Introduction
Crispy Baked Chicken Tenders are a healthier, guilt-free alternative to their fried counterparts. Perfect for lunch, dinner, or as a snack, these tenders deliver the same satisfying crunch with less oil and fewer calories. Whether you’re cooking for kids, friends, or just craving a delicious and easy meal, this recipe is a must-try. With a golden, crispy exterior and juicy, tender meat inside, you won’t miss the deep fryer at all!
The History
Chicken tenders, also known as chicken fingers or strips, have been a staple in American cuisine since the mid-20th century. Originally popularized in restaurants and fast-food chains, they became a household favorite due to their simplicity and universal appeal. As health awareness grew, home cooks began experimenting with baking instead of frying, giving rise to the now-popular baked chicken tenders. This version keeps the crispy texture while reducing fat and calories, making it a modern classic.
Ingredients Breakdown
This recipe uses simple, wholesome ingredients to create a flavorful and crispy coating without frying:
- Chicken breast tenderloins – naturally tender and perfect for quick cooking.
- All-purpose flour – helps the coating adhere to the chicken.
- Eggs – act as a binding agent for the breadcrumb coating.
- Breadcrumbs – for that classic crispy texture (use panko for extra crunch).
- Paprika and garlic powder – add depth and a subtle smoky flavor.
- Salt and black pepper – enhance overall flavor.
- Non-stick cooking spray or olive oil – lightly coats the tenders for crispiness without excess fat.
Step-by-Step Recipe
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.
- Cut chicken breasts into strips, about 1 to 1.5 inches wide.
- In a shallow bowl, whisk together flour, paprika, garlic powder, salt, and pepper.
- In another bowl, beat the eggs until well combined.
- In a third bowl or plate, place the breadcrumbs.
- Dip each chicken strip into the flour mixture, shaking off any excess.
- Then dip it into the beaten eggs, allowing any excess to drip off.
- Finally, coat the chicken thoroughly in breadcrumbs, pressing gently to help them stick.
- Place the coated tenders on the prepared baking sheet, leaving space between each for even cooking.
- Spray lightly with cooking spray or brush with a small amount of olive oil.
- Bake for 15–20 minutes, flipping halfway through, until golden brown and cooked through.
Tips
- For extra crispiness, use panko breadcrumbs instead of regular ones.
- Don’t skip flipping the tenders halfway through baking—this ensures even browning and crunch.
- Use a meat thermometer to check doneness; chicken should reach an internal temperature of 165°F (74°C).
- If you want a spicier kick, add a pinch of cayenne pepper or chili powder to the breadcrumb mixture.
- To keep tenders warm and crispy after baking, place them on a wire rack in a 200°F (95°C) oven.
Variations and Customizations
- Gluten-free – Substitute all-purpose flour with gluten-free flour and use gluten-free breadcrumbs.
- Low-carb or keto – Use almond flour or coconut flour instead of all-purpose flour and keto-friendly breadcrumbs or crushed pork rinds.
- Dairy-free – Replace eggs with a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water per egg) or a commercial egg replacer.
- Cheesy twist – Mix grated Parmesan cheese into the breadcrumbs for a richer flavor.
- Spicy tenders – Add hot sauce to the egg wash or mix cayenne pepper into the flour or breadcrumbs.
Health Considerations and Nutritional Value
Baked chicken tenders are a healthier option compared to fried ones, offering:
- Lower fat and calorie content – Without frying, the tenders absorb far less oil.
- High-quality protein – Chicken is a lean source of protein that supports muscle growth and repair.
- Versatile for dietary needs – Easily modified for gluten-free, low-carb, or dairy-free diets.
- Rich in B vitamins – Chicken provides essential nutrients like B6 and B12, important for energy and brain function.
A typical serving (3–4 tenders) contains approximately 200–250 calories, 25–30g of protein, and 8–10g of carbohydrates, depending on the coating used.
Ingredients
- 1.5 lbs (about 680g) chicken breast tenderloins or boneless chicken breasts cut into strips
- 1/2 cup all-purpose flour (or gluten-free flour for GF option)
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 large egg, beaten
- 1 cup breadcrumbs (panko for extra crispiness)
- Non-stick cooking spray or 1–2 tablespoons olive oil
Directions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat.
- Cut chicken breasts into 1-inch strips.
- In a bowl, combine flour, paprika, garlic powder, salt, and pepper.
- In another bowl, beat the egg.
- In a third bowl or plate, place the breadcrumbs.
- Dip each chicken strip into the flour mixture, then egg, then breadcrumbs, pressing to coat well.
- Place tenders on the baking sheet and lightly spray or brush with oil.
- Bake for 15–20 minutes, flipping halfway through, until golden and cooked through.
FAQ
Can I use frozen chicken?
It’s best to use thawed chicken for even cooking. If using frozen, increase baking time and check for doneness.
How do I store leftovers?
Store cooled tenders in an airtight container in the fridge for up to 3 days. Reheat in the oven or toaster oven for best results.
Can I freeze unbaked tenders?
Yes! Place uncooked tenders on a baking sheet and freeze until firm, then transfer to a freezer-safe bag. Bake from frozen at 400°F (200°C) for 25–30 minutes.
What dipping sauces pair well?
Try honey mustard, BBQ sauce, ranch, garlic aioli, ketchup, or sweet chili sauce for a variety of flavors.
How can I make them extra crispy?
Use panko breadcrumbs, flip halfway through baking, and lightly spray with oil before baking.
Summary
Crispy Baked Chicken Tenders offer all the flavor and crunch of fried chicken strips without the excess oil. Healthy, easy to make, and customizable for any diet, they’re a family-friendly favorite that’s perfect any time of day.
