Description
This recipe for Crispy Oven Baked Chicken Tenders delivers golden, crunchy exteriors and juicy interiors, making it a healthy, high-protein, and family-friendly weeknight dinner or meal prep option.
Ingredients
- 1.5 lbs boneless, skinless chicken tenders
- 1.5 cups Panko breadcrumbs
- 0.5 cup all-purpose flour
- 2 large eggs
- 2 Tbsp milk
- 1 tsp paprika (smoked paprika)
- 1 tsp garlic powder
- 0.5 tsp onion powder
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 Tbsp olive oil
Instructions
- Preheat & Prep: Preheat your oven to 400°F (200°C). Line a 13×18 inch baking sheet with parchment paper or place a wire rack on top for extra crispiness.
- Set Up Dredging Station: Set up three shallow bowls. In the first, combine flour and all the spices. In the second, whisk the eggs and milk. In the third, place the Panko breadcrumbs.
- Coat Tenders: Dredge each chicken tender first in the seasoned flour, shaking off excess. Then dip it into the egg wash, allowing excess to drip off. Finally, press it firmly into the Panko breadcrumbs to ensure a full, even coating. (If the coating isn’t sticking well, gently pat the chicken drier with paper towels before starting the dredging process.)
- Arrange on Sheet: Arrange the coated tenders on your prepared baking sheet, ensuring they are not touching. Leave a little space around each piece so air can circulate, helping them crisp up.
- Bake to Perfection: Bake for 15-20 minutes, flipping halfway through. The tenders are ready when they are golden brown and cooked to an internal temperature of 165°F (74°C); the edges will look nicely crisped and the juices should run clear.
Notes
For a gluten-free option, use gluten-free breadcrumbs or almond flour for the coating. For a dairy-free meal, use any plant-based milk alternative in the egg wash. Elevate your meal by choosing organic chicken, whole wheat Panko breadcrumbs, or adding fresh herbs (parsley or chives) to the breading mix. Do not overcrowd the baking sheet, as this will steam the tenders instead of making them crispy. Ensure the chicken is cooked through but not overcooked to prevent dryness. An air fryer can be used at 375°F (190°C) for 12-15 minutes, flipping halfway. Add a pinch of cayenne pepper to the flour mix for a spicy kick.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 3-4 chicken tenders (approx. 113 g)
- Calories: 300 calories
- Sugar: 1 g
- Sodium: 350 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 1 g
- Protein: 30 g
- Cholesterol: 100 mg
Keywords: crispy chicken, oven baked, chicken tenders, family dinner, meal prep, high-protein, easy, weeknight, healthy, Panko