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Crispy and Healthier Baked Chicken Tenders

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Skip the drive-thru and enjoy crispy, juicy chicken tenders that are baked, not fried.

These family-favorite chicken tenders achieve the perfect crunch using everyday pantry ingredients and a clever baking technique.

Paired with a simple homemade honey mustard sauce, they’re just as satisfying as restaurant versions but much healthier.

Perfect for kids and adults alike, these 30-minute tenders prove that you can make fast food favorites better at home.

healthier baked chicken tenders on plate

Crispy Baked Chicken Tenders Recipe

Prep Time 15 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American
Servings 6
Calories 265 kcal

Ingredients
  

For the Chicken:

  • 2 pounds chicken tenderloins
  • 2 cups all-purpose flour
  • 3 eggs
  • 1 cup milk
  • 2 cups seasoned breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon black pepper
  • 1 teaspoon salt
  • Cooking spray

For the Honey Mustard Sauce:

  • 1/2 cup mayonnaise
  • 2 tablespoons yellow mustard
  • 2 tablespoons honey
  • 1 tablespoon apple cider vinegar
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste

Instructions
 

  • Preheat oven to 425°F. Line baking sheet with foil and place wire rack on top if using.
  • Set up breading station: flour mixture in one dish, beaten eggs and milk in second, breadcrumbs and seasonings in third.
  • Pat chicken tenders dry with paper towels.
  • Dip each tender in flour, then egg mixture, then breadcrumbs.
  • Place on prepared baking sheet.
  • Spray tenders generously with cooking spray.
  • Bake 12-15 minutes until golden and cooked through.
  • Meanwhile, whisk sauce ingredients together.
  • Serve hot with sauce.

Notes

Nutritional Information (per serving)

  • Protein: 28g
  • Carbohydrates: 22g
  • Fiber: 2g
  • Fat: 8g
  • Sodium: 420mg
  • Sugar: 3g
Keyword Chicken Tenders
crispy baked chicken tender ingredients

Equipment Needed

  • Large baking sheet
  • Wire rack (optional)
  • 3 shallow dishes for breading
  • Measuring cups and spoons
  • Tongs
  • Small bowl for sauce
  • Aluminum foil
  • Cooking spray

Cooking Tips

  • Pat chicken very dry before breading
  • Use one hand for dry ingredients, one for wet
  • Don’t crowd the pan
  • Spray well with cooking spray for best browning
  • Let rest 5 minutes before serving

Possible Substitutions

  • Chicken Tenderloins: Sliced chicken breast
  • Breadcrumbs: Crushed crackers or cornflakes
  • All-purpose Flour: Whole wheat flour
  • Mayo: Greek yogurt in sauce
  • Honey: Maple syrup

Storage

Store in airtight container in refrigerator for up to 3 days. Reheat in oven at 350°F for best crispiness. Store sauce separately.

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