Garlic Parmesan Chicken Tenders
Garlic Parmesan Chicken Tenders is a high-protein homemade fast food recipe ready in 30 min. It makes 4 servings, each 570 kcal with 35 g protein. Intermediate level, 14 ingredients.
Recipe by @ananegoita, adapted and measured by Cookpath.
- 30 mintotal
- Intermediatelevel
- 570kcal a serving
- 35 gprotein
What is Garlic Parmesan Chicken Tenders
Chicken tenderloins seasoned, coated in flour, egg and panko with parmesan and fried until crisp, finished with garlic butter and parsley.
- Fast food · Chicken
- Frying
How to make Garlic Parmesan Chicken Tenders
Tips from the cook
- Press the panko firmly onto each tender, so the crust stays on while frying.
- Keep the oil around 175 °C and fry in batches, as crowding the pot drops the temperature and makes the tenders greasy.
- Use one hand for the dry coatings and the other for the egg, so your fingers do not clump.
- Toss in the garlic butter just before serving, so the crust stays crisp.
Step by step with timers, in your shopping list in one tap.
Goes well with
Sides from Cookpath that balance this dish, the same picks the app suggests.
Meal prep and storage
Keeps 2 days in the fridge. Reheat in the oven to crisp the crust again.
See this week’s meal prep plan on the blog, or plan your own week in the app.
Garlic Parmesan Chicken Tenders substitutions
Out of something, or cooking around an allergy. Each swap was checked against a source.
Onion powder2 options
- Garlic powder use about half as much
- Leave out leave out (small background flavour)
Flour1 option
- Gluten-free plain flour blend (rice/potato/tapioca) 1:1 by weight
Pizza dough needs extra water and binder.
Eggs1 option
- Flax egg or aquafaba (baking only) per egg (flax: 1 tbsp + 3 tbsp water; aquafaba 3 tbsp)
Not in shakshuka, omelette, Caesar.
Panko breadcrumbs1 option
- Gluten-free panko or gluten-free breadcrumbs 1:1 by weight
Browns faster.
Parmesan2 options
- Vegetarian hard Italian-style cheese (made with microbial rennet) 1:1 by weight
Grana Padano is not suitable for egg-free (lysozyme from egg).
Still contains dairy.
- Nutritional yeast (fortified flakes) 1:1 by volume, less salty so add pinch of salt
Does not melt; less sharp.
Butter2 options
- Vegan/dairy-free butter block 1:1 by weight
Soft tub margarine fails in pastry and cheesecake base.
- Olive oil use about 3/4 as much by volume
Not for creaming or pastry; base goes oily.
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