This is one of my top 10 all time favorite recipes.  I’ve actually been making this recipe for many, many years now.  The chicken is infused with garlic and the crispy coating adds the perfect crunch!  You can use chicken tenders as well as any thinner piece of chicken to make this recipe.  I’ll sometime get hand filleted chicken breasts and use them to make a chicken parmesan sandwich.  Place a piece of the chicken on a bun and top with a piece of mozzarella cheese and marina sauce and you’re good to go!


  • 1 pound chicken tenders (about 10 tenders)
  • 1-2 tbsp extra virgin olive oil
  • 5-6 cloves garlic, minced
  • 1/3 cup whole wheat breadcrumbs
  • 1/3 cup whole wheat panko
  • 1/4 cup grated parmesan cheese
  • 1 1/2 tsp oregano
  • sea salt


  1. In a small bowl mix together the minced garlic and olive oil.  Set aside.
  2. Using a glass baking dish, line the chicken tenders up in a row and drizzle the olive oil mixture over top.  Cover with lid and refrigerate for at least 1 hour or up to 8 hours.
  3. Preheat oven to 350 degrees.
  4. In a small bowl mix together the breadcrumbs, panko, cheese, oregano and salt.  Pour the mixture onto a large flat plate.
  5. Remove the chicken from the fridge and lay each tender in the breadcrumb mixture then flip over to coat the other side.
  6. Place the tenders on a baking sheet and place in the oven for 25-30 minutes.  Half way through cooking flip the tenders over.
  7. Eat the tenders as is or enjoy with some Clean Eating Honey Mustard.

Nutritional Info:

Makes 2 servings.

Nutrients per serving:  Calories: 293.5, Cal. from Fat: 118, Total Fat: 13.5g, Sat. Fat: 3.5g, Carbs: 14.5g, Fiber: 2g, Sugars: .5g, Protein: 30.5g, Sodium: 334mg, Chol: 76mg


Any leftovers are best stored by wrapping in foil and reheating in the oven.

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  1. Vicki Newman says:

    Where have you found whole wheat panko? I can’t find it. And do you make your own whole wheat bread crumbs or can you purchase them somewhere? I looked at Whole Foods for the panko and couldn’t find them. Thanks!

    • Sarah says:

      Hi Vicki,

      I use a brand called Ian’s that makes a whole wheat panko. I find it at my local Whole Foods in the bread aisle. You could try looking online at their website to find where it might be carried by you. For breadcrumbs I use the 365 Organic brand of whole wheat breadcrumbs - again I get this at my local Whole Foods. If you can’t find whole wheat panko near you then you can always just use double the amount of breadcrumbs instead.


  2. Laura says:

    Trying to start eating clean. So glad I found your website. Thanks!

    • Sarah says:

      Welcome Laura and congrats on starting the clean eating lifestyle. It’s amazing all the wonderful things that you can make and eat when you eat clean - you’ll wonder how you ever ate any other way!



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