Oven Fried Parmesan Chicken Tenders {Freezer Meal}

Oven Fried Parmesan Chicken Tenders makes a quick, healthy, and kid-friendly dinner. Double and freeze a batch for later with the included freezer meal instructions!

Disclaimer: This recipe was created in partnership with Frigidaire. But the opinions are all ours!

Skip the messy dredging and breading process of most chicken tender recipes with this easy shake-and-bake one. The oven-fried method produces a crispy, yet healthy version that rivals any deep-fried nugget. The Old Bay seasoning lends a peppery New England hint, but even the pickiest eaters will enjoy these chicken strips. Be sure to double this freezable recipe and bake directly from frozen on busy weeknights.

Oven Fried Parmesan Chicken Tenders makes a quick, healthy, and kid-friendly dinner. Double and freeze a batch for later with the included freezer meal instructions!

Your family is gonna love these Oven Fried Chicken Tenders! Try them with some homemade Oven Fries and Roasted Broccoli for the kid-friendly meal of the century.

Oven Fried Parmesan Chicken Tenders

Oven-Fried Parmesan Chicken Tenders {Freezer Meal}

  • Author: Thriving Home
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 mins
  • Yield: 4


This yummy version of chicken fingers are a sure winner! Your family will love the moist chicken packed with loads of flavor. You will love the healthy twist on classic chicken fingers.


  • 1/4 cup whole wheat flour
  • 1/4 cup finely grated Parmesan cheese
  • 1 1/2 teaspoons Old Bay seasoning
  • 1/2 teaspoon garlic powder
  • 1 1/3 lbs chicken tenders
  • salt and pepper
  • 2 tablespoons olive oil


  1. Preheat oven to 425 degrees F.
  2. Cover a metal sheet pan with foil for easy clean up. Place the pan in the preheated oven, so it gets hot.
  3. Place flour, Parmesan, Old Bay, and garlic powder in a large zip­top plastic bag; shake well to combine. Set aside.
  4. In a small bowl, lightly season chicken tenders with salt and pepper. Then toss with olive oil until coated.
  5. Add several chicken tenders at a time to the bag of dry ingredients. Close and shake well to coat each piece.
  6. Carefully remove hot sheet pan and generously grease with cooking spray. Arrange seasoned chicken tenders on the pan, leaving room between each one.
  7. Bake at 425° for 15 minutes or until tenders are done, turning once halfway through cooking time. Chicken is done when there is no longer any pink inside or it reaches an internal temperature of 165 degrees. Serve immediately.


Freezer Meal Instructions:
To Freeze:
Bread the chicken tenders according to Steps 3-5. Flash freeze uncooked, coated chicken tenders by placing on a baking sheet in the freezer for 1-2 hours. Once frozen, place tenders in a gallon-sized freezer bag, squeeze out all the air, and place in the back of the freezer until ready to prepare.
To Prepare:
Bake directly from frozen on a preheated (hot!) foil-lined, greased sheet pan at 425° for 20-25 minutes, turning halfway through cooking time. Chicken is done when there is no longer any pink inside or it reaches an internal temperature of 165 degrees.


  • Serving Size: about 2-3 chicken tenders per person

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. Amy says

    can you thaw frozen chicken, make this and refreeze?

    • Rachel says

      Yes, you absolutely can.

  2. Allesandra says

    Can I use all purpose flour ?

    • Rachel says

      Absolutely! I just try to sneak in extra nutrition where I can, so that’s why I usually use whole wheat when I dredge meats.

  3. Kristin says

    How long can these stay in the freezer? Thank you for putting together these recipes!

    • Rachel says

      I would say up to three months as long as you have them in a very cold place in your freezer or deep freeze and they are well-packaged (i.e. not exposed to a lot of air).

  4. Lydia Coathup from Kingwood,Texas says

    hello again from Kingwood,Texas..
    After only being a member with Thriving Home for a couple of months, You Rock , Rachel and Polly!!!
    Just yesterday my ever supportive and loving husband and I decided for lunch to make these wonderful tenders and were praying that our beautiful and independent 7 1/2 year old princess who is autistic and epileptic (which neither one stops her) would go after these and guess what? Yep she did,, Mind you she’s not picky like I described when I first subscribed and introduced myself and told about our family.. The only thing we did not put in them was the Parmesan cheese( we both thought we were out,, guess what I found a couple of hours later in the back top shelf in the refrigerator?)..
    These tenders were still really great and Cassie loved them.. We are hoping since she is on a new medication for her neurology issue that this will help with her appetite which has a little decreased but seems to be only at school .. So maybe we need to make some homemade lunches for her which she can have and maybe choose more then just having some delicious lunch for the cafeteria which are pretty healthy too..

    Cannot wait to check maybe some breakfasts for her to take to school too.. Any suggestions?
    We trust you both so very much..

    God Bless

    • Rachel says

      Sweet Lydia, thank you so much for your encouraging story. We exist to help families like yours. I’m so glad to hear that your daughter liked the Chicken Tenders, even minus the Parmesan cheese. 😉 Some breakfast ideas: Mini Breakfast Muffins, Breakfast Sandwiches, Banana Pumpkin Muffins, or the Pumpkin Muffins with Crumble Topping might be some good starters for grab-and-go breakfasts. Would love to hear what works for you! Have a great day.

  5. Pauline says

    Do i need to flash freeze or can i just put them directly into the gallon bag after i coat the chicken?

    • Rachel says

      Flash freeze ensures they don’t stick, but I cheat most of the time and just lay them in a single layer and separate layers with parchment paper.

  6. Kristal says

    What is Old Bay Seasoning? Is there a good substitute for it?

    • Rachel says

      It’s actually a dried seasoning used in a lot of seafood and cajun food dishes. You can find it in the seasoning aisle. But, a lot of times I just substitute something like 1/2 teaspoon salt, 1/4 teaspoon pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon dried herbs (like Italian Seasoning/basil/parsley/oregano). If you want a little more heat, throw in some cayenne pepper too.