Crispy Baked Chicken Tenders

You mustn’t be chicken about still loving chicken fingers, and if you thought that dieting entails saying goodbye to your favorite foods, welcome to F-Factor where you can have your cake (or chicken, or whatever), and eat it too. Serve these with F-Factor’s honey mustard dipping sauce.

Ingredients (Serves 4):

  • Nonstick cooking spray
  • 1 lb. boneless chicken tenders (7-8 tenders)
  • 1/2 cup wheat bran or 6 GG bran crispbreads pulverized into crumbs (½ cup pulverized GGs)
  • ¼ tsp salt
  • ¼ tsp pepper
  • ½ tsp garlic powder
  • 1 ½ tsp paprika
  • 4 egg whites
  • 2 Tbsp sesame seeds


  1. Preheat oven to 475°F. Coat a baking sheet with nonstick cooking spray, set aside.
  2. Rinse boneless tenders and pat chicken dry with paper towel. 
  3. In a shallow dish, combine pulverized GGs, salt, pepper, garlic powder, and paprika. Set aside.
  4. In another shallow dish, whisk egg whites. Add sesame seeds and mix to combine. Add
    chicken tenders and turn to coat.
  5.  One by one, transfer each tender to the cracker mixture and turn to coat evenly, and place on prepared baking sheet. 
  6. Place baking sheet in preheated oven and bake the chicken tenders until golden brown and crispy and no longer pink inside, which will take about 20-25 minutes.

Serves 4, 2 tenders per serving

  • FOR JOURNALING ON THE F-FACTOR DIET: 10g carbohydrate, 7g fiber  – This is a Step 1 Approved Recipe
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 212 calories, 30g protein, 10g carb, 7g fiber, 3g net carb, 6g fat