Crispy Oven-Baked Chicken Tenders
Introduction
Chicken tenders are a beloved comfort food around the world. Traditionally fried, they are often associated with fast food chains and childhood favorites. This version, however, gives them a healthier twist by baking them in the oven until they’re golden brown and irresistibly crispy. They’re tender on the inside, crunchy on the outside, and make a perfect family dinner, party snack, or even a meal-prep option.
Ingredients
- 1 ½ pounds (about 700 g) chicken tenders or boneless, skinless chicken breasts cut into strips
- 1 cup all-purpose flour
- 2 large eggs, beaten
- 2 tablespoons milk
- 1 ½ cups panko breadcrumbs (or regular breadcrumbs, but panko makes them crispier)
- ½ cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika (smoked paprika if preferred)
- ½ teaspoon onion powder
- ½ teaspoon black pepper
- 1 teaspoon salt
- 3 tablespoons olive oil (or melted butter for extra flavor)
- Optional garnish: chopped parsley, lemon wedges
Instructions / Method
- Preheat Oven – Set oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it.
- Prepare Coating Stations – Set up three bowls:
- Bowl 1: flour mixed with a pinch of salt and pepper.
- Bowl 2: beaten eggs and milk.
- Bowl 3: panko breadcrumbs, Parmesan, garlic powder, paprika, onion powder, salt, and black pepper. Mix well.
- Coat the Chicken – Dredge each chicken strip first in flour (shake off excess), then dip into egg mixture, and finally press into breadcrumb mixture until fully coated.
- Arrange on Baking Sheet – Place coated chicken tenders on the prepared sheet. Drizzle or spray lightly with olive oil for a golden crisp finish.
- Bake – Cook in preheated oven for 18–22 minutes, flipping once halfway through, until golden brown and cooked through (internal temperature should reach 165°F / 74°C).
- Serve – Garnish with fresh parsley or a squeeze of lemon. Pair with honey mustard, barbecue sauce, ranch, or spicy mayo.
History
Chicken tenders gained popularity in the 1980s in the United States, especially with the rise of fast-food culture. Unlike fried chicken pieces, tenders were boneless, easier to eat, and especially marketed towards kids. Over time, healthier versions emerged as people looked for alternatives to deep frying, leading to the now-popular oven-baked chicken tender recipes.
Benefits
- Healthier Choice – Oven-baked means less oil, fewer calories, and less fat than deep-fried versions.
- Protein Rich – Chicken provides high-quality lean protein for muscle growth and energy.
- Versatile – Works well with different coatings like cornflakes, crushed pretzels, or almond flour for gluten-free versions.
- Family-Friendly – Loved by kids and adults alike, making it a universal dish for gatherings.
- Customizable – Can be spiced up with cayenne, hot sauce, or flavored dips for more adventurous eaters.
Formation of the Dish
The magic of crispy oven-baked chicken tenders lies in three layers of coating:
- Flour helps the egg wash stick.
- Egg wash ensures breadcrumbs cling firmly.
- Panko + Parmesan mixture creates the signature crunchy crust.
Baking at a high temperature ensures they become golden without drying out.
Conclusion
Crispy Oven-Baked Chicken Tenders prove that you don’t need a deep fryer to enjoy the satisfying crunch of this classic comfort food. With just a few pantry ingredients and a simple method, you can create a healthier, flavorful version at home that everyone will love.
For the Lovers of This Dish
This recipe is for the busy parent looking for a quick dinner, the health-conscious foodie seeking guilt-free indulgence, and the nostalgic soul who craves the comfort of childhood meals. Whether dipped in ketchup, ranch, or spicy sriracha mayo, these oven-baked tenders bring people together at the table—crispy, warm, and full of love.