5.0 from 24 votes
Oven Baked Chicken Tenders
Oven-baked chicken tenders are so easy to make, healthier than fried, and crispy on the outside but juicy and super tender on the inside!
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 12 chicken strips
Calories: 191 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 lbs chicken breast trimmed of excess fat and cut into 1-inch width strips
- 1 cup flour
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon paprika
- 2 eggs
- 1 cup breadcrumbs gluten-free can be used
- 1 cup panko breadcrumbs gluten-free can be used
- cooking spray
Instructions
- Preheat oven to 400 degrees F.
- Line a baking sheet with parchment paper and set it aside.
- Whisk together the flour, salt and pepper, paprika, garlic powder, and onion powder in a shallow dish or pie pan.
- In another shallow dish, beat the eggs lightly.
- In a third dish, whisk together the breadcrumbs and panko breadcrumbs.
- Dip each chicken strip in the flour mixture, then in the egg mixture, then toss in the bread crumbs mixture. Place on the prepared baking sheet.
- Spray each of the chicken strips lightly with cooking spray.
- Bake in the preheated oven for 20-25 minutes or until golden brown and cooked through. According to USDA, poultry is safe to consume when its internal temperature reaches 165 degrees F.
- Serve with your favorite sauce.
Cup of Yum
Nutrition Information
Calories
191kcal
(10%)
Carbohydrates
18g
(6%)
Protein
19g
(38%)
Fat
3g
(5%)
Saturated Fat
0g
(0%)
Cholesterol
75mg
(25%)
Sodium
394mg
(16%)
Potassium
335mg
(10%)
Fiber
1g
(4%)
Sugar
0g
(0%)
Vitamin A
145IU
(3%)
Vitamin C
0.9mg
(1%)
Calcium
35mg
(4%)
Iron
1.6mg
(9%)
Nutrition Facts
Serving: 12chicken strips
Amount Per Serving
Calories 191
% Daily Value*
| Calories | 191kcal | 10% |
| Carbohydrates | 18g | 6% |
| Protein | 19g | 38% |
| Fat | 3g | 5% |
| Saturated Fat | 0g | 0% |
| Cholesterol | 75mg | 25% |
| Sodium | 394mg | 16% |
| Potassium | 335mg | 7% |
| Fiber | 1g | 4% |
| Sugar | 0g | 0% |
| Vitamin A | 145IU | 3% |
| Vitamin C | 0.9mg | 1% |
| Calcium | 35mg | 4% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.