A Childhood Classic with a Guilt-Free Twist

There’s something undeniably nostalgic about chicken tenders. They take me back to childhood, where a plate of crispy, golden strips paired with a side of ketchup or honey mustard was the highlight of any meal. Whether it was a family dinner, a school cafeteria favorite, or a weekend treat at a fast-food restaurant, chicken tenders always had a way of bringing comfort and joy.

Now, as an adult, I still crave that same crispy bite—but without the deep-fried guilt. That’s what led me to create the perfect oven-baked version. This recipe captures the crunch and tenderness of traditional fried chicken tenders but with a much healthier twist. The secret? A golden, seasoned panko coating, just the right amount of spice, and a high-temperature bake that locks in moisture while crisping up the exterior.

These homemade baked chicken tenders are perfect for weeknight dinners, game nights, or meal prep. They’re family-friendly, easy to make, and incredibly versatile. Whether you enjoy them with a classic dipping sauce or slice them up for a salad or wrap, they’re guaranteed to satisfy.

Why You’ll Love This Recipe

There are plenty of reasons to ditch store-bought frozen tenders or deep-fried fast food versions in favor of this homemade recipe:

1. Healthier Alternative Without Compromising Taste

Traditional chicken tenders are often deep-fried, loaded with excess oil, and high in unhealthy fats. Baking them instead of frying significantly reduces the calorie and fat content while still giving you that irresistible crunch.

2. Packed with Flavor

Seasoned panko breadcrumbs and Parmesan cheese create a rich, savory taste, while paprika and garlic powder add just the right amount of warmth and depth.

3. Kid-Friendly and Family-Approved

If you have picky eaters at home, this is a recipe you’ll want to keep in your regular meal rotation. Kids love them, and adults can’t resist going back for seconds.

4. Quick and Easy to Make

In under 30 minutes, you can have a delicious meal on the table. With just a few basic steps—dipping, coating, and baking—you’ll have golden, crispy tenders with minimal effort.

5. Versatile Serving Options

These chicken tenders are perfect for any occasion. Serve them as a main dish, use them for meal prep, or add them to salads, sandwiches, and wraps.

Ingredients:

• Chicken:
  • 1 pound chicken breasts or tenders, cut into strips​
• Breading:
  • 1 cup panko breadcrumbs​
  • ½ cup grated Parmesan cheese (optional)​
  • 1 teaspoon garlic powder​
  • 1 teaspoon paprika​
  • ½ teaspoon onion powder​
  • ¼ teaspoon black pepper​
• Binding:
  • 2 large eggs, beaten​
• Other:
  • Olive oil spray​

Directions:

1. Prepare the Chicken:
   • If using chicken breasts, slice them into 1-inch wide strips.​
2. Set Up Breading Stations:
   • In one bowl, beat the eggs until smooth.
   • In another bowl, mix together panko breadcrumbs, Parmesan cheese (if using), garlic powder, paprika, onion powder, salt, and black pepper.​
3. Season the Chicken:
   • Lightly season the chicken strips with salt and pepper.​
4. Bread the Chicken:
   • Dip each chicken strip into the beaten eggs, allowing excess to drip off.​
   • Coat the chicken in the breadcrumb mixture, pressing gently to adhere.​
   • For extra crunch, repeat the egg and breadcrumb coating (double coating).​
5. Prepare the Baking Sheet:
   • Line a baking sheet with parchment paper or a silicone baking mat.​
   • Place a wire rack on top if available to promote even crisping.​
6. Arrange and Bake:
   • Place the breaded chicken strips on the prepared baking sheet, ensuring they don’t touch.​
   • Lightly spray the tops with olive oil.​
   • Bake in a preheated oven at 400°F (200°C) for 20-25 minutes, flipping halfway through, until golden brown and cooked through.​
7. Serve:
   • Allow the tenders to rest for a few minutes before serving
   • Enjoy with your favorite dipping sauces like honey mustard, BBQ sauce, or ranch.​

Nutritional Information (per serving):

• Calories: 375
• Carbohydrates: 20g​
• Fat: 18g​
• Fiber: 1g​
• Sodium: 600mg​

Note: Nutritional values are approximate and can vary based on specific ingredients used.

