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Baked Panko Chicken Tenders
Super crispy and super easy. These Baked Panko Chicken Tenders are the healthy non fried cruncy alternative that’s full of flavor and super delicious!
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 3 people
Calories: 332 kcal
Course:
Main Course , Appetizer
Cuisine:
American
Ingredients
- 1 lb boneless chicken tenders
- 1 1/2 cup panko breadcrumbs
- Oil spray I use a misto
Batter
- 1 lg egg
- 1 tablespoon mayonnaise
- 2 tablespoons Dijon mustard
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/2 teaspoon kosher salt
- 1/8 teaspoon fresh ground black pepper
Instructions
- Pre-heat oven to 400 degrees F.
- Spread panko breadcrumbs on baking sheet and give a quick spray with oil. Bake for 3-5 minutes until they begin to turn golden brown. Remove from baking sheet and add to a medium sized bowl.
- Line baking sheet with parchment paper and set aside.
- In another medium sized bowl, whisk together batter ingredients and add the chicken and toss to coat.
- With tongs, pick up chicken tenders one by one and add to panko breadcrumbs. Spread breadcrumbs on top of chicken and the gently press down with hand. Pick up with tongs and add to baking sheet. Repeat with all tenders.
- Give chicken a final quick sprinkle of kosher salt and then bake for 15 minutes or 20 if they're really large.
- Sprinkle with fresh minced parsley if desired and then serve immediately with your favorite condiment!
Cup of Yum
Notes
- Make ahead and freeze!
- Let tenders completely cool and then store in freezer for up to 6 months. When ready to use, add to a parchment paper lined baking sheet and bake at 425 degrees F and bake for 20-25 minutes until internal temperature is at least 165 degrees.
Nutrition Information
Serving
1g
Calories
332kcal
(17%)
Carbohydrates
23g
(8%)
Protein
37g
(74%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Cholesterol
100mg
(33%)
Sodium
927mg
(39%)
Potassium
632mg
(18%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
127IU
(3%)
Vitamin C
2mg
(2%)
Calcium
68mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3people
Amount Per Serving
Calories 332
% Daily Value*
| Serving | 1g | |
| Calories | 332kcal | 17% |
| Carbohydrates | 23g | 8% |
| Protein | 37g | 74% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 100mg | 33% |
| Sodium | 927mg | 39% |
| Potassium | 632mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 127IU | 3% |
| Vitamin C | 2mg | 2% |
| Calcium | 68mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.