Baked chicken tenders are a wholesome twist on the traditional deep-fried favorite. Loved by both kids and adults, they offer the same crispy satisfaction with less oil. Originating from the American South, chicken tenders have become a staple comfort food across households. Baking them retains all the flavor while cutting down on grease, making them perfect for a weeknight dinner or party snack. The tender, juicy interior and golden, crunchy coating make this dish both nostalgic and nutritious.
Ingredients
Main Ingredients:
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1 lb chicken tenders (or chicken breasts cut into strips)
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1 cup breadcrumbs (panko preferred for extra crunch)
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½ cup grated Parmesan cheese
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1 tsp garlic powder
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1 tsp onion powder
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1 tsp paprika
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½ tsp black pepper
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1 tsp salt
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2 eggs
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2 tbsp milk
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Cooking spray or olive oil (for greasing)
Substitution Options:
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Gluten-free: Use gluten-free breadcrumbs.
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Dairy-free: Skip Parmesan or use nutritional yeast.
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Low-carb: Replace breadcrumbs with crushed pork rinds or almond flour.
Step-by-Step Cooking Instructions
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Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease it.
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Set up a breading station with three shallow bowls:
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Bowl 1: Flour (optional, for extra coating)
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Bowl 2: Whisked eggs + milk
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Bowl 3: Breadcrumbs, Parmesan, garlic powder, onion powder, paprika, salt, and pepper
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Dip each chicken strip into flour (if using), then egg wash, and finally into the seasoned breadcrumb mixture. Press crumbs to adhere well.
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Place tenders on the prepared baking sheet in a single layer. Spray lightly with cooking spray or drizzle with olive oil.
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Bake for 18–20 minutes, flipping halfway through. Tenders should be golden brown and have an internal temperature of 165°F (74°C).
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Rest for 5 minutes before serving to lock in juices.
Avoid these mistakes:
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Overcrowding the pan (causes sogginess)
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Not flipping halfway (for even crispness)
Pro Tips and Cooking Techniques
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For extra crispiness, toast breadcrumbs before breading.
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Use a wire rack over the baking sheet to circulate heat underneath the tenders.
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Marinate chicken in buttermilk or pickle juice for 30 minutes for added tenderness and flavor.
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Thermometer tip: Always use a meat thermometer to ensure doneness without drying out the meat.
Variations and Customizations
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Spicy version: Add cayenne pepper or hot sauce to egg wash.
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Herb-infused: Mix in Italian seasoning or dried herbs into the breadcrumbs.
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Vegetarian: Use tofu or zucchini strips instead of chicken.
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Gluten-free: Swap panko for crushed rice crackers or gluten-free oats.
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Low-carb: Use a blend of almond flour and Parmesan for the coating.
Serving Suggestions
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Dipping sauces: Honey mustard, ranch, BBQ, or sriracha mayo.
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Sides: Sweet potato fries, coleslaw, roasted veggies, or mashed potatoes.
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Plating tip: Stack tenders neatly, sprinkle fresh parsley, and serve with lemon wedges.
Nutritional Information (Per 3 tenders, approx.)
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Calories: 280
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Protein: 26g
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Carbohydrates: 14g
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Fat: 13g
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Fiber: 1g
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Sugar: 1g
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Sodium: 540mg
Frequently Asked Questions (FAQs)
Q: Can I freeze baked chicken tenders?
A: Yes! Freeze cooked tenders in a single layer, then store in a zip-top bag. Reheat in the oven at 375°F until hot and crispy.
Q: How long can I store leftovers?
A: Keep in an airtight container in the fridge for up to 3 days.
Q: Can I use an air fryer instead of an oven?
A: Absolutely! Air fry at 375°F for 10–12 minutes, flipping halfway.
Q: Why are my tenders soggy?
A: This usually happens if they are overcrowded or not flipped during baking.
Closing Thoughts
Whether you’re cooking for picky eaters or prepping a quick dinner, baked chicken tenders are a surefire crowd-pleaser. They’re crispy, juicy, and endlessly customizable. Try them once, and they’ll become a weekly go-to! Don’t forget to share your results or drop any questions in the comments—we’d love to hear how yours turned out!
