Healthy Oven-Baked Chicken Tenders
October 22, 2013
104 Comments
Delicious, crunchy, juicy, little healthy oven-baked chicken tenders! These little guys are full of flavor, but only contain a fraction of the fat. They really aren’t fried, pinky swear. You won’t believe it either 🙂 If you’re looking for tenders with a bit more kick, check out my Healthy Crispy Oven-Baked Buffalo Chicken Tenders too!
I can’t believe these aren’t fried. Actually, why isn’t that a brand? I can’t believe it’s not fried! Note to self – start a line of food that tastes fried, but isn’t! Live the dream. Eat light, feel full.
*Sigh*
Did I mention these chicken tenders are amazing?!
Photographing them was super challenging. Chris and I (mostly Chris I swear) kept eating them between shots. He kept finding reasons to “rearrange” the tenders. More like excuses to sneak more tenders. But he’s not as sneaky as he thinks. I saw every time he ate one. But I can’t really blame him – I’m just happy I made extra!
Two things. Panko breadcrumbs are amazing, and these little chicken tenders go with everything. Eat them straight up. Dunk them in your favorite sauce (I love Buffalo sauce!). Put them on pizza. Make them into a sandwich. Use them to top a salad. Go crazy! We did 🙂
Delicious, crunchy, juicy, little chicken tenders! These little guys are full of flavor, but only contain a fraction of the fat.
They really aren’t fried, pinky swear. You won’t believe it either 🙂
Healthy Oven-Baked Chicken Tenders
Ingredients
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1 pound boneless skinless chicken breasts
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3 tablespoons butter
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2 cups panko breadcrumbs
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3/4 cup flour
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1 egg beaten
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splash of milk
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dash of salt and pepper
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optional: your favorite dipping sauce!
Instructions
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Preheat oven to 425 degrees. Place a wire rack inside a baking sheet. Spray rack with cooking spray.
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Melt butter in a skillet over low heat. Add breadcrumbs and slowly stir until golden brown, about 5 minutes.
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Set up breading station by putting three shallow bowls on counter. Fill first bowl with egg and milk, second bowl with flour, and third bowl with breadcrumbs, salt and pepper.
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Cut chicken in to bite-sized pieces. Dunk chicken in egg mixture bowl, then flour bowl, then shake off excess. Place chicken back into egg mixture bowl, then roll in breadcrumb bowl, coating thoroughly. Press breadcrumbs into chicken and place on a wire wrack.
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Once all chicken pieces are breaded, spray chicken with cooking spray. Bake for 10 minutes, until chicken is fully cooked (internal temperature of 165 degrees). Let rest for 5 minutes.
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Serve straight up or with your favorite dipping sauce!
Feeling saucy? Checkout these buffalo chicken tenders!
Diane
Excellent recipe, my new favourite!! Used 2 eggs
Karen
Thanks Diane – I’m glad you enjoyed the recipe! 🙂
Kathleen
Hi. I make these all the time, love them and everyone who has been do as well. I have company coming and want to have snacks ready for when we get back from the airport. Has anyone made them up and stuck in the frig to cook later – like 4 hours? Thanks!
Karen
Hi Kathleen, I’m delighted you’ve enjoyed the recipe. I make these ahead all of the time. They cook up well after being refrigerated. Just make sure they are fully cooked before serving. The refrigerator can cool them off a bit and make them take a little longer in the oven. Enjoy! 🙂
Kathy
I always use buttermilk or just milk and eggs it makes them so juicy. I only use all-purpose flour and then i add all my spices my son thinks they are better then Lee’s famouse recipe.
Karen
Hi Kathy, I’m glad you and your son love these tenders. Buttermilk is such a great idea for making them even juicier – thanks for sharing! 🙂
Danie
Loved it! Added some paprika and hot sauce to make them a bit spicy.
