Hemp-Crusted Baked Chicken Tenders Recipe – American Special
Hemp-Crusted Baked Chicken Tenders are a nutritious and flavorful twist on the classic chicken tender. Coated in a crunchy mixture of hemp seeds, breadcrumbs, and spices, these tenders are baked to crispy perfection, offering a healthier alternative to the usual fried version. Packed with protein, fiber, and omega-3 fatty acids from the hemp seeds, they’re not only delicious but also incredibly satisfying. Perfect as a quick weeknight dinner or a fun, healthy appetizer, these tenders are sure to be a hit with both kids and adults alike. Serve them with your favorite dipping sauce, and enjoy a crispy, guilt-free treat!
- Prep Time10 min
- Cook Time12 min
- Total Time22 min
For the Chicken Tenders:
- 1 lb chicken tenders (about 8-10 pieces)
- 1 cup hemp seeds (hulled)
- 1/2 cup breadcrumbs (panko or whole wheat for a healthier option)
- 1/4 cup grated Parmesan cheese (optional, for extra flavor)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp paprika (smoked paprika adds extra flavor)
- Salt and pepper, to taste
For the Dipping Stations:
- 2 large eggs
- 2 tbsp olive oil or melted coconut oil (for a slightly richer flavor)
- 1 tbsp Dijon mustard (optional, for tang)
How to make Hemp-Crusted Baked Chicken Tenders:
Preheat the Oven:Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray to prevent sticking.
Prepare the Crust:In a shallow dish or plate, combine the hemp seeds, breadcrumbs, Parmesan cheese (if using), garlic powder, onion powder, paprika, and a pinch of salt and pepper. Mix well to ensure an even distribution of the seasonings.
Prepare the Egg Wash:In a separate shallow dish, whisk the eggs with a fork until well combined. If using, add mustard to the egg mixture for extra flavor and a little tang.
Coat the Chicken:Dip each chicken tender first into the egg wash, allowing any excess to drip off.
Then, coat the chicken in the hemp seed mixture, pressing gently to make sure the crust sticks well.
Arrange on Baking Sheet:Place the coated chicken tenders on the prepared baking sheet, spacing them out to ensure they bake evenly. Drizzle a little olive oil or melted coconut oil over the top of the tenders to help them crisp up during baking.
Bake:Bake the chicken tenders in the preheated oven for 12-15 minutes, or until the chicken is fully cooked through and the crust is golden and crispy. The internal temperature of the chicken should reach 165°F (75°C).
Serve:Remove the chicken tenders from the oven and let them cool slightly. Serve them with your favorite dipping sauces like honey mustard, BBQ sauce, or a side of tangy yogurt dipping sauce.
Recipe Notes :
Hemp Seed Substitution:If you don’t have hemp seeds, try flaxseeds, chia seeds, or finely chopped nuts (like almonds or walnuts) for a similar texture.
Breadcrumbs:Use panko breadcrumbs for extra crispiness or whole wheat breadcrumbs for a healthier option.
Spicy Option:Add cayenne pepper or chili flakes to the crust for a spicy kick.
Make-Ahead:Coat the chicken ahead of time and refrigerate for up to 24 hours. You can also freeze unbaked tenders for up to 1 month.
Serve With:Pair with honey mustard, BBQ sauce, or a yogurt dipping sauce for a tasty dip!
