dishes ready before you start coating means the whole process goes quickly and stays tidy.

4. Coat the Chicken
Working one piece at a time, dip each tenderloin into the egg wash letting the excess drip off, then press it firmly into the Parmesan and panko mixture turning and pressing down so the coating covers every surface completely. Place each coated tender on the prepared wire rack as you go. Pressing firmly rather than just rolling the chicken through the coating is what builds up a thick, even crust that does not fall away during baking.

5. Spray and Bake
Give the tops of all the coated tenders a light spray of cooking spray or a brush of olive oil. This helps the panko and Parmesan brown evenly and gives you that deep golden color across the whole surface rather than patchy dry spots. Bake at 425°F (220°C) for 18 to 22 minutes, flipping halfway through, until the coating is deeply golden and the internal temperature reads 165°F (74°C). If the crust needs more color at the end, switch to broil for 2 to 3 minutes and watch closely.

Tips

Pat the chicken completely dry before coating. Moisture on the surface of the chicken dilutes the egg wash and stops the coating from bonding tightly to the meat. A thorough pat with paper towels takes ten seconds and makes a significant difference to how well the crust holds together through the entire bake.
Use finely grated Parmesan, not coarsely shredded. The finer the grate the better it blends with the panko and adheres to the egg wash. Pre-shredded Parmesan from a bag is coarser and contains anti-caking coatings that stop it from browning properly. Freshly grated from a block gives you the best result every time.
Always bake on a wire rack. Placing the tenders directly on a baking sheet traps steam underneath the chicken and the bottom of the crust softens rather than crisping. A rack lets air circulate all the way around each tender so you get an even, crunchy crust on every side.
Do not overcrowd the baking sheet. Tenders need space around them for the heat to circulate properly. Crowding them causes them to steam rather than roast and the crust loses its crispness. Use two trays if needed rather than squeezing everything onto one.
The Dijon mustard in the egg wash adds a subtle savory depth that complements the Parmesan, and the slight acidity helps the egg wash cling more evenly to the chicken surface. It does not make the finished tenders taste mustardy, it just makes everything taste more intentional.

Variations and Substitutes

For an even crispier result, cook these in an air fryer instead of the oven. Preheat to 400°F (200°C), cook for 8 minutes, flip, then cook for another 3 to 4 minutes until golden and cooked through. The circulating air gives you a more consistently crunchy crust than a standard oven and cuts the cooking time down significantly.
To add a little heat, mix half a teaspoon of cayenne pepper into the coating alongside the other spices. It adds a subtle background warmth that works really well against the salty, savory Parmesan without overpowering anything. Start with a small amount and adjust to your heat preference.
To make these gluten free, swap the panko for an equal amount of finely crushed pork rinds or additional Parmesan. The pork rind version gives you an incredibly crunchy crust with even more protein, and the texture is honestly better than most people expect. The coating behaves the same way so no other changes are needed.

Storage and Reheating

Refrigerating

Store cooled tenders in an airtight container in the fridge for up to 3 days.

Freezing
Freeze fully cooled tenders in a single layer on a tray until solid, then transfer to a freezer bag for up to 2 months. Reheat straight from frozen in the oven.

Reheating

Microwave: Not recommended as it softens the crust completely. If you must, heat on medium power in 30 second intervals just until warmed through.
Oven: Place on a wire rack over a baking sheet and reheat uncovered at 400°F (200°C) for 8 to 10 minutes until the crust has crisped back up and the chicken is heated through.

High Protein Parmesan Chicken Tenders

Crispy, golden parmesan and panko crusted chicken tenders with over 40 grams of protein per serving and a crunchy coating that holds together through every single bite. The whole thing is ready in under 30 minutes with no frying and no complicated technique. Dip them in honey mustard, ranch, or eat them straight off the tray.

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course

Servings 4

Ingredients

1.5 lbs 680g chicken tenderloins (or chicken breast cut into strips)
1 cup 90g Parmesan cheese, finely grated
1/2 cup panko breadcrumbs
1 tsp garlic powder
1 tsp paprika
1 tsp dried oregano
1/2 tsp onion powder
1/2 tsp black pepper
1/4 tsp salt
2 large eggs
1 tsp Dijon mustard

Instructions

Preheat the oven to 425°F (220°C), line a baking sheet with parchment paper, place a wire rack on top, and spray lightly with cooking spray.
Pat the chicken tenders completely dry with paper towels.
Whisk the eggs and Dijon mustard together in a shallow bowl. In a separate shallow dish, mix together the Parmesan, panko, garlic powder, paprika, oregano, onion powder, black pepper, and salt until evenly combined.
Dip each tender in the egg wash, let the excess drip off, then press firmly into the Parmesan and panko mixture until fully coated on all sides. Place on the wire rack.
Spray the tops lightly with cooking spray and bake for 18 to 22 minutes, flipping halfway, until deeply golden and the internal temperature reads 165°F (74°C). Broil for 2 to 3 minutes at the end if you want more color.

Notes

Pat the chicken completely dry before coating. Surface moisture stops the egg wash and coating from bonding to the meat properly and the crust will not hold together through baking.
Use finely grated Parmesan freshly grated from a block. Pre-shredded cheese contains anti-caking coatings that prevent even browning and stop the coating from crisping up the way it should.
Always bake on a wire rack. Direct contact with the tray traps steam underneath the chicken and the bottom crust softens instead of crisping. A rack gives you an even crunch all the way around.
For a gluten free version, swap the panko for finely crushed pork rinds at a one to one ratio. The crust behaves the same way and the texture is excellent with even more protein per serving.