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Baked Chicken Tenders

These Baked Chicken Tenders are so crispy and crunchy, you won't believe they aren't fried! What's my secret? Read on to find out! 

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4
Calories: 409 kcal
Course: Appetizer , Snacks , Dinner
Cuisine: American

Ingredients

  • 8 ounces panko breadcrumbs
  • cooking spray
  • 1 pound chicken tenders or chicken breasts cut into pieces
  • 1 egg
  • 1 tablespoon mayonnaise
  • 1 tablespoon Dijon mustard
  • 2 tablespoons flour
  • salt and peper to taste

Instructions

    Cup of Yum
  1. Preheat the oven to 400 degrees. Spread panko breadcrumbs evenly on a parchment-lined baking sheet. Spray lightly with cooking oil. Toast the breadcrumbs for 3-4 minutes, or until golden brown. Move from the baking sheet into a bowl. Leave the oven on to bake the tenders.
  2. Trim and devein the chicken tenders. Set aside. Combine egg, mayonnaise, dijon mustard, flour, salt and pepper to make the batter. Add the chicken tenders to the batter and stir until the chicken is coated.
  3. Set a wire rack on top of a baking sheet. One by one, press the chicken tenders into the breadcrumbs until all the sides are coated. Place chicken onto the wire rack. Repeat until all the tenders are coated.
  4. Sprinkle tenders with salt and pepper and spray lightly with cooking oil. Bake for 15 minutes - do NOT overcook! Serve immediately with the sauce of your choice.

Notes

  • Optional: take your oven baked chicken tenders to the next flavor level and mix a little bit of paprika, garlic powder, onion powder oregano, and parmesan cheese into the breadcrumb mixture.
  • Nutrition Facts do not include dipping sauces.
  • Use these baked chicken tenders to add extra protein and crunch to your favorite salads. 

Nutrition Information

Serving 1g Calories 409kcal (20%) Carbohydrates 44g (15%) Protein 34g (68%) Fat 10g (15%) Saturated Fat 2g (10%) Cholesterol 115mg (38%) Sodium 627mg (26%) Potassium 546mg (16%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 93IU (2%) Vitamin C 1mg (1%) Calcium 116mg (12%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 409

% Daily Value*

Serving 1g
Calories 409kcal 20%
Carbohydrates 44g 15%
Protein 34g 68%
Fat 10g 15%
Saturated Fat 2g 10%
Cholesterol 115mg 38%
Sodium 627mg 26%
Potassium 546mg 12%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 93IU 2%
Vitamin C 1mg 1%
Calcium 116mg 12%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.