Crispy Baked Chicken Tenders
These crispy baked chicken tenders are guaranteed to be a hit with the whole family. Ready in just 35 minutes, they’re the perfect weeknight meal—especially when served with reader-favorite baked French fries.
Servings: 4 servings
Calories: 448kcal
Ingredients
- 1 ½ pounds boneless, skinless chicken tenders
- ½ cup all-purpose flour
- 2 large eggs
- 1 Tablespoon water room temperature
- 1 ¾ cups Panko breadcrumbs
- ½ cup grated parmesan cheese
- 1 ½ teaspoons salt divided
- 1 teaspoon black pepper divided
- 1 teaspoon onion powder divided
- ½ teaspoon garlic powder divided
- ½ teaspoon paprika divided
- ½ teaspoon Italian seasoning divided
- optional: nonstick cooking spray avocado oil, canola oil or coconut oil
Instructions
- Preheat the oven to 425ºF. Line a large baking sheet with parchment paper or silicone baking mat. (Optional: Place a metal cooling rack on top of the baking sheet).
- Prep the chicken: Remove the tendon from the chicken. Place the tip/edge of the tendon between the spokes of a fork. Grab the piece of the tendon using a paper towel and pull. The tendon will pull out of the chicken, keeping the tender in tact. Sprinkle ½ teaspoon salt and ½ teaspoon black pepper over both sides of the chicken tenders. Set aside.
- Grab three shallow bowls—like a pie dish. In the first, place the flour with ½ teaspoon salt, ¼ teaspoon pepper, ½ teaspoon onion powder, ¼ teaspoon garlic powder, ¼ teaspoon paprika, and ¼ teaspoon Italian seasoning. Stir together until combined. In the second, place the breadcrumbs and parmesan cheese with ½ teaspoon salt, ¼ teaspoon pepper, ½ teaspoon onion powder, ¼ teaspoon garlic powder, ¼ teaspoon paprika, and ¼ teaspoon Italian seasoning. Stir together until combined. In the third, whisk together the eggs and water.
- In batches, coat both sides of the chicken tender in flour, shaking off the excess. Then, coat both sides in the egg and allow the excess to drip off. Then, generously coat both sides in the breadcrumbs, slightly pressing down to make sure the breadcrumbs adhere to the chicken, shaking off the excess. Finally, place the chicken onto the prepared baking sheet.
- Spray the tops with nonstick cooking spray—like avocado oil. Bake for 18-20 minutes, flipping halfway through and spraying the other side, until the chicken is fully cooked through. (Chicken is considered done when an instant read thermometer reads the center of the thickest part at least 165°F.) Optional, but recommended, place under the broiler for 2-3 minutes—keep a close eye on it so it doesn't burn.
- Serve chicken tenders with ketchup, honey mustard, BBQ sauce, homemade ranch dressing, or sauce of choice. Leftovers stay fresh in the refrigerator for up to 5 days.
Notes
- Freezing Instructions: The cooked chicken tenders can be frozen for up to 3 months. Thaw overnight in the refrigerator or bake from frozen at 350ºF for 20-25 minutes, flipping halfway through.
- Chicken: If you don't have tenders, you can cut chicken breasts in strips. To remove the tendon, place the tip/edge of the tendon between the spokes of a fork. Grab the piece of the tendon using a paper towel and pull. The tendon will pull out of the chicken, keeping the tender in tact.
- Panko: These are Japanese breadcrumbs which are larger than standard breadcrumbs and available in all major grocery stores—either in the baking aisle or where other breadcrumbs are.
Nutrition
Calories: 448kcal | Carbohydrates: 34g | Protein: 48g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 213mg | Sodium: 1517mg | Potassium: 780mg | Fiber: 2g | Sugar: 2g | Vitamin A: 425IU | Vitamin C: 2mg | Calcium: 193mg | Iron: 3mg
