Description

Enjoy crispy, oven-baked chicken tenders paired with a vibrant Garlic Herb Yogurt Dip for a healthier take on a classic favorite. This recipe delivers all the flavor and texture you crave, without the mess of deep frying.

Ingredients

Scale

500 g (1.1 lb) chicken breasts, cut into strips
120 g (1 cup) panko breadcrumbs
60 g (½ cup) all-purpose flour
1 tsp (5 g) salt
½ tsp (2.5 g) black pepper
1 tsp (5 g) smoked paprika
1 tsp (5 g) garlic powder
1 tsp (5 g) onion powder
1 tsp (5 g) dried thyme
1 tsp lemon zest
2 large eggs, lightly beaten
2 Tbsp (30 ml) water
2 Tbsp (30 ml) olive oil
150 g (½ cup) Greek yogurt
1 Tbsp (15 ml) lemon juice
1 tsp (5 g) honey
1 tsp (5 g) chopped dill
Pinch of salt for dip
¼ cup (≈30 g) pomegranate arils
2 Tbsp (≈8 g) parsley, chopped
2 lemon wedges

Instructions

Prepare Oven & Rack: Preheat oven to 200°C (400°F) with a wire rack on a baking sheet.
Season Flour: Combine flour, salt, pepper, paprika, garlic powder, onion powder, thyme, and lemon zest.
Make Egg Wash: Whisk eggs and water together.
Coat Chicken: Dredge in flour, dip in egg, then coat with panko.
Arrange & Oil: Place tenders on rack, drizzle with olive oil.
Bake to Golden: Bake 10 minutes, flip, drizzle, bake 10-12 minutes.
Rest & Dip: Rest 5 minutes, make yogurt dip with yogurt, lemon juice, honey, and dill.
Plate & Garnish: Serve with dip, pomegranate, parsley, and lemon.

Notes

Using a wire rack is crucial for achieving maximum crispiness. Don’t overcrowd the baking sheet for even cooking.

Prep Time: 20 minutes
Cook Time: 20 minutes
Category: Poultry
Method: Baking
Cuisine: American

Nutrition

Serving Size: 4
Calories: 350 kcal
Sugar: 5 g
Sodium: 400 mg
Fat: 15 g
Saturated Fat: 3 g
Unsaturated Fat: 10 g
Trans Fat: 0 g
Carbohydrates: 30 g
Fiber: 2 g
Protein: 30 g
Cholesterol: 80 mg

Keywords: chicken tenders,baked chicken,oven fried,healthy,easy,family friendly,yogurt dip,crispy,dinner,appetizer