Description
Crispy on the outside and tender on the inside, these oven-baked chicken tenders deliver all the crunch and satisfaction of the classic fried version—without the excess oil. Perfect for a kid-friendly dinner, game day snack, or a healthy main course, these chicken tenders come together quickly using pantry staples. With their golden-brown coating and juicy chicken inside, they’re sure to become a family favorite.
Ingredients
Units
Scale
For the Chicken Tenders
- 1 1/2 pounds boneless, skinless chicken tenders or chicken breasts cut into strips
For the Breading
- 1 cup all-purpose flour
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
For the Egg Wash
- 2 large eggs
- 2 tablespoons water
For the Breadcrumb Coating
- 1 1/2 cups panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- Cooking spray or 2 tablespoons olive oil (for drizzling or spraying)
Instructions
- Preheat the Oven – Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it to prevent sticking.
- Set Up Breading Station – Prepare three shallow bowls. In the first, combine flour, paprika, garlic powder, onion powder, salt, and pepper. In the second, beat the eggs with water. In the third, mix panko breadcrumbs and Parmesan cheese.
- Coat the Chicken – Dredge each chicken tender first in the seasoned flour, shaking off any excess. Then dip it into the egg wash, followed by a generous coating in the breadcrumb-Parmesan mixture. Press gently to help the breadcrumbs adhere.
- Arrange on Baking Sheet – Place the breaded tenders in a single layer on the prepared baking sheet. For extra crunch, lightly spray or drizzle the tops with olive oil.
- Bake the Tenders – Bake for 18–20 minutes, flipping halfway through, until the chicken is golden brown and cooked through (internal temperature should reach 165°F/74°C).
- Serve – Remove from the oven and let cool slightly. Serve with your favorite dipping sauces and sides.
Notes
- Panko breadcrumbs ensure extra crispiness, but regular breadcrumbs can be used in a pinch.
- Add a pinch of cayenne for a little heat in the breading mixture.
- To make gluten-free, substitute all-purpose flour and panko for gluten-free versions.
- Leftovers can be refrigerated for up to 3 days and reheated in a hot oven for best texture.
Nutrition
- Serving Size: 1/4 of recipe (about 3-4 tenders)
- Calories: 320
- Sugar: 1g
- Sodium: 690mg
- Fat: 8g
- Saturated Fat: 2.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 1g
- Protein: 38g
- Cholesterol: 140mg
