Baked Chicken Tenders – Crispy, Healthy & Easy Recipe

Baked chicken tenders are a healthier and just as delicious alternative to the classic fried version. Whether you’re preparing a quick family meal, looking for a protein-packed snack, or making a kid-friendly dinner, these crispy chicken tenders are a perfect choice. They offer the same crunch and juicy tenderness as deep-fried ones but without the excess oil and calories.

In this guide, we’ll walk you through everything you need to know about making the best baked chicken tenders at home. From choosing the right ingredients to mastering the perfect crispy texture, we’ll cover it all. Plus, we’ll explore tasty variations, dipping sauces, and side dishes to elevate your meal.

So, let’s dive in and learn how to make crispy, flavorful, and guilt-free baked chicken tenders!

Why Choose Baked Chicken Tenders Over Fried?

When it comes to crispy chicken tenders, many people immediately think of deep-fried versions from fast food chains. However, baking them provides several advantages without compromising on taste.

Health Benefits of Baking

Baking chicken tenders significantly reduces the amount of unhealthy fats and calories compared to frying. Since there’s little to no oil involved, you get a lighter, heart-healthy version that’s still full of flavor.

• Lower Fat Content – Frying soaks chicken in oil, leading to higher saturated fat intake. Baking eliminates this while still achieving crispiness.
• Fewer Calories – Fried chicken tenders can contain up to 400-500 calories per serving, while baked ones are around 200-250 calories depending on coating and seasonings.
• Less Grease, More Flavor – Baking preserves the natural juiciness of the chicken without making it greasy.

Less Oil, Same Crispiness

A common concern with baked chicken tenders is whether they will be as crispy as fried ones. The good news? Yes, they can be! By using techniques like:

• Panko breadcrumbs for a crunchier coating
• A light oil spray to enhance browning
• High-temperature baking for a crisp exterior

Comparing Calories and Nutrients

Baking allows you to enjoy delicious chicken tenders without the guilt, making them a fantastic option for healthy eating and weight management.

Essential Ingredients for Crispy Baked Chicken Tenders

To make the perfect batch of crispy, golden-brown baked chicken tenders, you need the right ingredients. Each component plays a role in ensuring the tenders are juicy, flavorful, and crunchy.

Best Cuts of Chicken to Use

The ideal choice for baked chicken tenders is boneless, skinless chicken breast. You can either:

• Buy pre-cut chicken tenders from the store (also called chicken strips).
• Slice a whole chicken breast into uniform strips, about 1-inch thick.

Why Chicken Breast?

• Lean and high in protein – Low in fat but packed with muscle-building protein.
• Tender and juicy – When baked correctly, it stays moist inside with a crispy exterior.
• Mild flavor – Absorbs seasonings and coatings well.

If you prefer dark meat, boneless chicken thighs can be used for a juicier, slightly richer flavor.

The Role of Breadcrumbs and Coatings

The crispy coating is what makes baked chicken tenders taste amazing. Choosing the right breading is key!

Best Breadcrumbs for Crispiness

Should You Use Flour?

A light flour coating (before dipping in egg and breadcrumbs) helps the coating stick better. A mix of flour and cornstarch gives an extra crispy result.

Spices and Seasonings for Maximum Flavor

While breadcrumbs add crunch, seasoning brings the chicken tenders to life. Here’s a perfect seasoning blend:

Basic Seasoning Mix (for a well-balanced flavor)

• 1 tsp salt – Enhances natural flavors.
• 1/2 tsp black pepper – Adds mild heat.
• 1 tsp garlic powder – Boosts savory umami.
• 1 tsp onion powder – Subtle sweetness.
• 1/2 tsp smoked paprika – Gives a slightly smoky depth.

Optional Additions for More Flavor

• 1/2 tsp cayenne pepper – If you like heat.
• 1/2 tsp dried oregano – Adds an herby touch.
• 1 tbsp grated parmesan cheese – For extra umami and crispiness.

Mix the seasoning into the breadcrumbs and flour for maximum flavor in every bite!

