A garlic parmesan chicken tender being dipped in ketchup.

Garlic Parmesan Chicken Tenders

Gluten-free garlic parmesan chicken tenders are a kid-friendly dinner full of flavor. This healthy chicken tender recipe is a low carb, baked chicken tenders recipe everyone will love.

free from: gluten, soy, fish, shellfish, peanuts

Course Main Course
Cuisine American
Prep Time 20 minutes
Cook Time 18 minutes
Total Time 38 minutes
Servings 8
Calories 258 kcal


  • 2 lbs chicken breast tenderloins
  • 3 eggs
  • 1 cup almond flour
  • 1/2 cup parmesan cheese
  • 1 tsp dried parsley
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper
US Customary - Metric


  1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper or a silicone baking mat. Lightly spray or rub olive oil or avocado cooking spray on the baking mat. Set aside.

  2. Pat chicken tenderloins dry with a paper towel.

  3. In a shallow dish, whisk together the eggs.

  4. In another shallow dish, mix together the almond flour, parmesan cheese, garlic, parsley, salt, and pepper.

  5. Dip each tenderloin into the egg mixture, then into the parmesan almond flour mixture. For a thicker breading, do a second dip in the eggs and then almond parmesan mixture again. 

  6. Place chicken tenders on the prepared baking sheet. To help tenders get evenly browned, lightly brush or spray the top of the chicken tenders with olive oil or avocado oil spray. 

  7. Bake for 10 minutes. Carefully flip chicken tenders and bake another 5-6 minutes. 

  8. If your tenders aren’t as browned and crisp as you’d like, turn your broiler on high and broil for 2-3 minutes. Be SUPER careful and watch closely so they don’t go from crispy to burned!

  9. Remove from oven and let rest a couple minutes before transferring to a serving platter or plates. Enjoy!

Recipe Notes

This recipe is written for the second dip of egg and breading - if you’re only dipping once the nutrition information will vary and you’ll end up with leftover egg wash and almond parmesan breading. Please don’t save it as it’s had raw chicken and egg in it!

Nutrition Facts
Garlic Parmesan Chicken Tenders
Amount Per Serving
Calories 258 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Cholesterol 138mg46%
Sodium 400mg17%
Potassium 452mg13%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 0g0%
Protein 31g62%
Vitamin A 170IU3%
Vitamin C 1.3mg2%
Calcium 118mg12%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.