Secrets to Achieving the Perfect Crispy Coating

Baking chicken tenders doesn’t mean sacrificing that satisfying crunch. Here are a few key tips to ensure they come out perfectly every time:

1. Use Panko Breadcrumbs

Regular breadcrumbs tend to be too fine and don’t provide the same crunch as panko. Panko is lighter and airier, creating a crispier texture when baked.

2. Preheat the Oven and Use High Heat

Baking at 400°F (200°C) ensures the tenders cook quickly and develop a golden crust without drying out. A hot oven is crucial for crispiness.

3. Use a Wire Rack for Even Cooking

Placing the tenders on a wire rack instead of directly on the baking sheet allows heat to circulate around them, crisping up all sides evenly.

4. Spray with Olive Oil

A light spray of olive oil on the breaded tenders before baking helps them achieve a golden-brown color and enhances the crunch.

5. Double Coating for Extra Crispiness

For a crunchier bite, dip the chicken tenders in the egg and breadcrumb mixture twice. This extra layer of coating adds more texture.

The Best Dipping Sauces for Chicken Tenders

Half the fun of eating chicken tenders is choosing the perfect dipping sauce. Here are some classic and creative options:

• Classic Honey Mustard: A mix of honey, Dijon mustard, and mayonnaise for a sweet and tangy flavor.
• Homemade Ranch: A creamy, herby dip that complements the crispy chicken.
• Barbecue Sauce: Smoky, slightly sweet, and perfect for those who love a bold flavor.
• Buffalo Sauce: Toss the tenders in buffalo sauce for a spicy kick.
• Garlic Parmesan Sauce: Melted butter, garlic, and Parmesan cheese create a rich, savory dip.
• Sriracha Mayo: A blend of mayonnaise and Sriracha for a spicy, creamy twist.

Pairing Ideas: What to Serve with Chicken Tenders

These baked chicken tenders pair well with a variety of sides. Here are some great options:

• Crispy Sweet Potato Fries – A healthier alternative to regular fries.
• Coleslaw – Adds a refreshing crunch and slight sweetness.
• Roasted Vegetables – A great way to add color and nutrition to your meal.
• Mac and Cheese – For a comforting, indulgent side dish.
• Side Salad – A light, fresh contrast to the crispy tenders.

FAQs: Everything You Need to Know

1. Can I make these chicken tenders gluten-free?

Yes! Simply swap the panko breadcrumbs for gluten-free breadcrumbs. You can also use almond flour for an extra crispy alternative.

2. How do I store leftovers?

Store any leftover chicken tenders in an airtight container in the refrigerator for up to 3 days.

3. Can I freeze these baked chicken tenders?

Absolutely! Arrange them in a single layer on a baking sheet, freeze for an hour, then transfer them to a freezer bag. When ready to eat, bake them at 375°F (190°C) for about 15-20 minutes until heated through.

4. How do I reheat chicken tenders without losing their crispiness?

The best way to reheat them is in an oven or air fryer at 375°F (190°C) for about 5-7 minutes. Avoid microwaving, as it can make them soggy.

5. Can I use an air fryer instead of the oven?

Yes! Air frying is a great alternative. Cook them at 375°F (190°C) for about 10-12 minutes, flipping halfway through.

6. Can I make these tenders dairy-free?

Yes! Simply omit the Parmesan cheese or replace it with a dairy-free alternative.

Conclusion: A Must-Try Recipe for Every Chicken Lover

There’s no need to rely on takeout or frozen chicken tenders when you can make your own at home with simple, wholesome ingredients. This baked chicken tender recipe offers all the crunch and flavor of fried versions but in a healthier way.

Whether you’re making them for your kids, serving them at a gathering, or simply treating yourself to a satisfying meal, these tenders will quickly become a go-to recipe in your kitchen. Give them a try, and you might never go back to store-bought versions again.

So, preheat your oven, grab your favorite dipping sauce, and enjoy a plate of crispy, golden chicken tenders made with love.

Print