Hidden Veggie Parmesan Chicken Tenders

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

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 recipe, ready in about 40 minutes, pairs boneless chicken breast, carrots, 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.

Prep: 20 min Cook: 20 min Serves 4 American cuisine 345 cal/serving
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Ingredients

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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.

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