10 Fried Chicken Tender Recipes Under 300 Calories

Are you a fried chicken tender enthusiast but concerned about the calorie count? Fear not! We've compiled a mouth-watering collection of 10 fried chicken tender recipes, each packing a punch of flavor while keeping the calorie count under 300. These recipes offer a delicious and healthier twist on a classic comfort food, ensuring you can indulge without compromising your dietary goals. From crispy breaded delights to zesty herb-infused creations, there's something here to satisfy every fried chicken lover's craving. Get ready to impress your taste buds and discover new favorites that won't break the calorie bank.

Crispy Baked Chicken Tenders with Honey Mustard Dipping Sauce

This recipe takes the classic honey mustard combo and transforms it into a crispy, baked delight. By using a combination of breadcrumbs, cornflakes, and spices, these chicken tenders offer a satisfying crunch without the deep-frying. Each tender is baked to perfection, resulting in a juicy interior and a golden, crispy exterior. The accompanying honey mustard sauce provides the perfect sweet and tangy dip, making this a guilt-free treat that’s sure to become a family favorite.

Ingredients:

• Chicken tenders (boneless and skinless)
• All-purpose flour
• Eggs
• Breadcrumbs
• Cornflakes (crushed)
• Garlic powder
• Paprika
• Salt and pepper
• Honey
• Dijon mustard
• Mayonnaise

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a shallow bowl, combine flour, garlic powder, paprika, salt, and pepper. In another bowl, whisk together eggs.
3. In a separate, larger bowl, mix breadcrumbs, crushed cornflakes, and a pinch of salt and pepper.
4. Dip each chicken tender into the flour mixture, then the egg, and finally into the breadcrumb mixture, ensuring an even coating.
5. Place the coated tenders on the prepared baking sheet, leaving some space between each piece.
6. Bake for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown.
7. While the chicken is baking, prepare the honey mustard sauce by mixing honey, Dijon mustard, and mayonnaise to taste.
8. Serve the crispy chicken tenders with a generous drizzle of the honey mustard sauce on the side.

Nutritional Information (per serving):

Zesty Lemon Pepper Chicken Tenders

If you’re a fan of bold flavors, these zesty lemon pepper chicken tenders are a must-try. With a simple yet flavorful marinade, these tenders pack a punch of freshness and spice. The lemon juice and zest add a bright, tangy note, while the black pepper provides a subtle heat. Baked to perfection, these tenders are a low-calorie treat that will satisfy your taste buds without compromising your health goals.

Ingredients:

• Chicken tenders (boneless and skinless)
• Lemon juice
• Lemon zest
• Black pepper
• Garlic powder
• Salt
• Olive oil

Instructions:

1. In a shallow dish, combine lemon juice, lemon zest, black pepper, garlic powder, salt, and olive oil. Whisk until well combined.
2. Add the chicken tenders to the marinade, ensuring they are fully coated. Cover and refrigerate for at least 30 minutes, or up to overnight for more intense flavor.
3. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
4. Remove the chicken tenders from the marinade and place them on the prepared baking sheet.
5. Bake for 12-15 minutes, or until the chicken is cooked through and the edges are slightly golden.
6. Serve the zesty lemon pepper chicken tenders as is or with a squeeze of fresh lemon juice for an extra kick.

Nutritional Information (per serving):

Parmesan Crusted Chicken Tenders with Marinara Dipping Sauce

For a cheesy twist on fried chicken, these Parmesan crusted tenders are a delicious choice. With a crispy exterior and a juicy interior, these tenders are a healthier alternative to traditional fried chicken. The Parmesan crust adds a savory, nutty flavor, while the marinara dipping sauce provides a perfect balance of acidity and sweetness. This recipe is a hit with kids and adults alike, offering a fun and flavorful low-calorie option.

Ingredients:

• Chicken tenders (boneless and skinless)
• All-purpose flour
• Eggs
• Parmesan cheese (grated)
• Breadcrumbs
• Garlic powder
• Oregano
• Salt and pepper
• Marinara sauce (store-bought or homemade)

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a shallow bowl, combine flour, garlic powder, oregano, salt, and pepper. In another bowl, whisk together eggs.
3. In a separate, larger bowl, mix breadcrumbs, grated Parmesan cheese, and a pinch of salt and pepper.
4. Dip each chicken tender into the flour mixture, then the egg, and finally into the breadcrumb-Parmesan mixture, ensuring an even coating.
5. Place the coated tenders on the prepared baking sheet, leaving some space between each piece.
6. Bake for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown.
7. While the chicken is baking, heat up the marinara sauce in a small saucepan over low heat.
8. Serve the Parmesan crusted chicken tenders with a side of warm marinara sauce for dipping.

Nutritional Information (per serving):

Herby Pan-Fried Chicken Tenders with Yogurt Dip

These herby pan-fried chicken tenders offer a light and flavorful option for a quick and healthy meal. With a blend of fresh herbs and a simple breading, these tenders are pan-fried to perfection, resulting in a crispy exterior and tender meat. The yogurt dip adds a creamy, tangy element, making this dish a refreshing and satisfying choice. It’s a great way to enjoy fried chicken without the heavy calorie load.

