Easy Chicken Tenders
Make crispy homemade chicken tenders with panko coating and baking method. Easy weeknight dinner recipe with healthier modifications.
Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 1 cup all-purpose flour
- 1 cup panko breadcrumbs
- 2 large eggs
- 2 tablespoons milk
- 1.5 teaspoons kosher salt
- 0.75 teaspoons black pepper
- 0.75 teaspoons garlic powder
- 0.75 teaspoons paprika
- 0.5 teaspoons onion powder
- 0.25 teaspoons cayenne pepper
- 3 tablespoons olive oil
- 1 tablespoon melted butter
- Cooking spray for baking sheet
Instructions
- 1
Preheat your oven to 400 degrees Fahrenheit and line a large baking sheet with aluminum foil for easy cleanup.
- 2
Pat the chicken breasts dry with paper towels to remove excess moisture, which helps the coating adhere better.
- 3
Lay each chicken breast on a cutting board and carefully slice it lengthwise into three to four even strips of approximately 0.5 inches thick.
- 4
Whisk together the flour, garlic powder, paprika, onion powder, cayenne pepper, salt, and black pepper in a shallow bowl.
- 5
Combine the eggs and milk in another shallow bowl, stirring until well incorporated and smooth.
- 6
Mix the panko breadcrumbs with the olive oil and melted butter in a third shallow bowl until the mixture resembles coarse sand with visible moisture.
- 7
Working with one chicken strip at a time, coat it completely in the flour mixture, shaking off any excess.
- 8
Dip the floured strip into the egg mixture, allowing excess liquid to drip back into the bowl.
- 9
Roll the wet strip through the panko mixture, pressing gently so the breadcrumbs adhere firmly to all surfaces.
- 10
Arrange the breaded tenders on the prepared baking sheet in a single layer, spacing them about 1 inch apart to allow hot air to circulate.
- 11
Lightly spray the top of each tender with cooking spray to encourage even browning and crispness throughout baking.
- 12
Bake in the preheated oven for 14 to 16 minutes, until the coating turns golden brown and the internal temperature reaches 165 degrees Fahrenheit when checked with an instant-read thermometer.
- 13
Remove from the oven and allow the tenders to rest for 3 to 4 minutes before serving to lock in the juices.
- 14
Serve immediately with your choice of dipping sauces such as honey mustard, marinara, or ranch dressing.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| all-purpose flour | whole wheat flour mixed with almond flour (0.75 cups whole wheat + 0.25 cups almond flour) | Increases fiber content and provides sustained energy with minimal blood sugar spike while adding subtle nutty flavor |
| panko breadcrumbs | almond flour or crushed raw almonds with 2 tablespoons grated Parmesan cheese | Eliminates refined carbohydrates, adds healthy fats and protein, and supports gut health through improved digestion |
| olive oil and butter in coating | avocado oil spray applied after breading | Reduces saturated fat while maintaining crispy results; avocado oil has a higher smoke point and anti-inflammatory properties |
| baking at 400 degrees Fahrenheit | air fryer at 385 degrees Fahrenheit for 10 to 12 minutes | Reduces cooking fat by an additional 50 percent while achieving superior crispness through circulating hot air technology |
| large eggs | egg whites only (3 large egg whites) plus 1 tablespoon plain Greek yogurt | Dramatically cuts cholesterol and saturated fat while Greek yogurt adds protein and beneficial probiotics for gut health |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 318 |
| Total Fat | 9g |
| Saturated Fat | 2g |
| Cholesterol | 72mg |
| Sodium | 420mg |
| Carbohydrates | 18g |
| Fiber | 3g |
| Sugar | 1g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