Karen
Hi Danie! I’m happy to hear you enjoyed the recipe. I love to experiment with different spices to give these tenders a bit of a kick too. I even have a buffalo chicken version you may be interested in checking out 🙂
Clarke Wainikka
These were so delicious! I used whole wheat flour because it was all we had but it still turned out great. I recommend adding more spice to the breadcrumbs and the flour as they do taste a little under seasoned. I added paprika and kosher salt and it made a big difference.
Karen
Hi Clarke! I’m delighted you enjoyed the chicken tenders. I love to spice this recipe up by adding different seasoning to the breadcrumbs too 🙂
Nikki
I stumbled upon this recipe while trying to find a healthier version of chicken tenders for my two sons. Not only do they love these, but so do my husband and I! They have been on our weekly menu for months now! We’ve used them to top salads, in wraps, on pizzas, on sandwiches, or just as is. They are delicious! Thank you for such a great recipe that is easy to make, versatile, and that the whole family enjoys!
Karen
Hi Nikki! I’m so glad you and your family love the chicken tenders. Sounds like you found some delicious ways to eat them – Thanks for sharing 🙂
Vicki Fontaine
Best oven-fried tender recipe I have tried yet!!
Karen
Thanks Vicki! I’m glad you enjoyed the tenders 🙂
Debbie
Just made them. Yummy and easy !! My daughter loved them .. my picky son didn’t – lol no surprise .. ❤️
Karen
Thanks Debbie! I’m delighted you liked the recipe 🙂
Azzy
This was very delicious!!! Loved it!!!
Karen
Thanks Azzy! I’m delighted you enjoyed the tenders 🙂
Subha
Amazing. One of the most juiciest chicken tenders recipe. Kids loved them. Thank you.
Karen
Thanks Subha! I’m delighted you and your kids enjoyed the recipe! 🙂
Calandra
These are great! Can these made then frozen?
Karen
Hi Calandra! I’m happy you enjoyed the chicken tenders. I haven’t tried freezing these, but I would think that you could freeze them after they are fully cooked and reheat them like you would any frozen chicken tenders. Let me know how it turns out. Enjoy 🙂
Nadia
Amazing! Really delicious.
Karen
Hi Nadia! I’m delighted you enjoyed the recipe 🙂
Jerry
We made these yesterday for a Super Bowl party, and they were great! This will definitely become one of our go-to recipes!
Karen
Hi Jerry! I’m delighted you enjoyed the recipe 🙂
Kim
Can u use a glass dish instead
Karen
Hi Kim! I think the chicken tenders will be less crispy if you bake them in a glass dish. Enjoy!
Chef EasyE
Loved the crispiness and the fact that it was baked, but it was way underseasoned. Also needed a second egg for the second dipping, however…
Next tine I plan to use ranch dressing for the first dipping (and the 1 egg/milk mixture for the second dipping) and up the salt from a dash to 1/2 tsp.
I served it with a homemade cream of mushroom soup and they paired very well together. My 9-year old was a big fan.
Karen
Hi Chef EasyE! I’m delighted you enjoyed the recipe! I love to add different combinations of spices to this recipe, and I bet a ranch dressing seasoning packet will add a wonderful flavor. Enjoy 🙂
plasterers bristol
These sound great. I love chicken recipes. Thanks for sharing this. Simon
Amy Banes
Most delicious tenders ever! I made this with chicken tenders and served them to my family over waffles. Everyone loved them! Only addition was to add a bit of garlic when I browned the panko. Tripled the recipe for my family and will definitely make again. Thanks for an easy weeknight meal.
