It is a common belief that all kids like chicken fingers. Well, I do too! However, I am not into frying anything ever and I’m not that into buying processed things when I can make my own. That is where this healthy baked chicken tenders recipe comes into play. It is super easy to make and bakes up quickly. The panko breadcrumbs give it that great crunch without frying and the parmesan gives it an extra punch of flavor.
Baked Panko Chicken Tenders Recipe
Everyone loves chicken tenders, right? But you may be wondering, what is the difference between chicken tenders and chicken fingers? The terms “chicken tenders” and “chicken fingers” are often used interchangeably, but there can be slight differences. “Chicken tenders” typically refer to chicken tenderloins, a strip of white meat located on the underside of the chicken breast. However, “Chicken fingers” can refer to strips of chicken breast meat or the tenderloin. “Chicken strips” are often sliced chicken breasts.
Baking panko chicken tenders offers several advantages. Baking requires less oil than frying, making it a healthier cooking method. Furthermore, there is the ease of preparation to consider. Baking is simple and hands-off. Once you bread the chicken tenders, you can place them in the oven and attend to other tasks while they cook. And the most important element for me, baking is cleaner and safer than frying, as there’s no hot oil to deal with. Despite not being fried, panko breadcrumbs can become crispy when baked and still taste amazing!
Ingredients For Oven Baked Chicken Tenders:
- 1 lb package of chicken tenders
- 1 egg
- 1 Tbsp of milk (or buttermilk)
- 1 tbsp of flour
- 1 cup panko bread crumbs (you could use regular breadcrumbs but they don’t come out as crunchy)
- 1 tbsp of Parmesan cheese
- 1/2 tbsp of Italian seasoning (or parsley if you prefer)
- 1/2 tsp garlic powder or onion powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- Olive oil spray
How To Bake Chicken Tenders
Preheat the oven to 400 degrees Fahrenheit.
Place a rimmed baking sheet on top of a foil lined baking sheet and spray rack with olive oil spray.
In a shallow bowl, stir the panko crumbs, flour, parmesan, and seasonings until the breadcrumb mixture is well blended.
Take your eggs, milk, and flour and whisk together in a different shallow bowl.
Dip the chicken tenders the wet bowl and coat them evenly.
Then dip the chicken tenders in the dry bowl, pressing them down on each side to get a nice thick even coating.
Lay the panko covered chicken tenders on a baking prepared baking rack.
Then take a baking tray and spray with oil, remove chicken and place onto the tray.
How long to bake chicken tenders?
Once the breaded chicken fingers are all on the tray, give the chicken one final oil spray and bake in the preheated oven at 400°F (200°C) for 15-20 minutes until golden brown. (Internal temperature of chicken should reach 165°F to be considered done and safe to eat, as measured with a meat thermometer.)
Remove, cool a bit, and enjoy the crunchy coating on your juicy chicken tenders! You may like to serve them as is or with honey mustard sauce or BBQ sauce for dipping.
We took the chicken and dunked them in a marinara sauce, or you can use a honey mustard or a yogurt ranch sauce if you prefer. Either way this is a great way to get your kids to eat better (baked is healthier than fried or prepared frozen food) and it takes no more than 30 minutes from start to finish. Serve with a salad or your child’s favorite veggie.
Recipe Notes and Tips
See how easy? This can be made with tofu or shrimp too.
The baking rack helps keep the chicken tenders elevated from the foil so that both sides can get crispy without having to flip the tenders.
Printable Baked Chicken Tenders Recipe Card
Healthy Baked Chicken Tenders- Easy and Yummy!
Super easy and satisfying, crunchy baked panko chicken tenders!
Notes
Larger chicken tenders will require the whole 20 minutes of baking time.
Ingredients
- 1 lb package of chicken tenders
- 1 egg
- 1 Tbsp of milk
- 1 tbsp of flour
- 1 cup panko breadcrumbs
- 1 tbsp of Parmesan cheese
- 1/2 tbsp of Italian seasoning (or parsley if you prefer)
- 1/2 tsp salt
- 1/2 tsp pepper
- Olive oil spray
Instructions
- Preheat the oven to 400.
- Place a baking rack on top of a foil lined baking sheet and spray rack with olive oil spray.
- In a shallow bowl, stir the panko breadcrumbs, flour, parmesan, and seasonings until well blended.
- Take your eggs, milk, and flour and whisk together in a different shallow bowl.
- Dip the chicken tenders the wet bowl and coat them evenly.
- Then dip the chicken tenders in the dry bowl, pressing them down on each side to get a nice thick even coating.
- Lay the panko covered chicken tenders on a baking prepared baking rack.
- Then take a baking tray and spray with oil, remove chicken and place onto the tray.
- Once the breaded chicken fingers are all on the tray, give the chicken one final oil spray and bake in the oven for 15-20 minutes. (Internal temperature of chicken should be at least 165)
- Remove, cool a bit, and enjoy!
Nutrition Facts
Healthy Baked Chicken Tenders- Easy and Yummy!
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 396.4 kcal | |
| % Daily Value* | ||
|
Total Fat 21.27 g |
32.3% | |
| Saturated Fat 4.66 g | 20% | |
| Trans Fat 0.0 g | ||
|
Cholesterol 88.44 mg |
29.3% | |
|
Sodium 582.04 mg |
24.3% | |
|
Total Carbohydrate 29.79 g |
9.7% | |
| Dietary Fiber 2.0 g | 8% | |
| Sugars 1.16 g | ||
|
Protein 20.7 g |
||
| Vitamin A 2.72 % | Vitamin C 1.2 % | |
| Calcium 9.63 % | Iron 11.74 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Variation
I tried this recipe the other night with chicken cutlets and I added chopped parsley to the breadcrumbs. I pulled them out when they were done (about 25 minutes) and added some mozzarella on top and put it back in for a few minutes to melt it. Here is the picture:
These baked breaded chicken cutlets were delicious too!
Conclusion
Your whole family will love these oven-baked chicken tenders. Overall, baking panko chicken tenders is a convenient, healthier, and cleaner alternative to frying, with the added bonus of producing crispy and delicious chicken tenders. So, do you think you will this healthy baked chicken tenders recipe? They are a fun treat for kids and adults alike! What kind of sauce do you eat with your chicken fingers?
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