Best Cauliflower Crusted Chicken Tenders Recipes

CAULIFLOWER CRUSTED CHICKEN TENDERS

Cauliflower Crusted Chicken Tenders image

These chicken tenders are coated in flavorful cauliflower breadcrumbs and baked to perfection for a healthy and satisfying meal.

Provided by Arlyn Osborne

Categories Chicken

Time 1h50m

Yield 2 serving(s)

Number Of Ingredients 11

Ingredients

1 lb chicken tenderloins
48 ounces frozen cauliflower rice, thawed
2 eggs
2 tablespoons buttermilk
1/4 cup grated parmesan cheese
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon dried parsley
4 teaspoons ground mustard
1 teaspoon salt
1/2 teaspoon pepper

Steps:

Preheat oven to 275 F and line a baking sheet with parchment paper.
Add the cauliflower rice to a microwave-safe bowl and microwave according to package directions. Let cool.
Squeeze out as much liquid as possible from the cauliflower, using a dish towel to wring out the moisture. Add to a food processor and pulse until finely chopped.
Transfer the cauliflower to the prepared baking sheet and bake for 1 hour until, stirring every 20 minutes, until dried out and crispy. Let the cauliflower cool. Meanwhile, increase the oven temperature to 400°F.
Transfer cooled crispy cauliflower to a shallow bowl and add parsley, onion powder, garlic powder, ground mustard, grated parmesan, salt, and pepper. Toss to combine.
Add eggs and buttermilk to another shallow bowl and beat to combine.
Pat the chicken tenderloins with paper towels so that they are dry. Dip the chicken in the egg wash, then the cauliflower breadcrumbs, pressing to adhere. Place on a parchment-lined baking sheet.
Bake for 15 minutes, flipping halfway through. Serve with your favorite dipping sauce.

Nutrition Facts : Calories 2891.7, Fat 17.7, SaturatedFat 6, Cholesterol 329.3, Sodium 1611.5, Carbohydrate 549.6, Fiber 11.3, Sugar 1.7, Protein 111.7

CRUNCHY QUINOA-CRUSTED CHICKEN TENDERS

Crunchy Quinoa-Crusted Chicken Tenders image

Provided by Catherine McCord

Categories main-dish

Time 1h40m

Yield 4 servings

Number Of Ingredients 19

Ingredients

1 1/2 cups cooked quinoa
1/2 cup breadcrumbs
1 teaspoon kosher salt
1/2 teaspoon garlic powder
1/4 teaspoon paprika
2 large eggs
2 pounds chicken tenders or chicken breasts cut into strips
Olive oil, for cooking
Lemon Yogurt Dipping Sauce, recipe follows
Roasted Cauliflower, recipe follows
1 cup plain Greek yogurt
Juice of 1 lemon
1 tablespoon chopped fresh parsley
1 tablespoon Dijon mustard
1/4 teaspoon garlic powder
1/4 teaspoon kosher salt
4 cups cauliflower cut into florets (yellow, purple, white and green)
2 tablespoon olive oil
Kosher salt

Steps:

Pour the quinoa onto a towel and blot to remove any excess moisture.
Combine quinoa, breadcrumbs, salt, garlic powder and paprika in a shallow bowl. Whisk the eggs together in another shallow bowl. Dip the chicken into the egg, and then into the quinoa mixture, pressing evenly to coat.
Add a thin coat of olive oil to large skillet over medium-high heat. Add chicken in batches and cook until quinoa is golden and chicken is cooked through, 4 to 5 minutes on each side. Serve with lemon yogurt dipping sauce and roasted cauliflower on the side.
Combine the yogurt, lemon juice, parsley, mustard, garlic powder and salt in a bowl and mix well.
Preheat the oven to 425 degrees F.
Place cauliflower on a baking sheet, drizzle with olive oil and toss to coat. Sprinkle with salt. Bake until golden, 35 to 40 minutes.