4.7 from 63 votes
Chicken Tenders
These Chicken Tenders are coated in a seasoned blend of flour, cornstarch, and spices, then dipped in egg wash and coated evenly with panko breadcrumbs. Baked on a wire rack at 400°F, they develop a crispy, golden crust around tender chicken. Nonstick spray is applied before and after flipping to ensure even browning without frying. These are ideal for dipping sauces and a lighter take on traditionally fried tenders.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings:
4
Calories:
295 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1/3 cup all-purpose flour
- 2 tablespoons cornstarch
- 1 teaspoon smoked paprika or paprika
- 1 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon black pepper
- 2 egg large
- 1 tablespoon water
- 1 1/3 cups panko
- 1 lb chicken tenderloin
- ketchup BBQ sauce, honey mustard, ranch, fry sauce, optional sauce
Instructions
- Preheat oven to 400 degrees F. Line a large baking sheet with a wire rack. Spray the wire rack with nonstick cooking spray and set aside.
- Season the chicken tenders with salt and pepper. Set aside.
- Get out three shallow bowls. In the first bowl or plate, whisk together the flour, cornstarch, paprika, salt, garlic powder, onion powder, and pepper. In the second bowl, use a fork to beat the eggs and water together. Put the panko in the third bowl.
- Season the chicken with salt and pepper. Dredge the chicken tenders in the seasoned flour mixture, coating both sides. Next, dip in the egg mixture, and then transfer to the dish with the panko. Coat both sides of the tenders with panko, pressing firmly so the panko sticks.
- Arrange the chicken tenders on the wire rack, making sure they aren’t touching. Spray the coated tenders with nonstick cooking spray.
- Bake for 10 minutes. Flip and spray with nonstick cooking spray. Bake for 5 to 10 more minutes or until cooked through. You can broil the chicken tenders for 2 minutes if you want an extra golden, crispy coating.
- Remove from the oven and serve warm with desired dipping sauces.
Cup of Yum
Nutrition Information
Calories
295kcal
(15%)
Carbohydrates
27g
(9%)
Protein
31g
(62%)
Fat
6g
(9%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Trans Fat
1g
(50%)
Cholesterol
154mg
(51%)
Sodium
892mg
(37%)
Potassium
506mg
(11%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
153IU
(3%)
Vitamin C
1mg
(1%)
Calcium
57mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 295
% Daily Value*
| Calories | 295kcal | 15% |
| Carbohydrates | 27g | 9% |
| Protein | 31g | 62% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 154mg | 51% |
| Sodium | 892mg | 37% |
| Potassium | 506mg | 11% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 153IU | 3% |
| Vitamin C | 1mg | 1% |
| Calcium | 57mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.