Karen
Thanks Amy! Your meal sounds wonderful! I’ve recently discovered the wonders of chicken and waffles and will have to give this a try – thanks for sharing 🙂
Sissy T
Planning a “Chicken and Waffles” brunch for 10 next month and needed a recipe for chicken tenders I could fix in the oven. Did some reading and searching and found your recipe. Read the comments and decided this would be the first recipe I would try. Just made them. Don’t need to try any more recipes. Great with syrup and wonderful with honey. Easy recipe that allows for lots of variations when I need tenders for other menus. Thanks
Karen
Hi Sissy! I’m delighted to hear you enjoyed this recipe. A Chicken and Waffles brunch sounds like a delicious event — enjoy! 🙂
Madeline
I made these tonight using Italian style Panko bread crumbs. While I loved the crunch and the tenderness of the chicken, I wasn’t too fond of the garlic after taste. Should I be using plain panko/Japanese?
Karen
Hi Madeline! If you use flavored breadcrumbs the chicken tenders will definitely taste like that flavor. I usually use plain breadcrumbs and add spices separately if I feel like mixing the recipe up a bit.
Taylor
Hi! My mom cannot eat fried foods anymore & her stomach gets upset easily…but loves chicken tenders. So I want to try and make these for her, only she doesn’t like eggs, lol. She’s a picky eater. Do you have some other things to recommend to use in place of the eggs? I just wanted to hear a few options to chose from. Thank you!
Karen
Hi Taylor! Thanks for reaching out with your questions. Other readers have used a mixture of unsweetened yogurt and milk (just enough milk to thin the yogurt out a little). You could also probably just use milk, but it might be a little tricky to get as much breading to stick to the chicken. Good luck – I hope your mom enjoys them!
Sherry G
I made these for supper tonight. Great recipe!! Nice and crispy, just the way I like them. Thanks!
Karen
Hi Sherry! I’m glad to hear you enjoyed the recipe! 🙂
John
My picky kids LOVE this recipe!! thank you for sharing.
Karen
Hi John! I’m delighted to hear the chicken tenders were a hit! 🙂
Holly
Have you ever tried it with whole wheat panko crumbs and whole wheat flour? Trying to eat less white flour products so that is all I keep in the house!
Karen
Hi Holly! I haven’t tried the recipe with whole wheat panko crumbs and whole wheat flour, but I think it sounds like a delicious idea! I’d love to hear how your tenders turn out if you get a chance to make them 🙂
cathy
Would you happen to have the nutritional facts on this recipe?
Karen
Hi Cathy, Thank you for reaching out with your question. I’m happy to hear you’re interested in making the chicken tenders. Unfortunately I don’t calculate the nutritional facts for the recipes on the site at this time. These definitely have less calories than typical fried chicken tenders, but I don’t know any specific values right now.
May
Absolutely delicious recipe! I made this for my husband tonight and he absolutely loved them!!
Karen
Hi May! I’m delighted to hear you and your husband enjoyed the chicken tenders! 🙂
Emily
Made these chicken tenders tonight and I have to say they were the crunchiest bake tenders I have ever eaten, any ideas on adding a lil more flavor? I added the salt and pepper and we needed the dipping sauce for flavor. But they were amazing and a do over
Karen
Hi Emily! I’m happy to hear you enjoyed the chicken tenders! Thanks for reaching out with your question. I’ve spiced this recipe up by adding herbs, spices, and other flavors to the breadcrumbs right after I toast them. Two combinations I’ve tried are lemon zest with dried thyme and grated parmesan cheese with basil and oregano — try your favorite spice combinations and let your tastebuds guide you 🙂
Readers have also suggested adding buffalo sauce to the egg mixture or substituting crushed garlic croutons for the breadcrumbs. I haven’t tried either of these yet, but they sound like delicious ideas too!
Leslie
Juicy and delicious tenders! Made mine on the broiler pan and baked for 19 mins on 425, they were perfect! Going to add kickin’ chicken spice next time around.
Karen
Thanks Leslie – I’m so happy you enjoyed them! Kicked’chicken yum! You’ll have to let us know how they turn out 🙂
Sarah
Just made these and they turned out great. I used them to make buffalo wraps for my roommates and me. Thanks for the great recipe!
