Description
A healthier take on a classic favorite, these oven-baked chicken tenders are juicy on the inside and crispy on the outside, perfect for weeknight dinners or meal prep.
Ingredients
- 1 lb chicken breasts or chicken tenders, cut into strips
- 2 large eggs, beaten
- 1 cup panko breadcrumbs (or regular breadcrumbs)
- ½ cup grated Parmesan cheese (optional, for extra flavor)
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- Olive oil spray, for coating
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone liner. If available, place a wire rack on top.
- Prepare two bowls: one with beaten eggs, and another with a mix of breadcrumbs, Parmesan cheese, and all the seasonings.
- Dip each chicken strip into the egg, then coat in the breadcrumb mixture. Press gently to help it adhere. For extra crunch, repeat the dipping and coating.
- Arrange the tenders on the wire rack or baking sheet, leaving space between each.
- Lightly spray the tops with olive oil spray.
- Bake for 20–25 minutes, flipping halfway through, until golden brown and internal temperature reaches 165°F (74°C).
- Let rest for a few minutes before serving with your favorite dips.
Notes
- Use a wire rack for maximum crispiness by allowing hot air to circulate evenly.
- Double-dip the chicken for an extra crunchy coating.
- You can substitute regular breadcrumbs with gluten-free ones.
- Parmesan cheese adds flavor but can be omitted for a lighter version.
- To freeze: bread the tenders, freeze on a tray, then store in a bag and bake from frozen as needed.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 280
- Sugar: 1g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 1g
- Protein: 32g
- Cholesterol: 115mg
