Healthy “Fried” Chicken Fingers

Happy Sunday Ya’ll! I wanted to share with you another healthy family dinner idea.  These chicken tenders are bound to be a new family favorite, loved by both adults and kids alike.  They are breaded in an oat mixture and baked for a faux “fried” chicken crisp without all the fats and calories.  They are extremely simple to prepare as well!  You can double or triple the recipe for a great appetizer to take to a party. Perfect for football season!


Ingredients:  (for 6 chicken tenders)

  • two chicken breasts–each cut into 3 tenders
  • 1 cup oats (I used instant, but I’m sure old fashioned would work as well)
  • 1/2 cup liquid egg whites  (about 3 whites from large eggs)
  • 1 tsp. paprika
  • 1 tsp. dry mustard
  • 1 tbs. parsley flakes
  • Dash of black pepper, to taste


Start by generously coating a cast iron skillet (or OVEN SAFE frying pan) with non stick cooking spray. Put on medium heat.  Preheat your oven to 375F. Put oats in blender or Nutribullet,  PULSE once or twice, just to chop slightly– Do not grind to a flour, you want to still have some crumble to the oats. See picture below.

In a medium-sized mixing bowl, combine: oats, paprika, dry mustard powder, parsley flakes, and black pepper.  Mix together until fully incorporated.  Add the egg whites to a SEPARATE bowl for your egg wash.  Clean and cut your chicken breast into strips.

Put the strips into the egg whites.  Make sure each strip is covered with the egg wash.

  Place each strip into your oats and seasoning mix.  Cover each strip completely with the mixture.
Put each strip back into the egg white wash one at a time.  Dip into the oat mixture once more.  This double coats the strip making them extra crispy 🙂

Once you double coat each strip, put into the hot skillet, cook each strip for about 2 minutes per side—only enough to crisp the outside coating. Turn the strips over when the bottom is golden brown.

Now,   place your cast iron or frying pan into your oven.  Finish cooking the chicken for 20 minutes.  It will come out nice and golden brown!  Yum Yum 🙂
  2 strips were my serving size.  I served with broccoli and 1/2 serving organic  white cheddar mac n. cheese!  I used a little dijon mustard for dipping sauce.

Feel free to use utensils, or embrace the inner child and eat your chicken fingers with your fingers like me!

Macros for these tenders: (2 strips)

248 calories      5 fat   14 carb    37 protein

Enjoy!  Hope everyone has a great week 🙂


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