Oven Baked Chicken Tenders with a Healthy Seed Crust

Oven Baked Chicken Tenders with a Healthy Seed Crust make for an irresistible dish that satisfies both your cravings and your health goals. These tender strips of chicken are not only packed with flavor but also boast a nutritious seed coating that adds crunch and essential nutrients. Perfectly baked in the oven, they offer a guilt-free alternative to traditional fried chicken tenders. In this article, you will learn how to create this simple yet delightful recipe using fresh ingredients and straightforward techniques. Whether you’re preparing a quick dinner for your family or hosting a gathering with friends, these chicken tenders are sure to impress. Ready in under 30 minutes, they are ideal for busy weeknights or special occasions when you want something both wholesome and delicious. Let’s dive into the reasons you’ll love making these oven-baked wonders!

Why You’ll Love This Oven Baked Chicken Tenders with a Healthy Seed Crust

• Quick and Easy: Minimal prep time and straightforward steps make this recipe stress-free, even for novice cooks
• Flavorful and Versatile: Enjoy outstanding flavor with ingredients you can easily customize by adding your favorites or adjusting spices
• Healthier Alternative: The seed crust provides added nutrition without the extra calories from frying
• Kid-Friendly: These crispy tenders are appealing to children, making them an excellent choice for family meals

Ingredients for Oven Baked Chicken Tenders with a Healthy Seed Crust

Here’s what you’ll need to make this delicious dish:

• Boneless, Skinless Chicken Breasts: I usually use about 3-4 chicken breasts, but you can adjust the amount depending on how many people you’re feeding
• Ground Flaxseed: This ingredient adds fiber and omega-3 fatty acids while also helping the coating stick better
• Pumpkin Seeds: These seeds provide a crunchy texture and are rich in vitamins and minerals
• Sesame Seeds: Toasted sesame seeds add nutty flavor and additional crunch to the coating
• Paprika: Use paprika for color and mild spice; it enhances the overall flavor profile of the dish

For the Sauce:

• Honey Mustard: A mix of honey and mustard creates a sweet and tangy dipping sauce that pairs perfectly with the tenders

How to Make Oven Baked Chicken Tenders with a Healthy Seed Crust

Follow these simple steps to prepare this delicious dish:

Step 1: Preheat Your Oven

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or spray it lightly with nonstick cooking spray.

Step 2: Prepare the Chicken

Cut boneless, skinless chicken breasts into strips about one inch wide. Season them lightly with salt and pepper.

Step 3: Make the Seed Coating

In a mixing bowl, combine ground flaxseed, pumpkin seeds, sesame seeds, paprika, garlic powder, salt, and pepper. Mix well until all ingredients are evenly distributed.

Step 4: Coat the Chicken Strips

Dip each chicken strip into the seed mixture until fully coated. Press gently to ensure the seeds adhere well.

Step 5: Bake the Chicken Tenders

Place coated chicken strips on the prepared baking sheet in a single layer. Bake in the preheated oven for about 15-20 minutes or until golden brown.

Step 6: Serve Hot

Tips and Tricks

Here are some helpful tips to ensure the best results for your dish:

• Even Cooking: Make sure all ingredients are cut to similar sizes for consistent cooking times
• Temperature Control: Let ingredients reach room temperature before starting for better results
• Advanced Technique: For enhanced flavor, try marinating the chicken in yogurt or buttermilk beforehand
• Add More Seeds: Feel free to experiment by adding different seeds like chia or sunflower seeds for variety

How to Serve Oven Baked Chicken Tenders with a Healthy Seed Crust

This Oven Baked Chicken Tenders with a Healthy Seed Crust is versatile and pairs wonderfully with:

• Rice or Potatoes: A hearty base that soaks up the delicious sauce.
• Fresh Salad: Adds a crisp and refreshing contrast to the rich flavors of the dish.
• Crusty Bread: Perfect for enjoying every last drop of the flavorful sauce.

Make Ahead and Storage

• Make Ahead: Prepare the chicken tenders up to one day in advance. Marinate the chicken in your preferred spices, coat them with the seed crust, and refrigerate until ready to bake. This enhances flavor and saves time during meal prep.
• Storing: Store any leftover chicken tenders in an airtight container in the refrigerator. They will remain fresh for up to three days. For longer storage, consider freezing them, where they can last for up to three months.
• Reheating: To reheat, preheat your oven to 375°F (190°C). Place the chicken tenders on a baking sheet and heat for about 10-15 minutes or until warmed through. This method keeps them crispy without drying them out.

