WW-Friendly Cheddar Cheese Chicken Tenders

This lighter version keeps the crispy texture and cheesy flavor while reducing calories and fat. Exact WW Points depend on your plan and specific brands, but these tend to be significantly lower in Points than restaurant-style or deep-fried chicken tenders.

Servings

4 servings

Ingredients

For the Chicken

• 500 g (1.1 lb) skinless, boneless chicken breast, cut into strips
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• ½ teaspoon black pepper
• ½ teaspoon salt (optional)

For the Coating

• ½ cup (56 g) reduced-fat sharp cheddar cheese, finely grated
• ¾ cup (45 g) panko breadcrumbs
• 2 tablespoons grated Parmesan cheese (optional, for extra flavor)
• 1 large egg
• 2 tablespoons nonfat Greek yogurt
• Cooking spray

Optional WW-Friendly Dipping Sauce

• ½ cup nonfat plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• ½ teaspoon garlic powder
• Pinch of paprika
• Salt and pepper to taste

Equipment

• Baking sheet
• Parchment paper or nonstick baking mat
• Wire rack (recommended for maximum crispiness)

Instructions

Step 1: Prepare the Oven

1. Preheat oven to 220°C (425°F).
2. Line a baking sheet with parchment paper.
3. Place a wire rack on top if available and lightly coat with cooking spray.

Step 2: Season the Chicken

1. Pat the chicken strips dry.
2. Place in a bowl.
3. Add garlic powder, onion powder, paprika, black pepper, and salt.
4. Toss until evenly coated.

Step 3: Make the Coating

In a shallow dish, combine:

• Reduced-fat cheddar cheese
• Panko breadcrumbs
• Parmesan cheese (if using)

Mix thoroughly.

Step 4: Prepare the Egg Mixture

In another bowl, whisk together:

• Egg
• Nonfat Greek yogurt

The yogurt helps the coating stick while adding protein and moisture.

Step 5: Coat the Chicken

1. Dip each chicken strip into the egg-yogurt mixture.
2. Roll in the cheddar-panko mixture.
3. Press gently so the coating adheres well.
4. Arrange on the prepared rack.

Step 6: Bake

1. Lightly spray the tops with cooking spray.
2. Bake for 10 minutes.
3. Carefully flip each tender.
4. Spray again lightly.
5. Bake another 8–10 minutes until:
   • Golden brown
   • Crispy
   • Internal temperature reaches 74°C (165°F)

Step 7: Rest

Let the tenders rest for 3–5 minutes before serving. This helps the coating stay crisp.

WW-Friendly Dipping Sauce

1. Mix all sauce ingredients in a small bowl.
2. Chill for 10 minutes before serving.

Nutrition Estimate (Per Serving)

Approximate values:

• Calories: 220–250
• Protein: 32–36 g
• Carbohydrates: 10–13 g
• Fat: 6–8 g
• Fiber: 1 g