Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Panko Parmesan and Flax Crusted Chicken Tenders…not just for the kiddies :)

on April 4, 2012

If you don’t want to give your kids frozen chicken nuggets that are filled with preservatives and additives, go ahead and make your own!  It really is easy!!  I make these extra healthy that even adults would love these.  And kids have no idea how healthy they actually are 🙂 My kids love these chicken tenders so much that I usually make an extra batch and keep them in the freezer.

The whole wheat panko crumbs add more texture (and fiber!)  Flax seed is also packed with fiber, as well as omega 3 fatty acids, antioxidants, and has shown to help prevent heart disease and certain cancers.  Why not try it?  Here is an easy way to add flax to your kids’ (and your) diet.  You are welcome 🙂

Panko Parmesan and Flax Crusted Chicken Tenders

1 package organic chicken tenderloins

1/2 cup whole wheat panko bread crumbs

1/2 cup ground flax seed

1 tablespoon shaved parmesan cheese

2 egg whites and 1 whole egg, beaten

  1. Preheat oven to 350 degrees.  Spray 9 x 13 casserole dish with cooking spray.
  2. Place egg and egg whites in one large bowl.  In a separate large bowl, place bread crumbs, flax seed and cheese.  Stir until mixed.
  3. Start by placing each tenderloin in egg mixture, then coat with bread crumb mixture and make sure it is thoroughly coated on both sides.
  4. Place in oven and cook for 35 minutes, making sure to turn them over halfway.  Temperatures in ovens vary, so make sure the chicken is thoroughly cooked through.

Makes 4 servings

Nutrition Facts
Serving Size 2 tenders
Amount Per Serving
Calories 240    Calories from Fat 93     (6 WW points per serving)
Total Fat 10.4g
Saturated Fat 1.3g
Cholesterol 87mg
Sodium 271mg
Total Carbohydrates 10.8g
Dietary Fiber 5.5g
Sugars 0.8g
Protein 27.2g

*Nutrition Information provided by, not 100% guaranteed


One response to “Panko Parmesan and Flax Crusted Chicken Tenders…not just for the kiddies :)

  1. I haven’t tried this recipe with flax before, but I definitely will now! Thanks for linking up to Fit and Fab Fridays Lauren! 🙂

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