Few dishes strike the perfect balance between being family-friendly, delicious, and healthier than takeout quite like Crispy Oven-Baked Chicken Tenders. Golden on the outside, juicy on the inside, these tenders deliver all the crunch of fried chicken without the excess oil. Made with simple ingredients and baked to perfection, they’re ideal for weeknight dinners, school lunches, or even game-day platters.
What makes baked chicken tenders so special is their versatility. You can serve them with dipping sauces, layer them in sandwiches, or pair them with salads and roasted veggies. They’re quick to prepare, affordable, and guaranteed to please both kids and adults. By baking instead of frying, you not only reduce calories and fat but also simplify cleanup, making this dish both practical and satisfying.
These tenders also open the door for creative variations—you can season the breading with Italian herbs, smoky paprika, or even a spicy Cajun blend. Whether you like them plain, cheesy, or bold and zesty, this recipe adapts to your cravings. In the next sections, we’ll look at the general benefits of oven-baked chicken tenders, explore their nutritional highlights, and provide a detailed ingredients table to guide your cooking.
General Benefits of the Recipe
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Healthier Than Fried
Baking reduces oil content while still keeping the chicken crispy. -
Kid-Approved
Familiar and fun to eat, they’re perfect for picky eaters. -
Customizable Flavors
Add parmesan, spices, or herbs to tailor the breading to your taste. -
Budget-Friendly
Uses simple, inexpensive pantry staples like breadcrumbs and eggs. -
Meal Prep Friendly
Make a large batch, freeze extras, and reheat when needed. -
Quick to Cook
Ready in about 25–30 minutes, ideal for busy weeknights. -
Versatile Serving Options
Works with salads, pasta, sandwiches, wraps, or as finger food with dips. -
Balanced Comfort Food
Provides lean protein without sacrificing crunch and flavor.
Nutritional Benefits
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Chicken Breast: Lean protein source, low in fat, supports muscle health.
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Eggs: Add binding power and contribute protein and vitamins.
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Breadcrumbs or Panko: Deliver crunch; whole wheat versions increase fiber.
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Olive Oil Spray (optional): Provides healthy fats and helps crisp the coating.
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Seasonings (garlic, paprika, herbs): Add antioxidants and flavor without extra calories.
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Optional Parmesan: Boosts calcium, protein, and savory flavor.
Paired with vegetables or whole grains, baked chicken tenders can form part of a balanced, nutrient-rich meal.
Ingredients Table
| Ingredient | Quantity | Notes |
|---|---|---|
| Chicken breast tenders | 1 ½ lbs (680 g) | Cut into strips if not pre-cut |
| All-purpose flour | ½ cup | For first coating layer |
| Eggs | 2 large | Beaten, helps crumbs stick |
| Breadcrumbs (panko preferred) | 2 cups | Adds crunch |
| Parmesan cheese (optional) | ½ cup grated | Enhances flavor |
| Garlic powder | 1 tsp | Seasoning for coating |
| Paprika | 1 tsp | Adds smoky flavor |
| Salt & black pepper | To taste | For seasoning |
| Olive oil spray | As needed | Helps crisp the coating in oven |
Step-by-Step Preparation
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Preheat the Oven
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Set oven to 400°F (200°C).
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Line a baking sheet with parchment paper or lightly grease with oil spray.
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Prepare the Coating Stations
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Place flour in one shallow bowl.
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Beat eggs in a second bowl.
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Mix breadcrumbs, parmesan (optional), garlic powder, paprika, salt, and pepper in a third bowl.
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Coat the Chicken
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Dredge each tender in flour, shaking off excess.
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Dip into the beaten eggs.
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Roll in the breadcrumb mixture, pressing gently to coat evenly.
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Arrange on Baking Sheet
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Place coated tenders in a single layer.
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Spray lightly with olive oil to help crisping.
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Bake Until Golden
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Bake for 18–20 minutes, flipping halfway through.
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Cook until coating is golden and chicken reaches 165°F (74°C) internally.
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Serve Hot
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Remove from oven and let rest for 2–3 minutes before serving.
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Variations and Creative Twists
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Cheesy Tenders
Mix shredded mozzarella or cheddar into the breadcrumb coating. -
Spicy Kick
Add cayenne pepper, chili powder, or hot sauce to the egg wash. -
Herb-Infused
Use Italian seasoning, thyme, or rosemary in the breading for extra aroma. -
Gluten-Free
Substitute regular breadcrumbs with gluten-free panko. -
Parmesan Crust
Increase parmesan for a nutty, cheesy crust that crisps beautifully. -
Air Fryer Option
Cook at 375°F (190°C) for 10–12 minutes, flipping halfway, for a lighter version. -
Kid-Friendly Nuggets
Cut chicken into bite-sized pieces before coating to make homemade nuggets.
Serving Suggestions
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Serve with classic dips like honey mustard, ranch, or BBQ sauce.
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Pair with oven fries, sweet potato wedges, or veggie sticks for a balanced meal.
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Add to a wrap or sandwich with lettuce and tomato.
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Serve over a fresh salad for a lighter option.
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Offer as party finger food with a trio of dipping sauces.
Conclusion
Crispy Oven-Baked Chicken Tenders prove that you don’t need a deep fryer to enjoy crunchy, flavorful chicken. Golden on the outside and tender inside, they’re healthier than traditional fried tenders while still delivering all the satisfaction.
Their versatility makes them perfect for family dinners, school lunches, or entertaining friends. With endless variations—cheesy, spicy, herb-seasoned—you can easily adapt this recipe to your tastes. Once you try them, these baked chicken tenders are sure to become a staple in your kitchen.
