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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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Chicken Fingers

WebMD Recipe from

Chicken Fingers

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.

Prep: 20 minutes | Total Time: 40 minutes
  • 1/2   cup
    almonds, sliced
  • 1/4   cup
    whole wheat flour
  • 1 1/2   teaspoons
  • 1/2   teaspoon
    garlic powder
  • 1/2   teaspoon
    dried mustard
  • 1/4   teaspoon
  • 1/8   teaspoon
    freshly ground pepper
  • 1 1/2   teaspoons
    extra-virgin olive oil
  • 4   large
    egg whites
  • 1   pound
    chicken tenders
    canola oil cooking spray
  1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
  3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
  4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Nutritional Information

Makes: 4 servings
  • Calories174
  • Fat4 g
    • Saturated fat1 g
  • Cholesterol66 mg
  • Carbohydrates4 g
    • Dietary fiber1 g
  • Protein27 g
  • Sodium254 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.

Reviewed July 16, 2012

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