Awesome Garlic Sesame Chicken Tenders Recipe

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Are you looking for a new twist on chicken tenders that skips the traditional breadcrumb coating for something uniquely tasty and a bit healthier? These Garlic Sesame Chicken Tenders are perfect for a family dinner or as a party snack.

They’re relatively low carb because the sesame seeds provide the coating. That’s right – there are no breadcrumbs. You coat the tenders in egg white and then roll them in sesame seeds, and that’s your coating.

Sesame chicken tenders on plate

And yet they’ve got a wonderful crunch and flavor. Plus, they’re paired with a homemade garlic-soy dipping sauce that’s sure to impress. And they’re so quick and easy to make!

Why Sesame Seeds?

Sesame seeds aren’t just for decoration; they bring a nutty taste and a slight crunch to dishes, making them an excellent coating for chicken tenders. They are also relatively low in carbs and provide healthy fats, protein, and calcium.

Serving Suggestions

These chicken tenders are versatile and can be served in various ways:

With a Side Salad: Pair them with a refreshing cucumber salad for a light and satisfying meal.

As an Appetizer: Serve these at your next gathering as a finger food that’s sure to be a hit.

With Carbs: If you’re not watching your carbs, these tenders go wonderfully with a side of steamed rice or warm bread.

Why You’ll Love This Recipe

There are some very good reasons why you should make and try this recipe, and then add it to your regular dinners rotation.

Healthier Option: Using sesame seeds instead of breadcrumbs makes this dish lower in carbs and adds nutritional value.

Easy to Make: With a total prep and cook time of just 11 minutes, this recipe is perfect for busy weeknights.

Deliciously Different: The unique use of sesame seeds and the fantastic homemade dipping sauce sets these chicken tenders apart from traditional recipes.

I’ve also included a recipe for the dipping sauce. I suggest using Eden Foods Shoyu Sauce because it’s got so much more flavor than ordinary soy sauce.

Sesame chicken tenders on plate
Yield: 1 batch

Garlic Sesame Chicken Tenders

Prep Time: 5 minutes
Cook Time: 6 minutes
Total Time: 11 minutes

These Sesame Chicken Tenders with a garlic-soy dipping sauce are so easy to make! They're relatively low carb because the sesame seeds provide the coating.


  • 1 pound chicken tenders
  • 1/2 cup sesame seeds
  • 1 egg white
  • 1 tablespoon oil
  • Salt and pepper to taste


  1. Prep the Coating: Spread the sesame seeds on wax paper. Season them lightly with salt and pepper.
  2. Egg Wash: In a shallow bowl, beat the egg white until frothy.
  3. Coat the Chicken: Dip each chicken tender into the egg white, then roll them in the seasoned sesame seeds until fully coated.
  4. Cook the Tenders: Heat oil in a large skillet over
    medium heat. Cook the tenders for about 2 minutes per side or until they
    are golden brown and cooked through.

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Small bowl of garlic soy dipping sauce on table

Garlic Soy Dipping Sauce

This garlic soy dipping sauce has so much delicious umami flavor and wonderful saltiness. It's great for spring rolls and anything you'd dip in soy!


  • 1/2 cup soy sauce
  • 2 cloves garlic
  • 2 teaspoons pepper sauce (such as Tabasco or Sriracha)
  • 1/8 teaspoon sugar


  1. Mince the Garlic: Start by finely mincing the garlic cloves.
  2. Combine Ingredients: In a small bowl, mix the soy sauce, minced garlic, pepper sauce, and sugar until well blended.
  3. Serve: Pour the sauce into small dipping bowls.


You can adjust the heat to suit. This version is mildly spicy, so use less or more if you prefer.

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Last Updated:

June 19, 2024