Karen
Hi Sarah! I’m delighted you enjoyed the chicken tenders! I’ve used them to make buffalo chicken pizza, but never buffalo wraps — You just gave me a great excuse to make another batch soon. Wraps sound delicious 🙂
Jennifer Langdon
Could I use Greek yogurt instead of eggs to help make the panko stick?
Karen
Hi Jennifer! Thank you for reaching out with your question. I think Greek yogurt will work well as a substitute. Another reader mentioned that using mayonnaise thinned with milk worked well, and I imagine yogurt would be very similar. Good luck with the chicken tenders — let me know how they turn out if you get a chance 🙂
caris
I’ve never commented on a blog before, but just wanted to say these turned out awesome (I also used my broiler pan) and my kids love them! Thanks so much!
Karen
Hi Caris! Thank you for taking the time to comment on the blog! I love hearing from readers. I’m delighted that you and your kids enjoyed the chicken tenders 🙂
Jeane' Ridges
Just made these. Ran out of egg, milk mixture when I was almoat finished breading, so I substituted olive oil. The olive oil ones came out the same as the others, but of course with a hint of the olive oil taste.
Loved the recipe. Simple and delectibal. Think I’m gonna eat the entire batch by myself. 🙂
Karen
Hi Jeane’ Ridges, I’m delighted to hear you enjoyed the chicken tenders! Thanks for sharing the great tip too! It’s definitely easier to use a little olive oil then make additional egg/milk mixture – I’m happy to hear the results were just as delicious 🙂
Claudia
5 stars definitely!
Claudia
I made this delicious chicken tenders in the broiler pan as you suggested they came out perfect and no need to turn them. Juicy, and tender, just the best! If somebody freeze them already and reheat them, let us know. Thanks a lot for this yummy chicken nuggets!
Karen
Hi Claudia, I’m happy to hear the broiler pan worked well and that you enjoyed the chicken nuggets! I’ve reheated them in the oven from the frig, but haven’t been able to make enough to freeze any yet 🙂 I’ll be sure to pass along any tips I hear.
Joanna
I was craving chicken fingers last night and found your recipe online. I didn’t have enough panko for a full batch, so I made half this way and the other half with shake n bake type bread crumbs. Your recipe blew the others away. So tasty, I didn’t even need sauce (which I used to douse the other type!). I used a wire rack used for cooling cookies and it worked so well – very crispy!
Next time I make chicken parm, I’m going to try this method rather than regular Italian bread crumbs. Healthier than pan frying the cutlets!
I also like the suggestion above of using coconut oil instead of butter – think that might add a little sweetness to go with some sweet & sour sauce… the possibilities are endless!
Karen
Hi Joanna, I’m delighted to hear you enjoyed the chicken tenders! I was amazed the first time I tried baking them on a wire rack too – the crispy texture with out all the frying is definitely a win-win 🙂 Also, thanks for all of your delicious suggestions too! I LOVE chicken parm and am always looking for new ways to use coconut oil – Yummy 🙂
Judy
Best Chicken Tenders Ever! Made this many times and always came out the same. I even added some RedHot in the egg/milk for a little more flavor. Very delicious!
Karen
Thanks Judy! I’m so glad to hear you enjoyed the chicken tenders! Thanks for the RedHot tip – I bet it adds a delicious flavor 🙂
Wendy C
These were so yummy! I added freshly grated parmesan and Italian seasoning to the panko breadcrumbs – delicious. The crunch is amazing. I would recommend seasoning the chicken well before the breading process. I was a little uncertain how much to do because the cheese is so salty. My chicken itself could have used a little more salt. But what a wonderful recipe! Thank you so much. I’m always trying to find new things to do with boneless skinless chicken breasts and this is a great option. Can’t wait to try some of your other recipes.