Step-by-Step Recipe for Perfect Baked Chicken Tenders

Now that we have our ingredients ready, let’s go step by step to make crispy, golden, and juicy baked chicken tenders. Follow this guide, and you’ll have the perfect batch every time!

Preparing the Chicken

Proper preparation ensures the tenders cook evenly and stay juicy.

Instructions:

1. Preheat your oven to 400°F (200°C). This high temperature helps crisp up the coating.
2. Line a baking sheet with parchment paper or lightly grease it to prevent sticking. A wire rack on the baking sheet works even better for extra crispiness.
3. Pat the chicken dry using a paper towel. This removes excess moisture and helps the coating stick better.
4. Cut chicken breasts into strips (if not using pre-cut tenders). Aim for 1-inch thick pieces for even cooking.

Setting Up the Breading Station

A three-step breading process creates a crispy, flavorful crust.

You Will Need:

• 1/2 cup all-purpose flour (or cornstarch for extra crispiness)
• 2 large eggs (beaten)
• 1 cup panko breadcrumbs (for the crispiest texture)
• 1 tsp seasoning mix (from the previous section)

Breading Process:

1. Bowl 1 – Flour: Mix flour with 1/2 tsp salt and pepper. This creates a dry base that helps the egg stick.
2. Bowl 2 – Egg Wash: Beat 2 eggs in a bowl. You can add 1 tbsp milk for a smoother texture.
3. Bowl 3 – Breadcrumbs: Mix panko breadcrumbs with seasoning for extra crunch and flavor.

Coating Steps:

1. Dip each chicken strip into the flour, shaking off excess.
2. Dip it into the egg wash, ensuring full coverage.
3. Coat with breadcrumbs, pressing lightly to help them stick.

Baking the Chicken Tenders

The right baking method is key to achieving that perfect golden crisp.

Instructions:

1. Place the coated chicken tenders on the prepared baking sheet or wire rack. Leave space between each piece for even cooking.
2. Lightly spray with cooking oil (olive oil or avocado oil) to enhance crispiness.
3. Bake for 18-20 minutes at 400°F (200°C), flipping halfway through for even browning.
4. Check for doneness: Chicken should reach 165°F (75°C) internally.

Serving the Chicken Tenders

Once baked to perfection, serve immediately for the best taste!

Serving Suggestions:

• Classic Style: Serve with ketchup, honey mustard, or BBQ sauce.
• Healthy Side Dish: Pair with a fresh salad or roasted veggies.
• Low-Carb Option: Serve with cauliflower rice or steamed greens.

Tips for Extra Crispy Oven-Baked Chicken Tenders

Achieving the perfect crunch in baked chicken tenders is all about using the right techniques. If you want your tenders to be just as crispy as fried ones, follow these expert tips!

1. Use Panko Breadcrumbs for Maximum Crunch

Not all breadcrumbs are the same! Panko breadcrumbs are larger, flakier, and absorb less oil, making them the best option for extra crispy tenders.

How to Make Panko Even Crispier:

• Toast the panko breadcrumbs before breading. Spread them on a baking sheet and bake at 350°F (175°C) for 3-5 minutes until golden brown.
• This step pre-crisps the breadcrumbs and helps achieve a deep golden color.

2. Bake on a Wire Rack for Even Cooking

Placing the tenders on a baking sheet directly can cause the bottom to become soggy. Instead:

• Use a wire rack on top of the baking sheet.
• This allows hot air to circulate around the tenders, making them crispy on all sides.
• If you don’t have a wire rack, flip the tenders halfway through baking for even crispiness.

3. Lightly Spray with Cooking Oil

A light coating of oil enhances crispiness without deep-frying. Use:

• Olive oil spray
• Avocado oil spray

How to Apply:

• Once the tenders are coated in breadcrumbs, lightly spray them with oil before baking.
• Don’t drench them—just a light mist is enough!

4. Bake at High Heat for the Best Texture

Temperature plays a key role in crispiness. A high temperature locks in moisture while crisping up the exterior.

• Best Temperature: 400°F (200°C)
• Baking Time: 18-20 minutes
• Flip tenders halfway through baking to ensure even browning.

