Crispy Homemade Baked Chicken Tenders – Easy Healthy Dinner

These Crispy Homemade Baked Chicken Tenders are golden, crunchy, and bursting with flavor—without the mess or oil of frying. Coated in seasoned panko breadcrumbs and oven-baked to perfection, they’re a healthier twist on classic chicken strips that even picky eaters will devour.

Perfect for weeknight dinners, kid-friendly lunches, or game-day snacks, these baked tenders come together in just 30 minutes. Serve them with your favorite dipping sauces and watch them disappear fast!

Why You’ll Love These Chicken Tenders

Crispy outside, juicy inside – thanks to high-heat baking and panko

Healthier than fried – no deep frying, less oil

Quick & easy – 30-minute recipe

Family- and freezer-friendly

Perfect for dipping – serve with honey mustard, ranch, or BBQ

Once you try this homemade version, you’ll never go back to frozen tenders again.

Ingredients Overview
Chicken Tenders or Chicken Breast Strips

Use pre-cut chicken tenders or slice boneless, skinless chicken breasts into even-sized strips for quick, even baking.

Flour

A light coating of flour helps the egg mixture stick to the chicken and adds an extra layer of crunch.

Eggs

Act as the binding agent between the flour and breadcrumbs.

Panko Breadcrumbs

Panko gives the tenders their signature crispy texture. It’s light, flaky, and browns beautifully in the oven.

Parmesan Cheese (Optional)

Adds savory, salty depth to the breadcrumb coating.

Seasonings

Mix into the flour or panko for flavor that goes beyond basic:

Garlic powder

Onion powder

Smoked paprika

Salt and pepper

Optional: Italian seasoning or cayenne for a kick

Cooking Spray or Olive Oil Drizzle

Helps the breading turn golden and crisp in the oven.

Step-by-Step Instructions
1. Preheat the Oven

Preheat to 425°F (220°C).

Line a baking sheet with parchment paper or a wire rack. Lightly grease or spray with cooking spray.

2. Prepare the Breading Stations

Set up 3 shallow bowls:

Flour Station: ½ cup all-purpose flour + pinch of salt & pepper

Egg Wash: 2 beaten eggs

Breadcrumb Mixture:

1½ cups panko breadcrumbs

¼ cup grated Parmesan (optional)

1 tsp garlic powder

1 tsp onion powder

1 tsp smoked paprika

Salt and pepper to taste

3. Bread the Chicken

Pat chicken tenders dry with paper towels.

Dredge each piece in flour, then dip into egg wash, then press into panko mixture, coating thoroughly.

4. Arrange on Baking Sheet

Lay tenders in a single layer on the prepared baking sheet or wire rack.

Lightly spray tops with cooking spray or drizzle with a bit of olive oil for extra crispiness.

5. Bake Until Crispy

Bake for 18–20 minutes, flipping halfway, until golden brown and internal temp reaches 165°F (75°C).

6. Serve Hot

Let rest 2 minutes, then serve with dipping sauces like:

Ranch

Honey mustard

Buffalo

Ketchup

Sriracha mayo

Tips, Variations & Substitutions
Pro Tips

Use a wire rack on your baking sheet to allow air to circulate and keep the underside crispy.

Don’t overcrowd the pan—give the tenders space to crisp.

Use one hand for wet, one for dry during breading to avoid clumps.

Variations

Spicy Tenders: Add cayenne or chili powder to the panko mix.

Cheesy Crust: Double the Parmesan for extra richness.

Buttermilk Soak: Marinate chicken in buttermilk for 30 mins for tender, juicy results.

Low-Carb: Use almond flour and crushed pork rinds instead of flour and breadcrumbs.

Substitutions

No panko? Use crushed cornflakes or regular breadcrumbs (less crispy).

No eggs? Use mayo, Greek yogurt, or Dijon mustard as a binder.

Serving Ideas & Occasions
Weeknight Dinner

Serve with baked sweet potato fries, salad, or roasted vegetables.

Lunchbox Favorite

Pack with a small container of dipping sauce and fruit or veggie sticks.

Game Day Snack

Serve on a platter with a trio of sauces and toothpicks for easy sharing.

Meal Prep

Refrigerate leftovers and reheat in the oven or air fryer for a crispy next-day lunch.

Nutrition & Health Benefits

These baked tenders are:

Lower in fat and calories than traditional fried versions

High in protein to keep you full

Easy to make gluten-free with GF breadcrumbs

Kid-friendly and freezer-safe

Estimated Per 2–3 Tenders:

Calories: 220–250

Protein: 25–30g

Carbs: 12–15g

Fat: 8–10g

Fiber: 1–2g

FAQ: Crispy Baked Chicken Tenders
1. How do I keep baked tenders crispy?

Use a wire rack and preheated oven at 425°F. Don’t stack or crowd them, and flip halfway through baking.

2. Can I make these in the air fryer?

Yes! Air fry at 400°F for 12–14 minutes, flipping halfway. Spray lightly with oil for a crispy crust.

3. Can I freeze these?

Absolutely. Bread them and freeze raw on a baking sheet. Once solid, transfer to a bag and freeze up to 2 months. Bake from frozen for 25–30 minutes.

4. What dipping sauces go best?

Try honey mustard, ranch, BBQ, sriracha mayo, or even tzatziki for a fresh twist.

5. Can I use chicken thighs?

Yes, boneless skinless chicken thighs work—just slice into strips and adjust cook time as needed.

6. Are these healthier than fried tenders?

Definitely. Baking uses far less oil and keeps the fat and calories in check while still delivering crunch.

7. Can I make them gluten-free?

Yes. Use gluten-free flour and gluten-free panko or crushed rice crackers for the coating.

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