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Recipes for Teens

Chicken Fingers

Note for babysitters:
This recipe contains milk or eggs.
Ask parents about any food allergies before

making this recipe for kids.

Using high-fiber cereal in place of traditional breadcrumbs makes this a healthier version of a kid-favorite meal.

Prep time: 10 minutes


  • 1 4-oz. boneless, skinless chicken breast, rinsed, patted dry, and sliced into strips or 4 1-oz boneless, skinless chicken tenders
  • 1 egg or ¼ cup egg substitute or ¼ cup skim milk
  • 1/3 cup cereal flakes, crushed (preferably cereal with 3g or more of fiber per serving)


  1. Preheat oven to 350º F (176º C).
  2. Dip chicken strips into egg, egg substitute, or skim milk.
  3. Roll dipped chicken in high-fiber cereal to coat.
  4. Place coated strips on nonstick baking sheet.
  5. Bake for 18 to 20 minutes, turning after 9 minutes, until chicken is done (it must be white, not pink, inside).

Serves: 1

Serving size: 1 chicken breast

Nutritional analysis (per serving):
227 calories
30 g protein
3 g fat
0.8 g sat. fat
20 g carbohydrate
8 g fiber
75 mg cholesterol
239 mg sodium
44 mg calcium
10 mg iron
185 mcg folic acid

Note: Analysis may vary depending on ingredients used.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2011