Oven Baked Chicken Tenders with a Healthy Seed Crust
4 from 2 votes

Chicken Tenders with a Healthy Seed Crust

Healthy and delicious oven baked chicken tenders crusted with oats, hemp hearts, pumpkin and sesame seeds, flax, and chia.

Course Appetizer or Main
Cuisine Canadian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 12 strips
Calories 214 kcal
Author Julie & Debbie


  • 4 chicken breast
  • 1/2 cup panko
  • 1/2 cup large rolled oats
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1 tbsp brown flax seed ground
  • 1 tbsp chia seeds
  • 2 tbsp hemp hearts
  • 1 tbsp salt
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp fresh rosemary
  • 1 large egg
  • 1/4 cup flour
  • 1/4 cup coconut oil to fry with


  1. In the first bowl add the flour.  In the second bowl add the egg and beat with 1 tbsp water.  In the last bowl add the rest of the ingredient.

  2. Cut each chicken breast in 3 long strips.  Then dip each strip in flour, then the egg wash and last in crumbs coat completely.  Repeat till all the chicken is coated.

  3. Preheat your oven to 350 degrees.
  4. Melt coconut oil in sauté pan on medium-high heat and add a bunch of the chicken strips and brown both sides of the strips, but don't over crowd the pan or the chicken will have a hard time browning.  You might have do 2 batches or more.  

  5. Throw all the browned chicken strips onto a baking tray and cook for 5 mins.  Serve right away. 

Nutrition Facts
Chicken Tenders with a Healthy Seed Crust
Amount Per Serving (3 strips)
Calories 214 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g20%
Cholesterol 61mg20%
Sodium 694mg29%
Potassium 356mg10%
Carbohydrates 8g3%
Fiber 1g4%
Protein 19g38%
Vitamin A 55IU1%
Vitamin C 1.1mg1%
Calcium 29mg3%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.