Karen
Hi Wendy! I’m delighted to hear you enjoyed the chicken tender recipe! Thanks for sharing your tips for the tenders – the grated parmesan cheese sounds delicious 🙂 I’d love to hear what you think of my other recipes when you get a chance to try them!
Cindy Holstine
I dont have a wire rack any suggestions.
Karen
Hi Cindy! Thanks for your question. Do you have a broiler pan? I think anything that elevates the chicken a little will help. If not, try cooking them directly on a baking sheet and flipping them once in the middle. I haven’t tried it, but I bet they’ll turn out quite crispy. Let me know how it works if you give it a try!
Charleen
These were delicious! I used tenders and kept them whole- they were a big hit. My son is a huge chicken fan and loves restaurant tenders. These are better than the fried ones-the crunch is amazing. I’m adding this one to my go-to recipe list. Thank you!!
Karen
Thanks Charleen! I’m happy to hear the chicken tenders were a hit! It amazes me every time I make these that a baked version can compete with fried chicken tenders. The crunch definitely makes these tenders win. Happy New Year! 🙂
Connie Maff
My husband recently had stomach surgery and can no longer tolerate fried foods, so I found your recipe and read the comments. I use a similar recipe in the past but fried not baked. I only had a little over 1 cup of pinko so as another had posted I ground up some seasoned dressing croutons and went to cooking. My hubby loved the crunch! And they are delicious! No dip required! I did pound the chicken breast lightly and soaked it in milk in the fridge for a few hours. Thank you for your recipe!
Karen
Hi Connie! I’m so happy to hear that your husband loved the chicken tenders! They really are a great substitute for the fried version. I bet thinning them and soaking them in milk made them even more tender and juice – thanks for sharing!
Denise
I followed the recipe exactly. Chicken fingers were crispy, moist and tender. I do love fried Chicken Fingers but these are just as good if not better! Thanks!
Karen
I’m delighted to hear you enjoyed the chicken fingers Denise! I’m surprised at how delicious this baked version is every time I make it and always appreciate getting to skip the mess and guilt associated with frying 🙂
Amber
I am having the hardest time knowing when chicken is done. The thermometer reads 165 for internal temp yet the chicken in the middle when I cut to check was shiny and looked not cooked through. It wasn’t pink all through but whenever I see any pink I start to freak out. I bought my chicken at Trader Joes already cut in tenders hoping to reassure me the cook. I didn’t use this recipe I just did a simple oven bake with a similar panko mixture but at the same temp 425. I stumbled across your recipe sadly already after trying to rekill the chicken.
Unlucky in the kitchen
Salmonella nightmares
I am sure that any information at all can help. I really want to try out your recipes!
Karen
Hi Amber! Thanks for reaching out with your question. Getting chicken cooked through without overcooking it is definitely tricky! I use this digital thermometer
and make sure to check a number of different places on the chicken. This has always worked for me, producing fully cooked, moist chicken. If you’re still nervous you can always cook the chicken a bit longer – worst case scenario is that it’s a little dry and you get an excuse to use extra sauce 🙂
Nancy
Love it!!!! These chicken tenders are absolutely scrumptious. Will definitely make these again when I have friends over. Thanks for sharing!!! 🙂
Karen
I’m so happy to hear you enjoyed the chicken tenders Nancy! Passing the deliciousness along to friends is always a great idea 🙂
Gary
I made these last night as I wanted to find a tasty solution to chicken tenders, and wow did these turn out great! Love the rack on the cookie sheet – when we’ve made these in the past, one side always ends up kind of soggy. Also, we did not have enough Panko, so I took some garlic croutons we made and crushed those up and combined with the panko. Also, I think it’s important to season the chicken prior to do the flower/egg/panko process. Just a sprinkle of salt and pepper on the tenders worked great! Thanks for sharing, this recipe has gone into our book and we will definitely make again!
Karen
Hi Gary! I’m so happy to hear these chicken tenders were a hit! I love how crispy the rack makes them too. I bet the crushed up garlic croutons were amazing — I’ll have to try that next time 🙂
Lauren
Amazing!!
