Quick Description:
These Crispy Baked Chicken Tenders are the perfect combination of crunchy, juicy, and flavorful. With a simple coating of panko breadcrumbs, Parmesan cheese, and seasoning, they’re baked to golden perfection. No frying required, so they’re a healthier option without compromising on taste or crunch.
Servings and Timing
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: ~35 minutes
Servings: 4
WW Points per Serving: Approx. 6–7 points (depending on portion size and oil used
Nutrition per Serving (Approximate for 4 servings):
- Calories: 280
- Protein: 26g
- Fat: 14g
- Saturated Fat: 3g
- Carbohydrates: 15g
- Fiber: 2g
- Net Carbs: 13g
- Sodium: 350mg
Ingredients List:
For the Chicken:
- 1.5–2 lbs chicken tenderloins or chicken breasts (sliced into strips)
- Salt and pepper, to taste
For the Coating:
- 1 cup panko breadcrumbs (for ultimate crunch)
- 1/2 cup grated Parmesan cheese (optional, for flavor)
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp Italian seasoning or dried herbs
- 1/2 tsp chili flakes or cayenne (optional, for spice)
- 1 large egg (for binding)
- 1 tbsp olive oil (for drizzling)
Instructions:
- Preheat the Oven:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a non-stick baking mat for easy cleanup. - Prepare the Chicken:
Pat the chicken tenderloins dry with paper towels. Season them generously with salt and pepper. Set aside. - Make the Coating:
In a shallow bowl, whisk the egg. In another bowl, combine the panko breadcrumbs, Parmesan cheese (if using), smoked paprika, garlic powder, onion powder, Italian seasoning, and chili flakes or cayenne for heat. Mix well. - Coat the Chicken:
Dip each piece of chicken into the egg, allowing any excess to drip off. Then, coat it thoroughly in the breadcrumb mixture. Press gently to ensure the coating sticks. - Arrange the Chicken on the Baking Sheet:
Place the coated chicken tenders on the prepared baking sheet in a single layer. Drizzle or lightly spray olive oil over the top of the tenders to help them crisp up while baking. - Bake:
Bake in the preheated oven for 20–25 minutes, flipping halfway through, until the chicken is golden brown and cooked through. The internal temperature should reach 165°F (74°C). - Serve:
Serve the crispy baked chicken tenders with your favorite dipping sauces or alongside a fresh salad or roasted veggies.
Additional Notes:
- Crispiness Tip: For extra crunch, you can toast the panko breadcrumbs in a dry skillet for 2–3 minutes before using them in the coating. This gives the breadcrumbs a nice golden color and extra texture.
- Make it Spicy: If you like spice, increase the amount of cayenne or chili flakes in the coating.
- Low-Carb Version: Use almond flour instead of panko breadcrumbs for a low-carb option.
Dietary Info:
- Gluten-Free (if using gluten-free panko breadcrumbs)
- High-Protein
- Low-Carb (with almond flour substitute)
- Dairy-Free Option (skip the Parmesan cheese or use dairy-free cheese)
Step-by-Step Cooking Guide:
- Baking Tip: Make sure the chicken is placed in a single layer to ensure even cooking and crisping.
- Do Not Overcrowd: If you’re making a larger batch, bake the tenders in batches to maintain crispness.
- Flavor Variations: Add herbs like thyme or rosemary to the breadcrumb mixture for additional flavor.
Ingredient Details and Substitution Tips:
- Chicken: Use chicken breasts cut into strips if you don’t have tenderloins on hand. Both will work perfectly.
- Panko Breadcrumbs: You can substitute with regular breadcrumbs or even crushed pork rinds for a keto-friendly option.
- Parmesan Cheese: Omit if you prefer a dairy-free version, or substitute with nutritional yeast for a cheesy flavor.
Recipe Variations and Serving Suggestions:
- Honey Mustard Dip: Mix together honey and mustard for a quick and easy dip.
- Buffalo Tenders: Toss the cooked chicken tenders in buffalo sauce for a spicy, tangy variation.
- Serving Ideas: Pair with a side of roasted vegetables, a fresh salad, or serve on top of a grain bowl.
Storage and Make-Ahead Information:
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze cooked chicken tenders for up to 1 month. Reheat in the oven at 375°F (190°C) for 10–12 minutes.
- Make-Ahead Tip: You can prep the tenders by breading them and storing them in the fridge for up to 24 hours before baking.