For extra crispy tenders, broil them for the last 2-3 minutes at the highest setting. This mimics the deep-fried texture without the oil.

5. Let the Chicken Rest Before Serving

Once out of the oven, let the tenders rest for 2-3 minutes before serving. This allows the juices to redistribute, keeping the inside moist while the outside stays crispy.

Best Dipping Sauces & Sides for Homemade Chicken Tenders

Baked chicken tenders are delicious on their own, but the right dipping sauce and side dish can take them to the next level. Whether you love classic flavors or want to keep it light and healthy, here are the best pairings for your crispy tenders!

Best Dipping Sauces for Baked Chicken Tenders

A good dipping sauce enhances the flavor of chicken tenders while adding variety. Here are some classic, healthy, and unique sauces to try:

1. Classic Sauces

These timeless favorites pair perfectly with crispy tenders:

• Honey Mustard – Sweet, tangy, and creamy.
• BBQ Sauce – Smoky and slightly sweet.
• Ranch Dressing – Cool and creamy with a hint of garlic.
• Ketchup – Simple and slightly sweet.

2. Healthier Homemade Sauce Options

Want to keep it light? Try these homemade, healthier versions:

• Greek Yogurt Ranch – Mix Greek yogurt, garlic powder, onion powder, and a squeeze of lemon.
• Avocado Lime Dip – Blend ripe avocado, lime juice, and a pinch of salt for a creamy and fresh dip.
• Spicy Sriracha Mayo – Combine Greek yogurt or light mayo with a dash of Sriracha for a spicy kick.

3. Unique & Flavorful Sauces

For something different, try:

• Sweet Chili Sauce – A little sweet, a little spicy.
• Garlic Parmesan Dip – Melted butter, garlic, and grated parmesan make a rich, indulgent dip.
• Buffalo Sauce – Tangy and spicy, perfect for heat lovers.

Best Side Dishes for Baked Chicken Tenders

Pairing your tenders with a side dish makes it a complete meal. Here are some healthy and tasty options:

1. Healthy Sides

Want to keep things nutritious? Try these lighter sides:

• Roasted Sweet Potato Fries – A healthier alternative to regular fries.
• Steamed or Roasted Vegetables – Broccoli, carrots, or Brussels sprouts add vitamins and fiber.
• Quinoa or Brown Rice – A nutritious whole grain to balance your meal.

2. Low-Carb & Keto-Friendly Sides

If you’re watching your carbs, go for:

• Cauliflower Rice – Light and packed with nutrients.
• Zucchini Noodles (“Zoodles”) – A fun and healthy way to replace pasta.
• Crispy Kale Chips – Crunchy, flavorful, and packed with nutrients.

3. Classic Comfort Food Sides

Sometimes, you just want a comforting meal. Try:

• Mac and Cheese – Creamy, cheesy, and indulgent.
• Garlic Bread – A crispy, buttery side.
• Mashed Potatoes – Creamy and smooth, the perfect pairing with crispy chicken.

Delicious Variations of Baked Chicken Tenders

One of the best things about baked chicken tenders is their versatility. You can easily customize them to match different flavors, dietary needs, and spice levels. Here are some delicious variations to try!

1. Spicy Baked Chicken Tenders 🌶️🔥

If you love heat, this version will give your tenders an extra kick!

What You’ll Need:

• Add 1 tsp cayenne pepper to the seasoning mix.
• Mix 1 tbsp hot sauce into the egg wash.
• Serve with Buffalo sauce or a spicy dip.

Extra Tip:

For extreme heat lovers, sprinkle some red pepper flakes on top before baking!

2. Parmesan-Crusted Baked Chicken Tenders 🧀

For a richer, cheesier taste, try Parmesan-crusted tenders.

What You’ll Need:

• Mix 1/2 cup grated Parmesan cheese with the breadcrumbs.
• Use Italian seasoning for extra flavor.
• Serve with marinara sauce for an Italian-style meal.

Extra Tip:

Brush the tenders lightly with garlic butter before baking for extra flavor.

