Oven Baked Chicken Tenders Recipe
Chicken Tenders are so good baked in the oven; they're still crunchy and they're the perfect easy meal.
Servings: 4 servings
Calories: 164kcal
Cost: $10
Ingredients
- 1 - 1 ½ pounds chicken breast tenders
- ½ cup all purpose flour
- ¾ teaspoon salt
- ¾ teaspoon pepper
- ¾ teaspoon onion powder
- ¾ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ¾ teaspoon Italian Seasoning
- 1 large egg
- 1 tablespoon water
- Dash of hot sauce
- 1 cup panko breadcrumbs
- ¼ cup grated parmesan cheese
Instructions
- Preheat oven to 400°F. Place a rack on a rimmed baking sheet.
- To remove the tendon from the chicken, use the fork method: Place the tip/edge of the tendon between the tines of a fork. Grip the piece of the tendon between your fingers (using a paper towel) and pull hard. The tendon should pull out of the chicken, keeping the tender in tact.
- Place flour in a shallow dish. Add ¼ teaspoon EACH salt, pepper, garlic powder, onion powder, smoked paprika and Italian seasoning to the flour and stir.
- Place egg, water, and dash of hot sauce in a second shallow dish. Whisk to combine.
- Place panko, parmesan, ½ teaspoon EACH salt, pepper, onion powder, garlic powder, and Italian seasoning and ¼ teaspoon smoked paprika in a third shallow dish and stir to combine.
- Dip each chicken tender in the flour, then in the egg, then in the panko to completely coat. Place on prepared pan.
- Spray the tops with nonstick cooking spray. Bake 20 minutes, then flip the tenders and spray again. Continue baking until they're cooked through to 165°F (about 15-20 minutes more).
- Serve hot with ranch or bbq sauce or mustard for dipping.
Video
Nutrition
Serving: 1serving | Calories: 164kcal | Carbohydrates: 24g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 46mg | Sodium: 658mg | Potassium: 61mg | Fiber: 1g | Sugar: 1g | Vitamin A: 235IU | Calcium: 109mg | Iron: 1.9mg