Ingredients:

• Chicken tenders (boneless and skinless)
• All-purpose flour
• Eggs
• Breadcrumbs
• Fresh parsley (chopped)
• Fresh thyme (chopped)
• Garlic powder
• Salt and pepper
• Greek yogurt
• Lemon juice
• Dill (chopped)

Instructions:

1. In a shallow bowl, combine flour, garlic powder, salt, and pepper. In another bowl, whisk together eggs.
2. In a separate, larger bowl, mix breadcrumbs, chopped parsley, chopped thyme, and a pinch of salt and pepper.
3. Dip each chicken tender into the flour mixture, then the egg, and finally into the breadcrumb-herb mixture, ensuring an even coating.
4. Heat a non-stick pan over medium-high heat and add a thin layer of oil.
5. Add the coated chicken tenders to the pan and cook for 3-4 minutes on each side, or until golden brown and cooked through.
6. While the chicken is cooking, prepare the yogurt dip by mixing Greek yogurt, lemon juice, and chopped dill. Season with salt and pepper to taste.
7. Serve the herby pan-fried chicken tenders with a generous dollop of the yogurt dip on the side.

Nutritional Information (per serving):

Spicy Buffalo Chicken Tenders with Blue Cheese Dip

If you’re a fan of spicy flavors, these Buffalo-style chicken tenders are a must-try. With a generous coating of Buffalo sauce, these tenders offer a kick of heat and a tangy flavor. The blue cheese dip provides a creamy contrast, creating a delicious and balanced dish. This recipe is perfect for a game day snack or a fun, flavorful meal that won’t leave you feeling sluggish.

Ingredients:

• Chicken tenders (boneless and skinless)
• Buffalo sauce
• All-purpose flour
• Eggs
• Breadcrumbs
• Blue cheese (crumbled)
• Sour cream
• Mayonnaise
• Garlic powder
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a shallow bowl, combine flour, garlic powder, salt, and pepper. In another bowl, whisk together eggs.
3. In a separate, larger bowl, mix breadcrumbs and a pinch of salt and pepper.
4. Dip each chicken tender into the flour mixture, then the egg, and finally into the breadcrumb mixture, ensuring an even coating.
5. Place the coated tenders on the prepared baking sheet, leaving some space between each piece.
6. Bake for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown.
7. While the chicken is baking, prepare the blue cheese dip by mixing crumbled blue cheese, sour cream, mayonnaise, and garlic powder to taste.
8. Once the chicken is done, brush each tender with Buffalo sauce and serve with a side of blue cheese dip.

Nutritional Information (per serving):

Crispy Air Fryer Chicken Tenders with Honey Soy Glaze

Air fryer magic meets fried chicken in this recipe! These crispy air fryer chicken tenders are a healthier, quicker alternative to traditional frying. With a simple breading and a sweet and savory glaze, these tenders are a delicious and low-calorie treat. The air fryer ensures a crispy exterior while keeping the meat juicy and tender. The honey soy glaze adds a unique, Asian-inspired twist, making this a fun and flavorful addition to your fried chicken repertoire.

Ingredients:

• Chicken tenders (boneless and skinless)
• All-purpose flour
• Eggs
• Breadcrumbs
• Salt and pepper
• Honey
• Soy sauce
• Garlic (minced)
• Ginger (grated)

Instructions:

1. In a shallow bowl, combine flour, salt, and pepper. In another bowl, whisk together eggs.
2. In a separate, larger bowl, mix breadcrumbs and a pinch of salt and pepper.
3. Dip each chicken tender into the flour mixture, then the egg, and finally into the breadcrumb mixture, ensuring an even coating.
4. Preheat your air fryer to 375°F (190°C).
5. Add the coated chicken tenders to the air fryer basket, ensuring they are not overcrowded. Cook for 10-12 minutes, or until the chicken is cooked through and the coating is crispy.
6. While the chicken is cooking, prepare the honey soy glaze by mixing honey, soy sauce, minced garlic, and grated ginger. Heat the mixture in a small saucepan over low heat until it reaches a syrupy consistency.
7. Once the chicken is done, brush each tender with the honey soy glaze and serve immediately.

Nutritional Information (per serving):

Breaded Chicken Tenders with Apple Cider Vinegar Dipping Sauce

This recipe takes the classic breaded chicken tender to a new level with a tangy apple cider vinegar dipping sauce. The sauce adds a unique, slightly sour flavor that complements the crispy breading perfectly. These tenders are a healthier alternative to traditional fried chicken, offering a satisfying crunch without the heavy calorie load. It’s a simple yet delicious option that’s sure to become a go-to recipe for busy weeknights.

Ingredients:

• Chicken tenders (boneless and skinless)
• All-purpose flour
• Eggs
• Breadcrumbs
• Salt and pepper
• Apple cider vinegar
• Honey
• Dijon mustard
• Mayonnaise

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a shallow bowl, combine flour, salt, and pepper. In another bowl, whisk together eggs.
3. In a separate, larger bowl, mix breadcrumbs and a pinch of salt and pepper.
4. Dip each chicken tender into the flour mixture, then the egg, and finally into the breadcrumb mixture, ensuring an even coating.
5. Place the coated tenders on the prepared baking sheet, leaving some space between each piece.
6. Bake for 15-20 minutes, or until the chicken is cooked through and