Healthy & Special Diets > Allergy-Friendly Recipes > Nut-Free Recipes > Seed-Based Alternatives

Sesame Seed Crusted Chicken Tenders (Nut-Free)

Crispy and flavorful chicken tenders with a sesame seed crust, perfect for a nut-free and allergy-friendly meal.

  • Nut-free and allergy-friendly
  • Baked, not fried
  • Kid-approved

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4 servings
Ingredients
  • 1 lb Chicken Breast
  • 1/2 cup Sesame Seeds
  • 1/4 cup Panko Breadcrumbs
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 1/2 teaspoon Garlic Powder
  • 1 large Egg
  • 1 tablespoon Olive Oil

Instructions

Step 1: Prepare the Chicken
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Cut the chicken breast into strips, about 1 inch wide.

Step 2: Prepare the Coating
In a shallow dish, combine sesame seeds, panko breadcrumbs, salt, pepper, and garlic powder. Mix well to combine.

Step 3: Egg Wash
In another shallow dish, whisk the egg with the olive oil.

Step 4: Coat the Chicken
Dip each chicken strip into the egg mixture, then dredge in the sesame seed mixture, pressing gently to ensure the coating adheres well.

Step 5: Bake
Place the coated chicken tenders on the prepared baking sheet, ensuring they are not overcrowded. Bake for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown.

Step 6: Serve
Serve immediately with your favorite dipping sauce.

Nutrition Facts (Estimated per serving)

Note: Nutritional information is an estimate and can vary based on specific ingredients and brands used.

Calories: Approximately 300-350
Protein: 30-35g
Fat: 15-20g
Carbohydrates: 10-15g
Fiber: 1-2g

Other Important Considerations for Nutrition

For a lower-fat option, use a cooking spray instead of olive oil for the baking sheet. Ensure the chicken is cooked to an internal temperature of 165°F (74°C) for safety.

← Rainbow Veggie Skewers with Hummus Shellfish-Free Bouillabaisse with Fennel and Saffron →

FAQ

  • Can I use other types of seeds?

    Yes, you can use a mix of sesame and poppy seeds for a different flavor profile, while still keeping it nut-free.
  • Can I air fry these?

    Yes, you can air fry these at 375°F (190°C) for about 12-15 minutes, flipping halfway through.