5.0 from 165 votes
Oven Baked Chicken Tenders
These Oven Fried Chicken Tenders are juicy on the inside, crispy on the outside, and flavorful all around, making them an easy weeknight family dinner!
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 245 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 ¼ pounds chicken tenders
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 large eggs beaten
- 1 tablespoon Dijon mustard
- 1 cup panko breadcrumbs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- chopped parsley for garnish
Instructions
- Preheat the oven to 425°F and line a large rimmed baking sheet with parchment paper.
- Pat the chicken tenders dry with a paper towel and season with salt and pepper.
- In a medium size bowl, whisk together the eggs and dijon mustard. In another medium size bowl, combine the panko breadcrumbs, paprika, garlic powder and onion powder.
- Dip the chicken into the egg mixture, then toss into the panko mixture. Dust off any excess panko mixture and lay the chicken tenders on the prepared baking sheet. Repeat for the remaining chicken and spread them out on the baking sheet so they are not touching.
- Bake in the preheated oven for 12-15 minutes, until the chicken is golden. Enjoy immediately with any dip you like.
Cup of Yum
Notes
- Make ahead: These oven fried chicken tenders can also be made ahead and frozen. After preparing the chicken according to the instructions, place them on a baking sheet lined with parchment paper and place them in the freezer for 2-3 hours. When they are frozen solid, you can place them in a ziplock bag and store for use up to 3 months later. When you are ready to bake, you can just add 5-10 extra minutes to the baking time.
Nutrition Information
Calories
245kcal
(12%)
Carbohydrates
12g
(4%)
Protein
34g
(68%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
1g
Cholesterol
132mg
(44%)
Sodium
624mg
(26%)
Potassium
601mg
(17%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
354IU
(7%)
Vitamin C
2mg
(2%)
Calcium
47mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 245
% Daily Value*
| Calories | 245kcal | 12% |
| Carbohydrates | 12g | 4% |
| Protein | 34g | 68% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 132mg | 44% |
| Sodium | 624mg | 26% |
| Potassium | 601mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 354IU | 7% |
| Vitamin C | 2mg | 2% |
| Calcium | 47mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.