Make Ahead Canned Chicken Tenders For Easy Weekly Meal Prep

Meal prepping can be a game-changer for busy weeks. If you’re looking for a quick, delicious, and satisfying meal option, canned chicken tenders are a fantastic choice. They are not only versatile but also incredibly easy to prepare. In this article, we’ll explore how to create make-ahead canned chicken tenders that are perfect for your weekly meal prep. You can enjoy these tenders as a main dish, a salad topper, or even in wraps. Let’s dive in!

Ingredients

• 2 cans (12.5 oz each) canned chicken, drained and shredded
• 1 cup breadcrumbs (panko or regular)
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 large eggs
• 1/4 cup all-purpose flour
• Cooking spray or oil for frying
• Optional: Dipping sauces (ranch, honey mustard, BBQ)

Instructions

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking.
2. In a large mixing bowl, combine the drained and shredded canned chicken with garlic powder, onion powder, paprika, salt, and pepper. Mix well to ensure the spices coat the chicken evenly.
3. In a separate bowl, whisk the eggs until well blended. Set aside.
4. In another bowl, combine the breadcrumbs and Parmesan cheese.
5. Using your hands, shape the chicken mixture into tenders, about 3-4 inches long and 1 inch wide.
6. Dip each chicken tender first into the flour, then into the beaten eggs, and finally coat them in the breadcrumb mixture. Make sure they are evenly coated.
7. Place the coated chicken tenders on the prepared baking sheet. Lightly spray them with cooking spray or drizzle a little oil on top for extra crispiness.
8. Bake in the preheated oven for 15-20 minutes, or until they are golden brown and crispy, turning halfway through for even cooking.
9. Once done, remove from the oven and let cool slightly before serving.
10. Serve with your favorite dipping sauces and enjoy!

Meal Prep Tips

To make these canned chicken tenders a staple in your weekly meal prep, consider the following tips:

• Store the cooked tenders in airtight containers in the refrigerator for up to 4 days. They reheat well in the oven or microwave.
• Portion out the tenders with sides like roasted vegetables, rice, or salads to create balanced meals.
• Feel free to double or triple the recipe. These tenders freeze well, so you can always have some on hand for quick meals.
• Experiment with different spices and seasonings to create various flavor profiles. Try adding cayenne pepper for a spicy kick or Italian seasoning for a herbaceous twist.

Why Use Canned Chicken?

Canned chicken is a convenient protein source that can save you time in the kitchen. It is already cooked, so you can skip the lengthy cooking process. This means you can whip up a meal in minutes, making it perfect for busy weeknights or meal prep sessions.

Additionally, canned chicken has a long shelf life, which allows you to keep some on hand for when you need a quick meal option. It’s also a versatile ingredient that can be used in various recipes, from salads to soups, and, of course, these delicious chicken tenders.

Serving Suggestions

These make-ahead canned chicken tenders are incredibly versatile. Here are some serving ideas to make the most out of your meal prep:

• On a Salad: Slice the tenders and add them to a fresh salad with mixed greens, cherry tomatoes, cucumbers, and your favorite dressing.
• In a Wrap: Place the tenders in a tortilla with lettuce, avocado, and a drizzle of ranch or BBQ sauce for a quick and satisfying lunch.
• With Sides: Pair the tenders with roasted vegetables, mashed potatoes, or a side of macaroni and cheese for a hearty dinner.
• As a Snack: Serve them with a variety of dipping sauces for an easy and tasty snack option.

Frequently Asked Questions

Can I use fresh chicken instead of canned chicken?

Yes, you can use cooked and shredded fresh chicken if you prefer. Just make sure it is cooked thoroughly before mixing with the other ingredients.

How long can I store the cooked chicken tenders?

Cooked chicken tenders can be stored in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 3 months.

Can I make these tenders gluten-free?

Absolutely! You can use gluten-free breadcrumbs and flour to make these canned chicken tenders gluten-free. Just ensure all other ingredients are also gluten-free.

Can I air fry these chicken tenders?

Yes, you can air fry the tenders! Preheat your air fryer to 400°F and cook the tenders for about 10-12 minutes, flipping halfway through until they are crispy and golden brown.

Conclusion

Make ahead canned chicken tenders are a fantastic solution for busy individuals and families looking to simplify their weekly meals. With just a few ingredients and minimal prep time, you can create a delicious and versatile protein option that fits into various meals. Whether you enjoy them as a snack, in a salad, or with a side dish, these tenders are sure to satisfy. So, gather your ingredients, follow the steps, and enjoy stress-free meal prep!