Healthy Baked Chicken Fingers
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings (~2 tenders, depending on size)
  • 2 lbs chicken tenders
  • 1 quart 1% buttermilk
  • 2 cups whole wheat breadcrumbs
  • 1 cup cornstarch
  • 2 tsp paprika
  • 1 Tbsp + 1 tsp seasoning salt
  • 1 Tbsp ground black pepper
  • Large pinch cayenne pepper
  • 4 egg whites
  • cooking spray
  1. Place chicken tenders in a large bowl, top with buttermilk and refrigerate at least 6 hours or overnight.
  2. Preheat oven to 450 degrees F. Line 2 baking sheets with parchment paper and set aside.
  3. Place breadcrumbs in a large skillet over medium heat. Cook 6-8 minutes, stirring every 1-2 minutes, cooking until golden. Remove from heat and set aside.
  4. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a shallow bowl; whisk well to combine. In a separate shallow bowl, whisk egg whites until foamy.
  5. Remove chicken from buttermilk and place onto a plate covered in paper towels. Dredge chicken in seasoned starch, coating all sides. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in breadcrumbs to fully coat. Place chicken tenders on prepared baking sheet. Repeat with each chicken tender. Lightly spray chicken with cooking spray.
  6. Bake for about 12-15 minutes or until outside is crispy and chicken is just cooked through. Serve hot.
Recipe slightly adapted from The Biggest Loser
Nutrition Information
Serving size: ⅛ recipe (about 2 tenders) Calories: 270 Fat: 4.0 Saturated fat: 1.0 Carbohydrates: 27.0 Sodium: 210 Fiber: 2.0 Protein: 28.0 Cholesterol: 65
Recipe by Prevention RD at