5.0 from 9 votes
Baked Teriyaki Chicken Tenders Recipe Card
Homemade and healthy baked teriyaki chicken tenders is super simple! Marinate and coat with some toasted panko bread crumbs then bake. You will love these and they are a great low fat dish!
Prep Time
10 mins
Cook Time
10 mins
Marinate time:
1 hr
Total Time
1 hr 35 mins
Servings: 6 servings
Calories: 209 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 ½ lb chicken breast boneless, skinless, tenderloins, cut into 2 inch pieces
- ½ cup Teriyaki marinade
- 1 ½ cups panko breadcrumbs toasted
- 1 Tbsp cilantro chopped
- sea salt, and pepper to taste
Instructions
Prepare the chicken:
- Preheat oven to 350°F.
- Cut the chicken into approximately 2 inch cubes.
- Place chicken pieces in a zip top bag with the teriyaki marinade. Expel all the air from the bag and seal.
- Refrigerate for at least one hour.
- Line a baking sheet with parchment paper.
- Spread the breadcrumbs on the parchment and season with sea salt, and pepper.
- Toast the breadcrumbs for about 5 minutes or until golden brown. Remove from oven and allow them to cool for about 5 minutes. Add the chopped cilantro.
- Lay the chicken tenders flat on the breadcrumbs and coat on both sides. Set the coated pieces of chicken on a plate until all have been coated.
- Discard the any remaining panko and the parchment paper.
Cup of Yum
Conventional oven cooking:
- Place chicken tenders in a 350°F oven and bake for 10-12 minutes on each side. The internal temperature should reach 165°F.
Air fryer cooking:
- Place the coated chicken pieces in the basket of the air fryer and cook for 10 minutes at 400°F until they reach and internal temperature of 165°F.
- Serve immediately with your favorite healthy side.
Notes
- Frequently asked questions:
- How long can I store the cooked chicken tenders? Once the chicken has cooled you can store it in the refrigerator in an airtight container for 3-4 days.
- How do I reheat the chicken? Reheat the chicken in the microwave for 1-2 minutes and stop to turn every 30-45 seconds until hot. Once reheated do not cool and store again in the refrigerator, consume it right away. So only reheat the amount you will consume. For a crispier texture you can reheat in the oven set at 200°F for 10-12 minutes until they are warm in the center. Reheating in the air fryer can be done at 350°F for 3 minutes until they are warm throughout.
- Can I freeze the chicken tenders? Yes, allow the chicken to cool and you can freeze in airtight containers for up to 2 months. Thaw completely in the refrigerator and then reheat with one of the methods shown above.
Nutrition Information
Calories
209kcal
(10%)
Carbohydrates
14g
(5%)
Protein
27g
(54%)
Fat
3g
(5%)
Cholesterol
72mg
(24%)
Sodium
1161mg
(48%)
Potassium
502mg
(14%)
Sugar
4g
(8%)
Vitamin A
35IU
(1%)
Vitamin C
1.4mg
(2%)
Calcium
39mg
(4%)
Iron
1.5mg
(8%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 209
% Daily Value*
| Calories | 209kcal | 10% |
| Carbohydrates | 14g | 5% |
| Protein | 27g | 54% |
| Fat | 3g | 5% |
| Cholesterol | 72mg | 24% |
| Sodium | 1161mg | 48% |
| Potassium | 502mg | 11% |
| Sugar | 4g | 8% |
| Vitamin A | 35IU | 1% |
| Vitamin C | 1.4mg | 2% |
| Calcium | 39mg | 4% |
| Iron | 1.5mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.