Hidden Veggie Parmesan Chicken Tenders

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-07 · Updated 2026-04-07

Crispy oven-baked chicken tenders with pureed carrots and zucchini hidden in the panko crust, coated in Parmesan for irresistible kid appeal. This american-inspired chicken ready in about 40 minutes pairs boneless chicken breast, medium carrots, medium zucchini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 345 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 12 oz boneless chicken breast
• 1 medium carrots
• 1/2 medium zucchini
• 1/2 cup panko bread crumbs
• 1/4 cup grated Parmesan cheese
• 1/4 cup all-purpose flour
• 1 large egg
• 1/2 tsp garlic powder
• 1 tsp dried parsley
• 1 tbsp olive oil

Instructions

1. Step 1: Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Peel and dice carrots and zucchini into 1/2-inch cubes, then steam until tender (about 8 minutes) before blending into a smooth puree.
2. Step 2: In a shallow dish, whisk together 1/4 cup flour, 1/2 tsp garlic powder, and 1 tsp dried parsley. In another dish, beat 1 large egg with 1 tbsp olive oil until frothy.
3. Step 3: Dip each chicken piece into the flour mixture, then into the egg wash, then press firmly into the panko-Parmesan mixture (1/2 cup panko + 1/4 cup Parmesan) until fully coated. Arrange on the prepared baking sheet.
4. Step 4: Bake for 18-20 minutes, flipping halfway, until golden brown and cooked through (internal temperature 165°F/74°C) with edges crispy and golden.