Crispy Cauliflower-Crusted Chicken Tenders
These Crispy Cauliflower-Crusted Chicken Tenders are a delightful twist on a classic favorite. With tender chicken coated in a flavorful mixture of roasted cauliflower breadcrumbs and freshly grated parmesan, these tenders are not only healthier but also incredibly satisfying. Baked to a golden crisp, they deliver a burst of flavor with every bite. Perfect for lunch, dinner, or a comforting snack, these tenders are sure to impress both kids and adults alike. Serve them with a variety of dipping sauces for an extra treat.
N/A
Servings
275
Calories
11
Ingredients
Ingredients
Chicken Tenderloins
1 lb (use as is)
Frozen Cauliflower Rice
48 ounces (thawed and microwaved)
Eggs
2 (beaten)
Buttermilk
2 tablespoons (use as is)
Grated Parmesan Cheese
1/4 cup (use as is)
Onion Powder
1 tablespoon (use as is)
Garlic Powder
1 tablespoon (use as is)
Dried Parsley
1 tablespoon (use as is)
Ground Mustard
4 teaspoons (use as is)
Salt
1 teaspoon (use as is)
Pepper
1/2 teaspoon (use as is)
Instructions
1
Preheat your oven to 275°F (135°C) and line a baking sheet with parchment paper.
2
Take the thawed cauliflower rice and place it in a microwave-safe bowl. Microwave according to package instructions. Once cooked, allow it to cool slightly.
3
Once cooled, using a clean dish towel, squeeze out as much moisture as possible from the cauliflower rice. Transfer it to a food processor and pulse until finely chopped, resembling breadcrumbs.
4
Spread the processed cauliflower evenly on the prepared baking sheet. Bake in the preheated oven for 1 hour, stirring every 20 minutes, until the cauliflower is dried out and crispy. Remove from the oven and let it cool slightly. Increase the oven temperature to 400°F (200°C).
5
In a shallow bowl, combine the cooled crispy cauliflower with onion powder, garlic powder, dried parsley, ground mustard, grated parmesan cheese, salt, and pepper. Mix well to fully incorporate the flavors.
6
In another shallow bowl, whisk together the eggs and buttermilk until well combined.
7
Pat the chicken tenderloins dry with paper towels. Dip each piece into the egg mixture, allowing excess to drip off, then coat generously with the cauliflower breadcrumb mixture, pressing firmly to ensure it adheres. Place the coated tenders on a parchment-lined baking sheet.
8
Bake the chicken tenders for 15 minutes, flipping them halfway through baking to achieve an even crisp. Once golden and cooked through, remove from the oven and serve hot with your favorite dipping sauces.
Nutrition Information
11.5g
Fat
12.5g
Carbs
27.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Cauliflower-Crusted Chicken Tenders?
They are a healthier twist on a classic favorite featuring chicken coated in a mixture of roasted cauliflower breadcrumbs and parmesan cheese.
Is this recipe considered healthy?
Yes, these tenders are baked rather than fried and use cauliflower for the crust, making them a more nutritious option.
Is this recipe low-carb?
Yes, the recipe is tagged as low-carb and uses cauliflower instead of traditional breadcrumbs.
Are these chicken tenders gluten-free?
Yes, the recipe is tagged as gluten-free since it uses cauliflower rice as the primary coating component.
What type of chicken should I use?
The recipe calls for 1 lb of chicken tenderloins.
How do you make the cauliflower breadcrumbs?
Thawed cauliflower rice is microwaved, squeezed of moisture, pulsed in a food processor, and baked at 275 degrees F for an hour until crispy.
How much cauliflower rice is needed?
The recipe requires 48 ounces of frozen cauliflower rice.
What is the first step in the instructions?
Preheat your oven to 275 degrees F (135 degrees C) and line a baking sheet with parchment paper.
Why must the cauliflower rice be squeezed?
Squeezing it with a clean dish towel removes as much moisture as possible to ensure the final crust becomes crispy rather than soggy.
How long do you bake the cauliflower to dry it out?
The cauliflower needs to bake for 1 hour at 275 degrees F.
How often should I stir the cauliflower during the drying process?
You should stir the cauliflower every 20 minutes while it is in the oven.
What spices are used in the coating?
The coating includes onion powder, garlic powder, dried parsley, ground mustard, salt, and pepper.
Is there cheese in the cauliflower crust?
Yes, 1/4 cup of grated parmesan cheese is mixed into the cauliflower breadcrumbs.
What liquid ingredients are used for the egg wash?
The recipe uses 2 eggs and 2 tablespoons of buttermilk whisked together.
What temperature do you cook the chicken at?
The chicken is baked at 400 degrees F (200 degrees C).
How long do the chicken tenders take to bake?
They take approximately 15 minutes to cook through.
Should I flip the tenders while they are in the oven?
Yes, flip them halfway through the 15-minute baking time to achieve an even crisp.
How do I prepare the chicken before dipping it?
Pat the chicken tenderloins dry with paper towels to help the egg mixture and coating adhere better.
How many calories are in a serving?
There are 275 calories per serving.
What is the protein content per serving?
Each serving contains 27.5g of protein.
How many carbohydrates are in this dish?
There are 12.5g of carbohydrates per serving.
What is the fat content per serving?
There are 11.5g of fat per serving.
How much onion and garlic powder is used?
The recipe calls for 1 tablespoon of onion powder and 1 tablespoon of garlic powder.
What is the serving size for this recipe?
The specific serving size is not listed, but the recipe uses 1 lb of chicken.
Are these chicken tenders suitable for kids?
Yes, they are described as a family-friendly meal that is sure to impress both kids and adults.
What should I serve with these tenders?
They are best served hot with a variety of your favorite dipping sauces.
Can I use a food processor for this recipe?
Yes, a food processor is used to pulse the cooked cauliflower into fine breadcrumb-like pieces.
How much ground mustard is in the recipe?
The recipe uses 4 teaspoons of ground mustard.
What is the total ingredient count?
There are 11 ingredients used in this recipe.
Is the cauliflower rice used fresh or frozen?
The recipe specifically calls for frozen cauliflower rice that has been thawed.