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hand holding a chicken tender being dipped in BBQ sauce in a blue bowl.
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4.87 from 15 votes

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.
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Main Course
Cuisine: American
Servings: 4 servings
Calories: 164kcal
Author: Dorothy Kern
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