Crispy Homemade Baked Chicken Tenders – Healthier Family Favorite

Introduction

Crispy on the outside, juicy on the inside — these Homemade Baked Chicken Tenders are everything you love about classic chicken strips, minus the deep fryer. Perfectly seasoned and coated in a golden, crunchy crust, they make a wholesome dinner or snack for kids and adults alike.

Unlike store-bought or fried versions, these oven-baked tenders use simple pantry staples and a high-heat baking method to lock in flavor and texture. Serve them with your favorite dipping sauce or alongside roasted veggies for a balanced meal that never fails to please.

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Ingredients Overview

Chicken Tenders

• Use 1½ pounds of chicken tenders or boneless, skinless chicken breasts sliced into strips.
• Pat the chicken dry for better coating adhesion.

Breading Station

1. Flour Dredge

• ½ cup all-purpose flour
• Salt and pepper to season

2. Egg Wash

• 2 large eggs, beaten
• Optional: 1 tbsp milk for a smoother wash

3. Crispy Coating

• 1½ cups panko breadcrumbs for crunch
• ½ cup grated Parmesan cheese (adds flavor and helps browning)
• 1 tsp paprika
• ½ tsp garlic powder
• Salt and black pepper to taste

Cooking Spray or Olive Oil

• A light mist over the tenders helps them turn golden and crispy in the oven without deep frying.

Optional Additions

• Add crushed cornflakes or almond flour for a gluten-free or extra-crunchy version.
• Add cayenne or chili flakes for a spicy kick.

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Step-by-Step Instructions

1. Preheat the Oven

• Preheat oven to 425°F (220°C).
• Line a baking sheet with parchment paper or foil.
• Place a wire rack on top of the sheet pan for maximum crispiness (optional but recommended).

2. Set Up a Breading Station

• Bowl 1: Flour, salt, and pepper
• Bowl 2: Beaten eggs (with optional milk)
• Bowl 3: Panko, Parmesan, paprika, garlic powder, and seasoning

3. Bread the Chicken

• Dredge each chicken strip in flour, shaking off excess.
• Dip into the egg mixture.
• Coat evenly in the panko-Parmesan mixture, pressing to adhere.

Tip: Use one hand for dry ingredients and one for wet to avoid clumping.

4. Arrange on Baking Rack

• Place breaded tenders on the prepared wire rack.
• Spray lightly with cooking spray or drizzle with a little olive oil.

5. Bake

• Bake for 18–20 minutes, flipping halfway through.
• Internal temp should reach 165°F (74°C).
• Broil the last 1–2 minutes for extra crispiness, if desired.

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Tips, Variations & Substitutions

• Make it gluten-free: Use gluten-free breadcrumbs or crushed rice cereal.
• Air fryer option: Air fry at 400°F for 10–12 minutes, flipping halfway.
• Make-ahead: Bread the tenders and refrigerate uncooked up to 24 hours in advance.
• Freeze for later: Freeze breaded (uncooked) tenders in a single layer, then transfer to a bag. Bake straight from frozen, adding 5–7 extra minutes.

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Serving Ideas & Occasions

These baked tenders are perfect for:

• Family dinners
• Healthy school lunches
• Game day snacks
• Meal prep protein for salads or wraps

Pair with:

• Honey mustard, BBQ sauce, or ranch
• Sweet potato fries or roasted veggies
• Mashed cauliflower or simple green salad

They’re especially loved by picky eaters and are a healthier, homemade version of fast food favorites.

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Nutritional & Health Notes

These tenders are:

• Lower in fat than deep-fried versions
• High in lean protein
• Made with real ingredients and no preservatives

Per serving (3–4 tenders):

• Calories: ~280–320
• Protein: ~28g
• Carbs: ~14g
• Fat: ~14g

To lighten further:

• Skip the cheese
• Use egg whites only
• Serve with veggie sides instead of starches

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FAQs

Q1: Can I use chicken thighs instead?
A1: Yes — boneless, skinless chicken thighs work well. Slice into strips and follow the same instructions.

Q2: How do I keep them crispy?
A2: Bake on a wire rack and don’t overcrowd the pan. Flip halfway and use a high oven temp.

Q3: Can I make them in the air fryer?
A3: Definitely! Cook at 400°F for 10–12 minutes, flipping once. Spray with oil for extra crisp.

Q4: Can I freeze them after baking?
A4: Yes. Cool completely, then freeze. Reheat in a 375°F oven or air fryer until warmed through.

Q5: What dipping sauces go well with these?
A5: Honey mustard, buffalo ranch, garlic aioli, BBQ sauce, or spicy ketchup all pair wonderfully.

Q6: Can I skip the cheese?
A6: Yes — just replace with more breadcrumbs or use a dairy-free substitute.

Q7: Can kids help make these?
A7: Absolutely! Kids love the breading step — just keep a damp towel nearby for messy hands.

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