Description
Crispy baked chicken tenders are a healthier alternative to fried chicken, featuring a satisfying crunch from panko breadcrumbs, Parmesan cheese, and spices. Perfect for family dinners, meal prep, or as a homemade treat. Easily made gluten-free, low-carb, or vegan.
Ingredients
For the Chicken Tenders:
– 1 lb chicken breasts or tenders, cut into strips
– Salt and pepper (to taste)
For the Coating:
– 2 large eggs, beaten
– 1 cup panko breadcrumbs (substitute gluten-free breadcrumbs or crushed pork rinds for dietary needs)
– ½ cup grated Parmesan cheese (optional; substitute nutritional yeast or Romano cheese if preferred)
– 1 tsp garlic powder
– 1 tsp paprika
– ½ tsp onion powder
– ½ tsp salt
– ¼ tsp black pepper
For Cooking:
– Olive oil spray (or melted butter for brushing)
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat. Place a wire rack on top for better air circulation and crispiness.
- Cut chicken breasts into 1-inch strips if not using pre-cut tenders. Season lightly with salt and pepper.
- In one bowl, beat eggs until smooth. In another bowl, combine panko breadcrumbs, Parmesan cheese (if using), garlic powder, paprika, onion powder, salt, and black pepper.
- Dip each chicken strip into the beaten egg, allowing excess to drip off. Coat thoroughly in the breadcrumb mixture, pressing lightly to ensure crumbs stick. For extra crunch, repeat the dipping process for a double coating.
- Arrange breaded chicken tenders on the prepared baking sheet, leaving space between each tender. Lightly spray with olive oil for extra crispiness.
- Bake for 20–25 minutes, flipping halfway through, until golden brown and reaching an internal temperature of 165°F (74°C). Use a meat thermometer to check doneness.
- Let the tenders rest for a few minutes before serving with dipping sauces like honey mustard, BBQ sauce, or ranch.
Notes
– Use fresh panko: Fresh panko breadcrumbs provide maximum crunch. Avoid overcrowding the baking sheet to ensure even cooking and crispiness.
– Prevent sogginess: Lightly spray with olive oil before baking for extra crispiness. Reheat leftovers in the oven at 350°F for 5–10 minutes to restore texture. Avoid microwaving if possible.
– Customizations: Add cayenne pepper, smoked paprika, or Italian herbs for heat and flavor. Substitute chicken with turkey, tofu, or plant-based alternatives for variety.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course / Appetizer
- Method: Baking
- Cuisine: American / Comfort Food
Nutrition
- Serving Size: 1 serving (based on 4 servings per recipe)
- Calories: ~250
- Sugar: 2g
- Sodium: 500mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 100mg