Baked Chicken Tenders
Enjoy a crispy, golden-brown exterior with juicy, tender chicken inside. Our baked chicken tenders are a healthier alternative to fried versions, packed with flavor and perfect for a quick and easy meal. Serve with your favorite dipping sauce for a delicious and satisfying dinner!
Servings 4 servings
Ingredients
- 1 lb chicken tenderloins
- 1 cup whole wheat breadcrumbs
- ½ cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon onion powder
- Salt and pepper to taste
- 2 large eggs
- olive oil spray
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat for easy cleanup.
- Prepare the Coating: In a shallow bowl, mix the whole wheat breadcrumbs, Parmesan cheese (if using), garlic powder, paprika, onion powder, salt, and pepper.
- Prepare the Egg Wash: In a separate bowl, whisk the eggs until smooth.
- Coat the Chicken: Dip each chicken tender in the egg wash, allowing any excess to drip off, then coat it in the breadcrumb mixture, pressing lightly to adhere. Place the coated tenders on the prepared baking sheet.
- Spray and Bake: Lightly spray the chicken tenders with cooking spray to help them crisp up in the oven. Bake for 15-20 minutes, flipping halfway through, until the tenders are golden brown and the internal temperature reaches 165°F (75°C).
- Serve and Enjoy: Serve warm with your favorite dipping sauce, like honey mustard or a light ranch!
Notes
- For a lighter option, you can use whole wheat flour instead of breadcrumbs, or swap in panko for extra crispiness. Gluten-free breadcrumbs work well if needed.
- Adding Parmesan to the breadcrumb mixture gives extra flavor and crispiness, but it can be omitted or replaced with nutritional yeast for a dairy-free version.
- If you're looking for an egg-free alternative, you can dip the chicken in unsweetened almond milk or a mixture of Dijon mustard and water before coating.
- Spraying the tenders with olive oil or cooking spray before baking helps them achieve a golden, crispy finish without frying.
- You can easily adjust the seasoning based on personal preferences—add more paprika for smokiness, cayenne for heat, or Italian seasoning for an herby twist.
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Nutrition Facts
Nutrition FactsBaked Chicken TendersAmount Per ServingCalories 300 Calories from Fat 90% Daily Value*Fat 10g15%Saturated Fat 3g19%Trans Fat 0.02gPolyunsaturated Fat 1gMonounsaturated Fat 2gCholesterol 165mg55%Sodium 527mg23%Potassium 496mg14%Carbohydrates 24g8%Fiber 3g13%Sugar 1g1%Protein 33g66%Vitamin A 507IU10%Vitamin C 7mg8%Calcium 131mg13%Iron 3mg17%* Percent Daily Values are based on a 2000 calorie diet.