Oven Baked Chicken Tenders
These oven baked chicken tenders are perfectly crispy on the outside and juicy on the inside, made with simple ingredients and minimal oil for a healthier twist on a classic favorite. They’re easy to prepare, family-friendly, and ideal for weeknight dinners, meal prep, or dipping into your favorite sauces.
Ingredients
Chicken
- 1 ½ lbs chicken tenderloins or chicken breasts cut into strips
- ½ cup all-purpose flour
- 2 large eggs
- 1 tbsp milk optional
- 1 ½ cups panko breadcrumbs
- 2 tbsp olive oil or cooking spray
Seasonings
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- ½ tsp Italian seasoning optional
Optional
- ¼ cup grated Parmesan cheese
- fresh parsley, chopped for garnish
Instructions
Preheat Oven
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or place a wire rack on top.
Prepare Chicken
- Pat the chicken tenderloins dry with paper towels.
Set Up Breading Stations
- Bowl 1: Flour mixed with half of the seasoning
- Bowl 2: Eggs whisked with milk
- Bowl 3: Panko breadcrumbs mixed with remaining seasoning (and Parmesan if using)
Bread the Chicken
- Coat each chicken strip in flour, dip into egg mixture, then press into breadcrumbs until fully coated.
Arrange on Baking Sheet
- Place breaded chicken on the prepared baking sheet. Lightly spray or drizzle with olive oil.
Bake
- Bake for 15–18 minutes, flipping halfway through, until golden brown and internal temperature reaches 165°F (74°C).
Rest & Serve
- Let rest for 3 minutes before serving. Garnish with parsley if desired.
Notes
- Use panko breadcrumbs for extra crispiness.
- A wire rack helps airflow and prevents soggy bottoms.
- For extra flavor, add Parmesan to the breadcrumb mixture.
Nutrition
Calories: 320kcalCarbohydrates: 22gProtein: 32gFat: 12gSaturated Fat: 2.5gCholesterol: 145mgSodium: 520mgFiber: 1gSugar: 1g
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