Golden, crunchy, and oven-baked to perfection — these chicken tenders deliver fried-level crispiness with none of the guilt.
???? Recipe Description
Who says you need a deep fryer to get that irresistible crunch? These Crispy Baked Chicken Tenders are the ultimate healthy alternative to fried chicken — crispy on the outside, juicy on the inside, and full of flavor. With a seasoned breadcrumb coating and a touch of parmesan, these tenders are perfect for kids, adults, and everyone in between.
Whether you’re meal prepping for the week, serving up game-day snacks, or preparing a weeknight dinner, this recipe is a total crowd-pleaser. They pair beautifully with dipping sauces like honey mustard, ranch, or spicy mayo — and they stay crispy even after cooling!
???? Ingredients (measured in grams)
For the Chicken:
- Chicken breast tenders or strips – 500g
- All-purpose flour – 60g
- Eggs – 2 large (approx. 100g)
- Panko breadcrumbs – 120g
- Grated Parmesan cheese – 30g
- Garlic powder – 4g
- Paprika – 5g
- Dried oregano – 2g
- Salt – 6g
- Black pepper – 2g
- Olive oil spray – for coating
???????? Instructions
Step 1: Prep Your Oven
- Preheat the oven to 220°C (425°F).
- Line a baking tray with parchment paper or foil and place a wire rack on top (optional, but helps crisp the tenders evenly).
Step 2: Set Up a Breading Station
- In one bowl: mix flour, half the salt, pepper, garlic powder, and paprika.
- In a second bowl: whisk eggs until smooth.
- In a third bowl: combine panko, Parmesan, oregano, and the remaining salt.
Step 3: Bread the Tenders
- Dredge each chicken tender in flour (shake off excess).
- Dip into the egg wash.
- Coat in the panko mixture, pressing gently to adhere.
Step 4: Bake
- Arrange the tenders on the prepared rack or tray in a single layer.
- Lightly spray with olive oil for extra crispiness.
- Bake for 18–22 minutes, flipping halfway through, until golden brown and internal temp reaches 74°C (165°F).
????️ Nutrition Facts (per serving, serves 4)
- Calories: 320 kcal
- Protein: 32g
- Carbohydrates: 18g
- Fat: 13g
- Saturated Fat: 4g
- Fiber: 1g
- Sodium: 580mg
Nutrition values are estimated based on standard ingredients.
???? Tips & Tricks
- Don’t skip the wire rack: It promotes airflow underneath the chicken, keeping the bottom crispy too.
- Make it spicy: Add cayenne pepper or chili flakes to the panko mix for a kick.
- Air fryer option: Cook at 200°C (400°F) for 12–14 minutes, flipping once.
- Kid-friendly: Serve with honey mustard or ketchup for little ones.
- Meal prep tip: Freeze uncooked breaded tenders, then bake from frozen for 25–30 minutes.
???? From the Chef – A Personal Note
These tenders are a family favorite — I make them in big batches and freeze extras for quick lunches and dinners. The Parmesan adds a salty punch that elevates the flavor, and the panko keeps them perfectly crisp. No oil splatter, no mess — just crispy, juicy chicken every time.
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