Ingredients
Scale
- 2 cups boneless, skinless chicken tenders
- 1 cup crushed pecans
- 1/2 cup grated Parmesan cheese
- 1 cup all-purpose flour (or your preferred gluten-free option)
- 2 large eggs (beaten)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- Olive oil or cooking spray for baking
Instructions
- Preheat oven to 400°F (200°C) if baking. Line a baking sheet with parchment and lightly oil it.
- In one bowl, season flour with salt, pepper, garlic powder, and onion powder.
- Beat the eggs in a second bowl.
- Mix crushed pecans and Parmesan in a third bowl.
- Pat chicken tenders dry with a paper towel.
- Dredge each tender in the seasoned flour, dip in the beaten eggs, then press into the pecan-Parmesan mix to coat well.
- For baking: Place tenders on the prepared sheet, spray lightly with oil, and bake for 12–15 minutes, flipping once, until golden and cooked through (internal temp 165°F / 74°C).
- For pan-frying: Heat 1–2 tablespoons oil over medium heat and cook tenders for 3–4 minutes per side until golden and cooked through.
Notes
Serve hot with lemon wedges, a simple salad, or dipping sauce like honey mustard or ranch. To maintain crispiness, reheat in the oven.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking or Pan-frying
- Cuisine: American
- Diet: Gluten-Free Option
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 2g
- Sodium: 300mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 150mg
Keywords: chicken tenders, pecan chicken, Parmesan chicken, quick dinner, weeknight meal