Karen
Thanks Lauren! 🙂
Kate @ Babaganosh.org
It’s been such a long time since I’ve had any kind of fried chicken or chicken tenders… These look awesome and super crispy. Yum!
Karen
Thanks Kate! These chicken nuggets would be a great way to jump back on the breaded chicken bandwagon…all the deliciousness of fried tenders with only a fraction of the fat 🙂
Ashley
Can you freeze leftovers and reheat them in the oven later or will they go bad quickly? I’m a college student and can’t eat four servings at once.
Karen
Hi Ashley! These tenders should freeze and reheat well, although I haven’t tried it myself. I would freeze them in a single layer on a flat surface like a cookie sheet for 1-2 hours until they are hard. Then place them in a sealed container in the freezer. When you go to reheat them preheat the oven to 375 and bake them until heated through, flipping half way. Also, you definitely don’t need to, but I find that when reheating crispy things in the oven, preheating the baking sheet along with the oven makes them heat up extra delicious :-). I’d love to hear how this turns out!
Lisa
Wondering how these taste served cold the next day. Do they become too mushy? Recipe sounds great. I’m looking for something like this I can take to a potluck picnic. Thank you!
Karen
Hi Lisa! The chicken tenders are definitely best right out of the oven. I threw some extra tenders on a salad the day after I baked them and the flavor was still great, but the breading was definitely less crispy. I hope this helps and have a great time at your potluck picnic! 🙂
Albert
I reheated them in the oven the next day and they crisped up just fine.Thanks for the recipe,it’s a good one!
Karen
Thanks Albert! I’m happy to hear you enjoyed the chicken tenders and that they tasted great reheated! I like to make extra and use them to top everything from salads to pizza…if I can manage to save any, of course 🙂
Paula
Made these tonight but used Ritz crackers because I did not have Panko bread crumbs in the pantry. I also added salt, pepper, cayenne pepper and garlic pepper to the flour (even though we couldn’t really taste the seasonings). So delicious! Thank you.
Karen
Hi Paula! Ritz crackers sound like they would be delicious too! I’ll definitely need to try your version soon. Yummy! 🙂
Shannyn
Deeeeeeeeelicious!! Crispy juicy and so flavorful! Everyone loved them!
Karen
Hi Shannyn! Hurray! I’m really happy to hear everyone loved them 🙂
Louis
Would organic coconut oil be a better substitute instead of better and still taste yummy? Also if I want them spicy where would I put the spices in ? The breadcrumb mixture or flour mixture or egg/milk mixture?
Karen
Hi Louis! I think coconut oil would work as a good substitute for the butter when you’re toasting the breadcrumbs. The breadcrumbs will probably lose a little of their buttery taste, but the texture should still be great! I would add spices in the breadcrumb mixture after toasting them, but while they’re still hot. I’ve added lemon zest and dried/fresh thyme to the breadcrumbs to make lemon-thyme chicken and it worked great! 🙂
Robin
I actually added buffalo wing sauce to the egg mixture tonight. My boys loved it. I followed the recipe exactly other than the addition of the wing sauce. Made them spicy but edible. This will be a recipe we do again.
Karen
Your addition of the buffalo sauce sounds delicious Robin! I’m so happy to hear you enjoyed them. I’m definitely going to have to try your suggestion out soon, and it gives me a perfect excuse to make them again 🙂 Thanks for sharing!
CC
Tried these, too! Due to the deficiency of eggs in my fridge, I combined mayonnaise with some milk to replace the egg/milk mixture. Worked well, and these were so yummy!
Karen
I’m happy to hear you enjoyed this recipe too! I’m glad you found a work around to your fridge’s egg deficiency. They just need something to get the breadcrumbs to stick to the chicken, and mayonnaise and milk is definitely a clever solution 🙂