Hemp-Crusted Baked Chicken Tenders Recipe – American Special
Hemp-Crusted Baked Chicken Tenders are a nutritious twist on classic chicken tenders, coated in a crunchy blend of hemp seeds, breadcrumbs, and spices. These tenders are baked to golden crispness rather than fried, offering a healthier yet flavorful alternative. Packed with protein, fiber, and omega-3s from the hemp seeds, they satisfy both taste and wellness goals. Whether served at family dinners or enjoyed as appetizers with dipping sauces, they deliver a crispy, guilt-free treat everyone can enjoy.
- 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 :
Seed Substitutions: If you’re missing hemp seeds, flaxseeds, chia seeds or finely chopped nuts like almonds or walnuts create similar texture in the crust.
Breadcrumb Choices & Crispiness: Panko crumbs offer lighter, airier crunch; whole wheat or gluten-free crumbs make it healthier or suitable for dietary needs.
Spice Kick: For heat, add cayenne pepper or chili flakes to the crust blend. Smoked paprika enhances smoky flavor.
Make-Ahead & Freezing: Coat the tenders ahead and refrigerate up to 24 hours. Unbaked tenders can be frozen for up to one month—bake from frozen or thaw first for even cooking.
Serving Tips: Best with dipping sauces like honey-mustard, BBQ, or tangy yogurt; rest a few minutes after baking so juices settle and crust stays crunchy.
