Cauliflower Crusted Chicken Tenders Recipe

Name: Cauliflower Crusted Chicken Tenders
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb chicken tenderloins; 48 ounces frozen cauliflower rice, thawed; 2 eggs; 2 tablespoons buttermilk; 1/4 cup grated parmesan cheese; 1 tablespoon onion powder; 1 tablespoon garlic powder; 1 tablespoon dried parsley; 4 teaspoons ground mustard; 1 teaspoon salt; 1/2 teaspoon pepper

Servings: persons

1
Preheat oven to 275 F and line a baking sheet with parchment paper.
2
Add the cauliflower rice to a microwave-safe bowl and microwave according to package directions. Let cool.
3
Squeeze out as much liquid as possible from the cauliflower, using a dish towel to wring out the moisture. Add to a food processor and pulse until finely chopped.
4
Transfer the cauliflower to the prepared baking sheet and bake for 1 hour until, stirring every 20 minutes, until dried out and crispy. Let the cauliflower cool. Meanwhile, increase the oven temperature to 400°F.
5
Transfer cooled crispy cauliflower to a shallow bowl and add parsley, onion powder, garlic powder, ground mustard, grated parmesan, salt, and pepper. Toss to combine.
6
Add eggs and buttermilk to another shallow bowl and beat to combine.
7
Pat the chicken tenderloins with paper towels so that they are dry. Dip the chicken in the egg wash, then the cauliflower breadcrumbs, pressing to adhere. Place on a parchment-lined baking sheet.
8
Bake for 15 minutes, flipping halfway through. Serve with your favorite dipping sauce.

433

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 1 lb chicken tenderloins, 48 ounces frozen cauliflower rice, thawed, 2 eggs, 2 tablespoons buttermilk, and more.

Yes, Cauliflower Crusted Chicken Tenders falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Cauliflower Crusted Chicken Tenders

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions