It is a common belief that all kids like chicken fingers. Well, I do too! However, I am not into frying anything ever and I’m not that into buying processed things when I can make my own. That is where this healthy baked chicken tenders recipe comes into play. It is super easy to make and bakes up quickly. The panko breadcrumbs give it that great crunch without frying and the parmesan gives it an extra punch of flavor.
Healthy Baked Panko Chicken Tenders Recipe:
Baked Chicken Fingers Ingredients
- 1 lb package of chicken tenders
- 1 egg
- 1 Tbsp of milk (or buttermilk)
- 1 tbsp of flour
- 1 cup panko breadcrumbs
- 1 tbsp of Parmesan cheese
- 1/2 tbsp of Italian seasoning (or parsley if you prefer)
- 1/2 tsp salt
- 1/2 tsp pepper
- Olive oil spray
How To Bake Chicken Tenders
Preheat the oven to 400.
Place a baking rack on top of a foil lined baking sheet and spray rack with olive oil spray.
In a shallow bowl, stir the panko breadcrumbs, flour, parmesan, and seasonings until well blended.
Take your eggs, milk, and flour and whisk together in a different shallow bowl.
Dip the chicken tenders the wet bowl and coat them evenly.
Then dip the chicken tenders in the dry bowl, pressing them down on each side to get a nice thick even coating.
Lay the panko covered chicken tenders on a baking prepared baking rack.
Then take a baking tray and spray with oil, remove chicken and place onto the tray.
Once the breaded chicken fingers are all on the tray, give the chicken one final oil spray and bake in the oven for 15-20 minutes. (Internal temperature of chicken should be at least 165)
Remove, cool a bit, and enjoy!
We took the chicken and dunked them in a marinara sauce, or you can use a honey mustard or a yogurt ranch sauce if you prefer. Either way this is a great way to get your kids to eat better (baked is healthier than fried or prepared frozen food) and it takes no more than 30 minutes from start to finish. Serve with a salad or your child’s favorite veggie.
Notes and Tips
See how easy? This can be made with tofu or shrimp too.
The baking rack helps keep the chicken tenders elevated from the foil so that both sides can get crispy without having to flip the tenders.
Printable Baked Chicken Tenders Recipe
Healthy Baked Chicken Tenders- Easy and Yummy!
Notes
Larger chicken tenders will require the whole 20 minutes of baking time.
Ingredients
- 1 lb package of chicken tenders
- 1 egg
- 1 Tbsp of milk
- 1 tbsp of flour
- 1 cup panko breadcrumbs
- 1 tbsp of Parmesan cheese
- 1/2 tbsp of Italian seasoning (or parsley if you prefer)
- 1/2 tsp salt
- 1/2 tsp pepper
- Olive oil spray
Instructions
- Preheat the oven to 400.
- Place a baking rack on top of a foil lined baking sheet and spray rack with olive oil spray.
- In a shallow bowl, stir the panko breadcrumbs, flour, parmesan, and seasonings until well blended.
- Take your eggs, milk, and flour and whisk together in a different shallow bowl.
- Dip the chicken tenders the wet bowl and coat them evenly.
- Then dip the chicken tenders in the dry bowl, pressing them down on each side to get a nice thick even coating.
- Lay the panko covered chicken tenders on a baking prepared baking rack.
- Then take a baking tray and spray with oil, remove chicken and place onto the tray.
- Once the breaded chicken fingers are all on the tray, give the chicken one final oil spray and bake in the oven for 15-20 minutes. (Internal temperature of chicken should be at least 165)
- Remove, cool a bit, and enjoy!
Nutrition Facts
Healthy Baked Chicken Tenders- Easy and Yummy!
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 396.4 kcal | |
| % Daily Value* | ||
| Total Fat 21.27 g | 32.3% | |
| Saturated Fat 4.66 g | 20% | |
| Trans Fat 0.0 g | ||
| Cholesterol 88.44 mg | 29.3% | |
| Sodium 582.04 mg | 24.3% | |
| Total Carbohydrate 29.79 g | 9.7% | |
| Dietary Fiber 2.0 g | 8% | |
| Sugars 1.16 g | ||
| Protein 20.7 g | ||
| Vitamin A 2.72 % | Vitamin C 1.2 % | |
| Calcium 9.63 % | Iron 11.74 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Family Focus Blog
I tried this recipe the other night with chicken cutlets and I added chopped parsley to the breadcrumbs. I pulled them out when they were done (about 25 minutes) and added some mozzarella on top and put it back in for a few minutes to melt it. Here is the picture:
These baked breaded chicken cutlets were delicious too!
So, do you think you will this healthy baked chicken tenders recipe? They are a fun treat for kids and adults alike! What kind of sauce do you eat with your chicken fingers?
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Sarah says
These baked chicken fingers looks so delicious! I will enjoy! Thanks for sharing this to us.
Larisa Levitt says
This recipe is very delicious. My kids love to eat chicken and this recipe is perfect to make for them.
Emerald says
I have tried this one in tofu and I haven’t try it in chicken so I will make it this one this weekend.
Born27 says
One of my favorites! I’m so excited to try this. Thanks for sharing your recipe!