Transform the classic comfort food into a nutritious meal with these crispy, oven-baked chicken tenders. This healthier take on the beloved chicken strips maintains all the flavors you love while cutting back on calories and unhealthy fats. Perfect for both kids and adults, these tenders are crispy on the outside, juicy on the inside, and absolutely delicious!
Ingredients
For the Chicken
- 1 pound (450g) chicken tenders or boneless, skinless chicken breasts, cut into strips
- 2 large eggs (or 1/2 cup/120ml unsweetened almond milk for lighter option)
For the Coating
- 1 cup (120g) whole wheat breadcrumbs or panko
- 1/4 cup (25g) grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For Serving (Optional)
- Greek yogurt ranch dip
- Fresh cut vegetables
- Lemon wedges
Step-by-Step Instructions
Preparation
- Preheat your oven to 400°F (200°C)
- Line a large baking sheet with parchment paper
- Lightly spray the parchment paper with cooking spray
- Pat chicken tenders dry with paper towels to ensure better coating adhesion
Creating the Coating Station
- Set up two shallow bowls for dipping station
- In the first bowl, whisk eggs (or almond milk) until well combined
- In the second bowl, mix together:
- Whole wheat breadcrumbs
- Grated Parmesan
- All seasonings (garlic powder, paprika, oregano, salt, and pepper)
Coating Process
- Take each chicken tender and dip first in the egg mixture
- Let excess egg drip off
- Roll in the seasoned breadcrumb mixture, pressing gently to adhere
- Place on prepared baking sheet
- Repeat with remaining tenders, leaving space between each piece
Cooking Methods
Oven Baking
- Place the baking sheet in preheated oven
- Bake for 15-20 minutes total
- Flip tenders halfway through cooking
- Cook until golden brown and internal temperature reaches 165°F (75°C)
Air Fryer Alternative
- Spray coated tenders lightly with cooking spray
- Place in air fryer basket, not overcrowding
- Cook at 375°F (190°C) for 10-12 minutes
- Flip halfway through cooking
Nutritional Information
Per serving (4 tenders):
- Calories: 280
- Protein: 32g
- Carbohydrates: 18g
- Fat: 9g
- Fiber: 3g
- Sodium: 440mg
Timing:
- Prep Time: 15 minutes
- Cook Time: 15-20 minutes
- Total Time: 30-35 minutes
Pro Tips and Tricks
- Double-coat for extra crispiness
- Let coated tenders rest for 5 minutes before baking
- Don’t overcrowd the baking sheet
- Use a meat thermometer for perfect doneness
- Spray with oil before baking for golden color
Variations and Substitutions
- Gluten-Free: Use gluten-free breadcrumbs
- Dairy-Free: Skip Parmesan, use nutritional yeast
- Extra Protein: Add ground flaxseed to coating
- Spicy Version: Add cayenne or chili powder
- Italian Style: Use Italian seasoned breadcrumbs
Frequently Asked Questions
Q: Can I make these ahead of time?
A: Yes, prepare and store uncooked in refrigerator for up to 24 hours.
Q: How do I keep them crispy?
A: Don’t cover while cooling and avoid stacking when serving.
Q: Can I freeze these?
A: Yes, freeze after cooling completely for up to 3 months.
Q: Why aren’t my tenders getting crispy?
A: Ensure oven is fully preheated and don’t overcrowd the pan.
Storage and Make-Ahead Tips
- Store leftovers in airtight container for up to 3 days
- Reheat in oven at 350°F (175°C) for 10 minutes
- Freeze uncooked coated tenders for up to 3 months
- Prep breading mixture ahead and store in airtight container
- For meal prep, cook and portion with vegetables
These healthy chicken tenders are perfect for busy weeknights, meal prep, or when you’re craving comfort food without the guilt. They’re versatile enough to please picky eaters while being nutritious enough to satisfy health-conscious adults. Serve them with a variety of dips and sides for a complete, balanced meal that the whole family will love!