Healthy Parmesan and Flax Crusted Chicken

Deliciously crunchy, healthy and simple to make, this Healthy Parmesan and Flax Crusted Chicken is always a crowd pleaser! Get rid of the frozen chicken from the grocery store and make these with just a few, wholesome ingredients.

If you don’t want to give your kids frozen chicken nuggets that are filled with preservatives and additives, go ahead and make your own.  It really is easy and they taste so much better than store bought.  

I make these extra healthy that even adults would love these.  And kids have no idea how healthy they actually are.

Because then we all know that all of a sudden they would no longer like them. We all know that game, right?

My kids love these chicken tenders so much that I usually make an extra batch and keep them in the freezer. I love hat I can just take them out of the freezer on those busy weeknights for an hour or so and then place in the toaster oven or regular oven to crisp them back up. It’s so easy.

The whole wheat panko crumbs add more texture and fiber.  Flax seed is also packed with fiber, as well as omega 3 fatty acids, antioxidants, and has shown to help prevent heart disease and certain cancers.

 Why not try it?  Here is an easy way to add flax to your kids’ (and your) diet.  

It honestly doesn’t get any easier than this. And couldn’t we all use a little more easy in our lives these days?

I’ve made this so many times and I love to switch it up with various different cheeses. I loves the Asiago, Romano and also Manchego cheese. Whatever hard cheese you like would be divine.

Please come back and let me know if you make any substitutions, you guys always have wonderful suggestions and ideas and I love hearing from you!

Also, for those with kids, let me know what your kids like to dip this chicken in. Again, I am always looking for new ideas. 

Two of my guys dip this chicken in ketchup and the littlest one likes to dip it in Ranch dressing. It’s always good to creative ad try new things though, so please share some ideas with me.

Healthy Parmesan and Flax Crusted Chicken

1 pound organic chicken breast or tenderloins

2 egg whites and 1 whole egg, beaten

1/2 cup whole wheat panko bread crumbs

1/2 cup ground flax seed

1 tablespoon shaved parmesan cheese

1 tablespoon dried basil

1 tablespoon dried oregano

 

1. Preheat oven to 350 degrees.  Spray 9 x 13 casserole dish with cooking spray.
2. Place egg and egg whites in one large bowl.  In a separate large bowl, place bread crumbs, flax seed, cheese, basil and oregano.  Stir until mixed.
3. Start by placing each tenderloin in egg mixture, then coat with bread crumb mixture and make sure it is thoroughly coated on both sides.
4. Place in oven and cook for 35 minutes, making sure to turn them over halfway.  Temperatures in ovens vary, so make sure the chicken is thoroughly cooked through.

 

Makes 4 servings

Nutrition Facts
Serving Size 2 tenders
Amount Per Serving
Calories 240    Calories from Fat 93     (6 WW points per serving)
Total Fat 10.4g
Saturated Fat 1.3g
Cholesterol 87mg
Sodium 271mg
Total Carbohydrates 10.8g
Dietary Fiber 5.5g
Sugars 0.8g
Protein 27.2g

*Nutrition Information provided by www.caloriecount.com, not 100% guaranteed

Here are some other healthy chicken recipes that I thought you might like:

Cheesy Pesto Spinach Stuffed Chicken from Lauren Kelly Nutrition 

Healthy Orange Chicken from The Clean Eating Couple

One Pot Salsa Pasta Chicken Bake from Lauren Kelly Nutrition

Crock Pot Honey Garlic Chicken from Fit Foodie Finds

Spicy Honey Chicken and Lime Chicken with Edamame Rice from Lauren Kelly Nutrition

Thai Chicken Tacos with Spicy Peanut Sauce from The Suburban Soapbox

Healthy Chicken Salad made with Greek Yogurt from Lauren Kelly Nutrition

Sweet Teriyaki Rainbow Chicken Spears from Nosh and Nourish

Chicken and Spaghetti in Creamy Avocado Sauce from Lauren Kelly Nutrition

 

If you make this Healthy Parmesan and Flax Crusted Chicken or any of the other recipes I have shared with you, please some back and let me know. You guys know that I love to hear from you!

I hope you enjoy these! Thank you for stopping by and please come back soon!