Healthy Baked Chicken Tenders

These healthy baked chicken tenders become incredibly crunchy without frying in oil. They are made with simple ingredients and are not deep-fried. This is a great recipe for crispy chicken tenderloins that will save you a significant number of calories. It's a quick and easy recipe that can be ready in less than 30 minutes.

In this post, I will guide you through the process of making healthy baked chicken tenders in the oven. I'll provide a list of all the ingredients you need, along with a step-by-step cooking process to create the crispiest guilt-free chicken fingers.

Jump to:

• Healthy Baked Chicken Tenders - Crispy but Not Greasy!
• Ingredients
• How to Cut Chicken Breast into Chicken Strips
• How to Make Healthy Baked Chicken Tenders in the Oven
• How to Reheat Chicken Tenders so They Stay Crispy
• 📖 Recipe
• 💬 Comments

Healthy Baked Chicken Tenders - Crispy but Not Greasy!

These breaded chicken strips serve as excellent alternatives to store-bought or restaurant chicken tenders. They are so tasty that you'll be pleasantly surprised at how uncomplicated the process is.

These chicken tenders are breaded in the traditional way. This classic three-step system involves egg, flour, and breadcrumbs to ensure you have the crispiest and crunchiest chicken fingers. Don't forget to serve these chicken tenders with this homemade honey mustard dipping sauce.

Now, let's delve into the ingredients and cooking process!

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Ingredients

Below, you'll find a list of ingredients for creating oven-baked crispy chicken tenders. These components collaborate to form a flavorful and crunchy coating around the chicken tenders, resulting in a delightful and satisfying eating experience.

1. Chicken Tenderloins: The main protein source for the dish, providing the base for the chicken tenders. Chicken tenderloin, a type of white meat, is situated on both sides of the breastbone beneath the breast meat. I strongly recommend opting for pre-cut chicken tenders for this recipe, as it significantly simplifies and speeds up the cooking preparation. Nevertheless, if chicken breast is your only available option, feel free to use it.
2. Grated Parmesan Cheese: Adds a savory and salty flavor to the breading, and helps create a crispy texture when baked or fried.
3. Panko Breadcrumbs: These Japanese-style breadcrumbs are larger and crispier than regular breadcrumbs, giving the chicken tenders a crunchy coating. I purchased the Panko breadcrumbs at my local Trader's Joe for under $2 per 7oz bag. Please keep in mind that Panko is definitely not gluten-free.
4. Egg: Serves as a binder for the breadcrumbs, helping them adhere to the chicken and creating a crispy outer layer during cooking.
5. All-Purpose Flour: Used as a coating for the chicken before dipping in the egg, providing an additional layer to help the breadcrumbs adhere and contribute to the overall crispiness.
6. Oil: Used for baking to enhance the tenders' crispiness and prevent them from drying out. It also adds flavor to the dish.
7. Paprika: Adds a subtle, smoky flavor and contributes to the overall seasoning of the chicken tenders.
8. Pinch of Salt: Enhances the overall flavor of the dish by balancing the other flavors and bringing out the natural taste of the chicken.

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How to Cut Chicken Breast into Chicken Strips

These steps are only necessary if you don’t have pre-cut chicken tenders and are using whole chicken breasts instead.

• Start with a boneless chicken breast.
• Lay the chicken breast flat on a cutting board.
• Use a sharp knife to cut the chicken breast into long strips.
• Aim for uniformity in size, making each strip about ½ inch wide.
• Ensuring consistent size helps the strips cook evenly at the same time.
• These uniform strips will form delicious and evenly cooked chicken tenders.

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How to Make Healthy Baked Chicken Tenders in the Oven

To achieve perfectly crispy chicken strips with breading that adheres well, follow these straightforward steps:

1. Pat the Chicken Dry:
   • Begin by patting the chicken dry with paper towels to remove excess moisture.
2. Dredge in Flour:
   • Dredge the chicken in flour until it is thoroughly coated on all sides. Remember to shake off any excess flour.
3. Dip in Egg-Paprika Mixture:
   • Dip the chicken tenders into a mixture of egg and paprika, ensuring each piece is well-coated.
4. Coat with Panko Breadcrumbs, Parmesan, and Oil:
   • Coat the chicken tenders with a mixture of panko breadcrumbs, parmesan, and oil. Make sure each piece is evenly covered.
5. Bake:
   • Bake the coated chicken tenders in a preheated oven at 425°F for approximately 8 minutes. After this time, flip the chicken and continue baking for another 8 minutes or until the internal temperature reaches 165°F (75°C). 

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How to Reheat Chicken Tenders so They Stay Crispy

To reheat chicken tenders and restore their crispiness, follow these steps:

1. Preheat the oven to 400°F.
2. Place the chicken tenders on a wire rack on a baking sheet to allow air circulation.
3. Reheat in the oven for 10 minutes or until the internal temperature reaches 165°F.

If the chicken tenders are frozen, you can adjust the temperature:

1. Preheat the oven to 425°F.
2. Place the frozen chicken tenders on a wire rack on a baking sheet.
3. Reheat in the oven until hot.

Alternatively, you can use an air fryer for a quicker result:

1. Preheat the air fryer to 350°F.
2. Place the chicken tenders in the air fryer basket.
3. Reheat for about 5-7 minutes or until heated through.

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Check Out More Chicken Recipes:

1. Tarragon chicken
2. Oven-Baked Chicken Breast
3. Crispy Grilled Chicken Wings
4. Creamy Chicken Marsala
5. Breaded Chicken Cutlets

I hope you'll enjoy this recipe and share it with friends! If you try it and don’t mind, please leave me a comment and/or give this recipe a rating. Be sure to subscribe to receive weekly recipes and follow me on Pinterest.

📖 Recipe