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:
-
1 lb chicken tenders (or chicken breasts cut into strips)
-
1 cup breadcrumbs (panko preferred for extra crunch)
-
½ cup grated Parmesan cheese
-
1 tsp garlic powder
-
1 tsp onion powder
-
1 tsp paprika
-
½ tsp black pepper
-
1 tsp salt
-
2 eggs
-
2 tbsp milk
-
Cooking spray or olive oil (for greasing)
Substitution Options:
-
Gluten-free: Use gluten-free breadcrumbs.
-
Dairy-free: Skip Parmesan or use nutritional yeast.
-
Low-carb: Replace breadcrumbs with crushed pork rinds or almond flour.
Step-by-Step Cooking Instructions



-
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease it.
-
Set up a breading station with three shallow bowls:
-
Bowl 1: Flour (optional, for extra coating)
-
Bowl 2: Whisked eggs + milk
-
Bowl 3: Breadcrumbs, Parmesan, garlic powder, onion powder, paprika, salt, and pepper
-
-
Dip each chicken strip into flour (if using), then egg wash, and finally into the seasoned breadcrumb mixture. Press crumbs to adhere well.
-
Place tenders on the prepared baking sheet in a single layer. Spray lightly with cooking spray or drizzle with olive oil.
-
Bake for 18–20 minutes, flipping halfway through. Tenders should be golden brown and have an internal temperature of 165°F (74°C).
-
Rest for 5 minutes before serving to lock in juices.
Avoid these mistakes:
-
Overcrowding the pan (causes sogginess)
-
Not flipping halfway (for even crispness)
Pro Tips and Cooking Techniques
-
For extra crispiness, toast breadcrumbs before breading.
-
Use a wire rack over the baking sheet to circulate heat underneath the tenders.
-
Marinate chicken in buttermilk or pickle juice for 30 minutes for added tenderness and flavor.
-
Thermometer tip: Always use a meat thermometer to ensure doneness without drying out the meat.
Variations and Customizations
-
Spicy version: Add cayenne pepper or hot sauce to egg wash.
-
Herb-infused: Mix in Italian seasoning or dried herbs into the breadcrumbs.
-
Vegetarian: Use tofu or zucchini strips instead of chicken.
-
Gluten-free: Swap panko for crushed rice crackers or gluten-free oats.
-
Low-carb: Use a blend of almond flour and Parmesan for the coating.
Serving Suggestions
-
Dipping sauces: Honey mustard, ranch, BBQ, or sriracha mayo.
-
Sides: Sweet potato fries, coleslaw, roasted veggies, or mashed potatoes.
-
Plating tip: Stack tenders neatly, sprinkle fresh parsley, and serve with lemon wedges.
Nutritional Information (Per 3 tenders, approx.)
-
Calories: 280
-
Protein: 26g
-
Carbohydrates: 14g
-
Fat: 13g
-
Fiber: 1g
-
Sugar: 1g
-
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!