Oven-Baked Chicken Tenders with Hidden Veggie Tomato Sauce

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-22 · Updated 2026-07-22

Juicy oven-baked chicken tenders served with a smooth tomato sauce packed with finely grated vegetables, perfect for picky eaters. This general-inspired kid friendly ready in about 40 minutes blends chicken tenders, whole wheat breadcrumbs, grated Parmesan cheese into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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

• 1 lb chicken tenders
• 1 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 large eggs
• 2 tbsp olive oil
• 1 medium, finely grated carrot
• 1 small, finely grated zucchini
• 14 oz canned crushed tomatoes
• 1 small, finely chopped onion
• 2 cloves minced garlic
• 1 tsp dried oregano
• 1 tsp sugar

Instructions

1. Step 1: Preheat oven to 400°F. In a shallow bowl, mix 1 cup whole wheat breadcrumbs, 1/4 cup grated Parmesan cheese, 1 tsp garlic powder, 1/2 tsp paprika, 1/2 tsp salt, and 1/4 tsp black pepper. In another bowl, beat 2 large eggs.
2. Step 2: Dip each of the 1 lb chicken tenders first into the beaten eggs, then coat thoroughly with the breadcrumb mixture. Place on a parchment-lined baking sheet and drizzle 2 tbsp olive oil evenly over them.
3. Step 3: Bake the chicken tenders for 15-18 minutes, flipping halfway, until golden brown and cooked through (internal temperature 165°F).
4. Step 4: While chicken bakes, heat 1 tbsp olive oil in a medium saucepan over medium heat. Add 1 small finely chopped onion and 2 cloves minced garlic; sauté for 3-4 minutes until soft and fragrant.
5. Step 5: Stir in 1 finely grated carrot and 1 finely grated small zucchini; cook for 2-3 minutes to soften the vegetables.
6. Step 6: Add 14 oz canned crushed tomatoes, 1 tsp dried oregano, and 1 tsp sugar. Simmer uncovered for 10 minutes until sauce thickens and flavors meld.
7. Step 7: Serve chicken tenders hot topped with the hidden veggie tomato sauce for a nutritious kid-friendly meal.