3. Gluten-Free Baked Chicken Tenders 🌱

Need a gluten-free version? No problem!

What You’ll Need:

• Replace regular flour with almond flour or coconut flour.
• Use gluten-free panko breadcrumbs or crushed cornflakes.
• Pair with a gluten-free dipping sauce like homemade honey mustard.

Extra Tip:

Bake at a slightly lower temperature (375°F) to prevent gluten-free coatings from burning.

4. Keto & Low-Carb Chicken Tenders 🥑

Want to keep it low-carb? Here’s a keto-friendly option!

What You’ll Need:

• Skip the breadcrumbs and use crushed pork rinds or almond flour instead.
• Add Parmesan cheese for extra crunch.
• Serve with ranch dressing or an avocado-based dip.

Extra Tip:

Use heavy cream instead of eggs in the breading process for a richer texture.

5. Lemon Herb Baked Chicken Tenders 🍋🌿

For a fresh, zesty twist, try lemon-herb tenders.

What You’ll Need:

• Add 1 tbsp lemon zest and 1 tsp dried oregano to the breadcrumbs.
• Squeeze fresh lemon juice over the tenders before baking.
• Serve with tzatziki sauce for a Mediterranean flavor.

Extra Tip:

Marinate the chicken in a mixture of lemon juice, olive oil, and garlic for 30 minutes before coating.

6. BBQ-Flavored Baked Chicken Tenders 🍗🍯

For a smoky-sweet flavor, this BBQ version is perfect!

What You’ll Need:

• Mix 1 tbsp BBQ seasoning into the breadcrumbs.
• Brush the tenders with BBQ sauce in the last 5 minutes of baking.
• Serve with extra BBQ sauce for dipping.

Extra Tip:

Use smoked paprika in the seasoning for an even deeper BBQ flavor.

For more delicious and easy-to-make meals, try this Chicken Cordon Bleu Casserole – Easy & Cheesy Dinner, a creamy and crispy dish that’s perfect for family dinners. If you’re craving a hearty, beefy meal, don’t miss the Philly Cheesesteak Casserole – Easy & Cheesy Comfort Food, which brings all the flavors of a classic cheesesteak into a baked dish. And if you’re a fan of fast-food-inspired creations, check out Double Big Mac: Price, Availability & Differences in 2024 to see how this iconic burger compares to homemade alternatives.

Frequently Asked Questions

1. How long should you cook chicken tenders in the oven?

The baking time depends on the oven temperature and the thickness of the tenders. Here’s a general guideline:

• At 400°F (200°C) → Bake for 18-20 minutes
• At 375°F (190°C) → Bake for 22-25 minutes
• At 350°F (175°C) → Bake for 25-30 minutes

For the best results, always check if the internal temperature reaches 165°F (75°C) using a meat thermometer. If your tenders are extra thick, they may need a couple more minutes.

2. Why are my baked chicken tenders soggy?

If your tenders turn out soggy instead of crispy, here are some possible reasons and how to fix them:

✅ Not Enough Heat – Make sure your oven is preheated to 400°F (200°C). Lower temperatures can cause steaming instead of crisping.

✅ No Wire Rack – Baking directly on a sheet traps moisture underneath. Use a wire rack to let air circulate around the tenders.

✅ Too Much Oil or Moisture – If the chicken is wet before coating, the breading won’t stick well. Pat the chicken dry before breading.

✅ Overcrowding the Pan – If tenders are too close together, they won’t crisp up properly. Leave space between each piece for even baking.

✅ No Oil Spray – A light oil spray on the breaded tenders helps them get golden and crispy.

3. Should I cover chicken tenderloins when baking?

No, you should not cover chicken tenders when baking. Covering them traps steam and prevents the exterior from crisping up. Instead:

• Leave them uncovered for the best crunch.
• If you’re worried about dryness, you can lightly spray them with oil before baking to keep them juicy.

4. Is it better to bake chicken at 350 or 400?

It’s better to bake chicken tenders at 400°F for a crispier exterior and shorter cooking time.

