Easy Baked Chicken Tenders: A Healthier Take on a Classic Favorite

By Olivia

These Easy Baked Chicken Tenders are the perfect solution when you want a crispy, crunchy snack or meal without the added guilt of deep frying. Coated in flavorful panko breadcrumbs, these tenders offer the crispy texture you love but are baked to perfection, providing a healthier alternative to the traditional fried version.

Quick Benefits

Healthier Alternative: These chicken tenders are baked, not fried, making them lower in fat and calories while still delivering that satisfying crunch.
Simple to Make: With just a few ingredients and minimal prep time, this recipe is perfect for busy weeknights.
Customizable: You can easily adjust the seasoning to suit your taste preferences, making these tenders as flavorful or mild as you like.
Quick Cooking Time: The recipe takes just 30 minutes from start to finish, with only 15 minutes of actual cook time.

Essential Ingredients

Cooking Spray: For greasing the baking sheet and preventing the tenders from sticking.
Egg: Beaten to create a coating for the panko crumbs to stick to the chicken.
Panko Bread Crumbs: These breadcrumbs are key for achieving a crispy texture without the need for frying.
Seasonings: Garlic powder, onion powder, paprika, kosher salt, and ground black pepper combine to create a flavorful coating for the chicken.
Chicken Tenders: Skinless, boneless chicken tenders are used, cut into strips for easy dipping and coating.

Preparation Steps

Prepare the Oven and Baking Sheet: Preheat the oven to 450°F (230°C) and line a baking sheet with aluminum foil. Spray the foil with cooking spray to prevent the tenders from sticking.
Prepare the Coating: In a shallow dish, beat the egg. In a large zip-top bag, combine panko breadcrumbs, garlic powder, onion powder, paprika, salt, and pepper. Mix the ingredients well.
Coat the Chicken: Dip each chicken strip into the beaten egg, then place it into the panko mixture. Seal the bag and shake to coat the chicken evenly. Place the coated chicken tenders onto the prepared baking sheet.
Bake: Spray each chicken tender with cooking spray to help them crisp up during baking. Bake in the preheated oven for 7 minutes, flip the tenders, and bake for another 7 minutes, or until the chicken is no longer pink in the center.
Broil for Extra Crunch: Set an oven rack about 6 inches from the heat source and preheat the broiler. Broil the tenders for 1-2 minutes to add extra crunch.
Serve: Remove the tenders from the oven and serve immediately for the best crunch and flavor.

Health Benefits

Low in Fat: These chicken tenders are baked, not fried, reducing the overall fat content. Each serving contains just 4g of fat, including 1g of saturated fat.
High in Protein: With 17g of protein per serving, these tenders provide a substantial amount of protein to support muscle repair and overall health.
Moderate in Calories: At only 172 calories per serving, these tenders make for a light yet filling meal or snack.
Sodium Content: With 689mg of sodium per serving, this dish is suitable for most diets, but be mindful if you’re watching your sodium intake.

Serving Suggestions

With a Dipping Sauce: Serve the chicken tenders with a side of your favorite dipping sauces, such as honey mustard, ranch, or BBQ sauce.
As a Salad Topping: Add the tenders to a fresh salad for extra protein and crunch.
With Veggies: Pair with a side of roasted vegetables or steamed broccoli to balance the meal.
On a Bun: Make a healthier chicken sandwich by placing the tenders on a whole-grain bun with some lettuce, tomato, and a drizzle of your favorite sauce.

Creative Variations

Spicy Chicken Tenders: Add cayenne pepper or chili powder to the breadcrumb mixture for a spicy kick.
Cheesy Tenders: Mix some grated Parmesan cheese into the panko for a cheesy flavor that complements the chicken.
Herbed Tenders: Add fresh or dried herbs like thyme, oregano, or rosemary to the breadcrumb mixture for added flavor.
Gluten-Free Version: Use gluten-free breadcrumbs and ensure the egg wash ingredients are free from gluten if you’re following a gluten-free diet.

Storage Tips

In the Fridge: Store leftover tenders in an airtight container in the refrigerator for up to 3 days.
Reheating: Reheat the chicken tenders in the oven or toaster oven to preserve the crispy texture. Heat at 350°F (175°C) for 5-10 minutes.
Freezing: Freeze the cooked tenders for up to 3 months. To reheat, bake them from frozen at 375°F (190°C) for 15-20 minutes.

Pro Tips

For Extra Crispiness: Spray the chicken tenders with cooking spray before baking and again halfway through the cooking process to enhance the crispiness.
Even Coating: Ensure the chicken is evenly coated by shaking the bag with the panko mixture, making sure each piece is thoroughly coated.
Use a Cooling Rack: If you have a cooling rack, place it on top of the baking sheet. This allows air circulation around the tenders, helping them cook more evenly and stay crispy.

Frequently Asked Questions

Can I use chicken breasts instead of tenders?
Yes, you can use chicken breasts, but you’ll need to slice them into strips about 1/2 inch thick to match the size of the tenders.

Can I marinate the chicken before coating?
Yes, you can marinate the chicken in buttermilk for 1 hour before dipping in the egg, which will add moisture and tenderness to the meat.

How can I make this recipe spicier?
To make the tenders spicier, simply add some cayenne pepper, chili powder, or hot sauce to the panko mixture or the egg wash.

Can I make this recipe ahead of time?
Yes, you can prepare the tenders and store them in the fridge for up to a day before baking. Just make sure to coat them in the panko mixture just before baking to keep them crispy.

With these Easy Baked Chicken Tenders, you can enjoy a healthier version of a classic favorite without sacrificing flavor or crunch!