Healthy Recipe Makeovers
Crispy and Healthier Baked Chicken Tenders
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.

Crispy Baked Chicken Tenders Recipe
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

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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