For baked chicken tenders, a higher heat of 400°F is ideal for achieving golden brown, crispy results without drying out the meat.

Conclusion

Baked chicken tenders are a healthy, crispy, and delicious alternative to fried versions. By using panko breadcrumbs, high heat, and a wire rack, you can achieve the perfect crunch without deep-frying. Plus, with endless variations like spicy, Parmesan-crusted, gluten-free, and BBQ-flavored tenders, there’s a version for everyone!

Pair them with your favorite dipping sauces—whether classic honey mustard or a homemade Greek yogurt ranch—and serve them with healthy sides like roasted vegetables or sweet potato fries.

The best part? These homemade baked chicken tenders are easy to make, kid-friendly, and perfect for meal prep. Whether you’re making a quick weeknight dinner or a snack for game night, this foolproof recipe will be your go-to!

Now it’s your turn—grab some chicken, preheat your oven, and enjoy the crispiest baked chicken tenders ever! 🍗✨

Crispy Baked Chicken Tenders – Healthy & Easy Recipe

These crispy baked chicken tenders are golden-brown, juicy on the inside, and packed with flavor—without deep frying! Perfect for a quick dinner, meal prep, or a family-friendly meal, this recipe delivers crunchy, flavorful chicken tenders that everyone will love. Serve with your favorite dipping sauces and sides for a complete meal.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course main dish

Cuisine American

Servings 4

Equipment

• Baking sheet
• Wire rack (optional, for extra crispiness)
• Mixing bowls (3)
• Whisk
• Tongs
• Measuring cups and spoons
• Cooking spray
• Meat thermometer (optional)

Ingredients

  

• For the Chicken:
• 1 ½ lbs chicken tenders or boneless, skinless chicken breasts cut into strips
• ½ cup all-purpose flour
• 2 large eggs beaten
• 1 cup panko breadcrumbs for extra crunch
• ½ cup regular breadcrumbs for even coating
• For the Seasoning Mix:
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp smoked paprika
• ½ tsp dried oregano optional, for extra flavor
• ¼ tsp cayenne pepper optional, for a spicy kick
• ½ cup grated Parmesan cheese optional, for extra crispiness
• For Cooking:
• Cooking spray olive oil or avocado oil

Instructions

 

• Step 1: Prep the Oven and Baking Sheet
• Preheat your oven to 400°F (200°C).
• Line a baking sheet with parchment paper or lightly grease it with cooking spray.
• If using a wire rack, place it on the baking sheet for better air circulation and extra crispiness.
• Step 2: Prepare the Breading Station
• Bowl 1: Mix flour with ½ tsp salt and ½ tsp pepper in a shallow dish.
• Bowl 2: Beat eggs in another dish.
• Bowl 3: Combine panko, regular breadcrumbs, Parmesan cheese (if using), and all seasonings in a third dish.
• Step 3: Coat the Chicken
• Dredge each chicken tender in the flour mixture, shaking off excess.
• Dip into the beaten eggs, coating completely.
• Press into the breadcrumb mixture, ensuring a thick, even coating.
• Step 4: Arrange and Bake
• Place breaded chicken tenders on the prepared baking sheet (or wire rack).
• Lightly spray the tops with cooking oil for an extra crispy finish.
• Bake for 18-20 minutes, flipping halfway through, until golden brown and crispy.
• Check the internal temperature with a meat thermometer—it should read 165°F (75°C).
• Step 5: Serve and Enjoy!
• Let the chicken rest for 2-3 minutes before serving.
• Serve with honey mustard, BBQ sauce, ranch dressing, or your favorite dip!

Notes

✅ Extra Crispy Tip: Toast panko breadcrumbs in a dry pan for 3-5 minutes before breading the chicken.
✅ Make it Gluten-Free: Use gluten-free flour and gluten-free breadcrumbs.
✅ Make it Low-Carb: Swap breadcrumbs for crushed pork rinds or almond flour.
✅ Storage: Store leftovers in an airtight container in the fridge for 3-4 days.
✅ Reheating: Bake at 350°F for 8-10 minutes or air-fry at 375°F for 5 minutes.

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