Suggestions for Oven Baked Chicken Tenders with a Healthy Seed Crust

Use Fresh Ingredients

Using fresh ingredients is crucial for making delicious oven baked chicken tenders with a healthy seed crust. Fresh chicken will have better texture and flavor than frozen alternatives. Always check the expiration dates on any herbs or spices you plan to use, as stale seasonings can dull the dish’s taste. Additionally, opt for high-quality seeds like sunflower or pumpkin seeds, as they add both nutrition and crunch. Remember, your ingredients directly affect the final outcome of your dish, so choose wisely.

Preheat Your Oven Properly

Failing to preheat your oven properly can lead to uneven cooking and soggy chicken tenders. Set your oven to the recommended temperature and allow it to fully heat before placing the chicken inside. This step ensures that your tenders get that crispy outer layer while keeping the inside juicy and flavorful. An accurate oven thermometer can help verify that your oven reaches the desired temperature. Don’t skip this important step; it can make all the difference in achieving perfectly baked chicken tenders.

Avoid Overcrowding the Baking Tray

When preparing oven baked chicken tenders with a healthy seed crust, avoid overcrowding the baking tray. Placing too many pieces close together prevents proper air circulation, leading to steaming instead of baking. To achieve that golden crust, arrange the tenders in a single layer with space between each piece. This allows heat to circulate evenly around the chicken, promoting a delightful crispiness on all sides. If you have more tenders than fit comfortably on one tray, bake them in batches.

Don’t Skip Marinating

Marinating chicken before baking enhances flavor and tenderness significantly. Skipping this step may result in bland-tasting oven baked chicken tenders with a healthy seed crust. A simple marinade of yogurt, lemon juice, or olive oil combined with spices works wonders. Allowing the chicken to soak up these flavors for at least 30 minutes (or longer) makes a noticeable difference in taste and texture. Make marinating a non-negotiable part of your preparation process for tastier results.

Bruschetta Chicken

FAQs

What seeds are best for the crust?

When making oven baked chicken tenders with a healthy seed crust, you have numerous options for seeds that provide both flavor and nutrition. Popular choices include sesame seeds, sunflower seeds, and pumpkin seeds. These seeds not only add crunch but also enhance protein content and healthy fats in your dish. You can even create a mix of different seeds for added complexity in flavor and texture. Ensure that you toast them lightly before using them as a crust to bring out their natural oils and enhance their taste.

Can I use frozen chicken?

While it’s possible to use frozen chicken for oven baked chicken tenders with a healthy seed crust, it’s not recommended for optimal results. Frozen chicken often contains excess moisture, which can make achieving that desired crispiness challenging during baking. If you must use frozen chicken, ensure it’s fully thawed beforehand and pat it dry with paper towels before marinating or coating it with seeds. This helps prevent sogginess and allows you to enjoy tender yet crispy results.

How do I store leftovers?

To store leftovers from your oven baked chicken tenders with a healthy seed crust properly, place them in an airtight container once they have cooled completely. You can keep them in the refrigerator for up to three days without compromising safety or quality. When reheating, use an oven rather than a microwave to maintain their crispy texture—simply bake them at 350°F until heated through. This method helps preserve that delightful crunch while ensuring your leftovers remain delicious.

Are these tenders suitable for meal prep?

Absolutely! Oven baked chicken tenders with a healthy seed crust are fantastic for meal prep due to their versatility and ease of storage. Prepare a large batch at once and divide them into individual servings in airtight containers for quick lunches or dinners throughout the week. They pair well with various sides like salads or whole grains, making them incredibly adaptable for different meals. Just follow proper storage guidelines to ensure they stay fresh until you’re ready to enjoy them.

Conclusion for Oven Baked Chicken Tenders with a Healthy Seed Crust

In conclusion, mastering oven baked chicken tenders with a healthy seed crust involves careful attention to detail at every stage of preparation. Start by choosing fresh ingredients and preheating your oven correctly for optimal cooking performance. Avoid overcrowding the baking tray for even crispness while ensuring you don’t skip marinating—this enhances both flavor and tenderness significantly.

By following these suggestions closely, you’ll create deliciously crunchy yet tender chicken tenders that fit perfectly into any meal plan or family dinner setting. Enjoy experimenting with various seed combinations to find your favorite flavors while keeping health benefits in mind!

Bruschetta Chicken