Healthy Oven-Baked Chicken Tenders
These chicken tenders are coated in a light, crispy breadcrumb-parmesan crust and baked instead of fried. They’re family-friendly, kid-approved, and pair beautifully with honey mustard, tzatziki, or a light yogurt dipping sauce.
⏱ Time
Prep Time: 15 minutes
Cook Time: 18–20 minutes
Total Time: 35 minutes
Ingredients
Chicken
500g (1 lb) chicken tenders (or chicken breasts cut into strips)
½ cup flour (whole wheat or all-purpose)
2 large eggs, beaten
1 cup breadcrumbs (panko for extra crisp)
¼ cup grated Parmesan cheese
1 tsp garlic powder
1 tsp paprika (optional, mild)
½ tsp dried oregano
Salt & pepper, to taste
Olive oil spray (or drizzle)
Optional Dipping Sauce (Greek Yogurt Herb Dip)
½ cup Greek yogurt
1 tbsp lemon juice
1 tbsp olive oil
1 garlic clove, minced
1 tbsp fresh dill or parsley, chopped
Salt & pepper, to taste
Instructions
1. Prep the Oven
Preheat oven to 220°C (425°F). Line a baking sheet with parchment paper and lightly spray with olive oil.
2. Season & Coat
1. Set up a 3-step dredging station:
Bowl 1: Flour with a little salt & pepper.
Bowl 2: Beaten eggs.
Bowl 3: Breadcrumbs mixed with Parmesan, garlic powder, paprika, oregano, salt, and pepper.
2. Dip chicken strips into flour, then egg, then breadcrumbs — pressing gently to coat.
3. Bake
Arrange chicken tenders on the prepared sheet.
Lightly spray or drizzle with olive oil.
Bake 18–20 minutes, flipping halfway, until golden brown and cooked through (internal temp 74°C / 165°F).
4. Serve
Serve hot with dipping sauce of choice (yogurt dip, honey mustard, or tzatziki).
Notes and tips
Extra Crispy: Place tenders on a wire rack over the baking sheet so hot air circulates.
Gluten-Free: Use almond flour and gluten-free breadcrumbs.
Make Ahead: Bread chicken, then freeze raw tenders on a tray. Bake directly from frozen, adding 5 minutes to cook time.
Healthier Swap: Skip Parmesan and use only whole wheat panko for lighter coating.
❓ frequently asked questions FAQ
Q: Can I air-fry these instead of baking?
A: Yes! Air-fry at 200°C (400°F) for 10–12 minutes, flipping halfway.
Q: Can I make them without breadcrumbs?
A: Yes — use crushed cornflakes, oats, or almond meal for a crisp coating.
Q: How do I keep them juicy?
A: Don’t overbake — remove as soon as they reach 74°C (165°F) inside.
Nutritional Information
Calories: 280
Protein: 28g
Carbs: 18g
Fat: 11g
Fiber: 2g
Sodium:420mg