These chicken tenders are proof that comfort food can be healthy and delicious. They’re baked instead of fried, use simple pantry ingredients, and can be paired with your favorite dipping sauces. Kids love them, adults crave them, and they’re versatile enough to serve in wraps, salads, or on their own. Plus, they’re quick to make and freezer-friendly.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Chicken tenders or boneless, skinless chicken breasts cut into strips
Whole wheat breadcrumbs or panko breadcrumbs
Grated Parmesan cheese (optional for extra flavor)
Paprika
Garlic powder
Onion powder
Salt and black pepper
Eggs
Olive oil spray or cooking spray
Directions
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow bowl, whisk eggs. In another bowl, mix breadcrumbs, Parmesan, paprika, garlic powder, onion powder, salt, and pepper.
Dip each chicken strip into the egg mixture, then coat in the breadcrumb mixture.
Place coated chicken strips on the baking sheet and lightly spray the tops with olive oil spray.
Bake for 18–20 minutes, flipping halfway through, until golden brown and cooked through (internal temperature should reach 165°F/74°C).
Serve hot with your favorite dipping sauces.
Servings and timing
This recipe serves 4 people. Prep time is about 15 minutes, and baking takes 20 minutes, making the total time around 35 minutes.
Variations
Use almond flour or crushed cornflakes for a gluten-free coating.
Add cayenne pepper or chili powder to the breadcrumbs for a spicy kick.
Swap breadcrumbs with crushed pretzels for extra crunch.
Skip the Parmesan to keep it dairy-free.
Marinate chicken strips in buttermilk or Greek yogurt for extra tenderness.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, bake at 375°F (190°C) for 8–10 minutes or use an air fryer for best crispiness. You can also freeze breaded, uncooked tenders for up to 2 months; bake directly from frozen, adding a few extra minutes to cooking time.
FAQs
Can I use chicken breasts instead of chicken tenders?
Yes, just slice chicken breasts into strips before breading.
Can I make these in the air fryer?
Yes, cook at 400°F (200°C) for about 12–15 minutes, flipping halfway through.
Can I make them gluten-free?
Yes, use gluten-free breadcrumbs or almond flour.
How do I keep the breading from falling off?
Press the coating firmly onto the chicken and avoid moving them too much while baking.
Do I need to flip them while baking?
Yes, flipping ensures even browning and crispiness.
What dipping sauces go best with these?
Honey mustard, ranch, BBQ sauce, or spicy sriracha mayo pair perfectly.
Can I prep them ahead of time?
Yes, bread the chicken strips and refrigerate for up to 8 hours before baking.
How do I know when the chicken is fully cooked?
Use a meat thermometer; the internal temperature should reach 165°F (74°C).
Can I use frozen chicken tenders?
Thaw them first for even cooking, then proceed with the recipe.
Can I skip the oil spray?
You can, but a light spray helps achieve a golden, crispy crust.
Conclusion
Healthy baked chicken tenders are a nutritious and delicious alternative to fried chicken. Crispy on the outside and juicy on the inside, they’re perfect for family meals, quick lunches, or entertaining. With simple ingredients and endless dipping options, this recipe is one you’ll make again and again.
Healthy Baked Chicken Tenders are a lighter take on a family favorite, featuring juicy chicken coated in a crispy, seasoned breadcrumb crust and baked to golden perfection. Perfect for weeknight dinners, meal prep, or healthy snacking.
Author:Catherine
Prep Time:15 minutes
Cook Time:20 minutes
Total Time:35 minutes
Yield:4 servings
Category:Main Course
Method:Baking
Cuisine:American
Diet:Low Fat
Ingredients
1.5 lbs chicken tenders or boneless, skinless chicken breasts cut into strips
2 eggs, beaten
1 cup whole wheat breadcrumbs or panko breadcrumbs
1/4 cup grated Parmesan cheese (optional)
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon black pepper
Olive oil spray or cooking spray
Instructions
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow bowl, whisk the eggs. In another bowl, combine breadcrumbs, Parmesan (if using), paprika, garlic powder, onion powder, salt, and pepper.
Dip each chicken strip into the egg mixture, then coat in the breadcrumb mixture, pressing lightly to adhere.
Place the breaded chicken strips on the prepared baking sheet and lightly spray the tops with olive oil spray.
Bake for 18–20 minutes, flipping halfway through, until golden brown and cooked through (internal temperature should reach 165°F/74°C).
Serve hot with your favorite dipping sauces.
Notes
Use almond flour or gluten-free breadcrumbs for a gluten-free version.Add cayenne pepper for extra heat.Crushed pretzels make a great crunchy coating alternative.Marinate chicken in buttermilk or Greek yogurt for extra tenderness.These freeze well either before or after baking.
