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You are here: Home / Family Food Ideas And Recipes / Healthy Baked Chicken Tenders- Easy and Yummy!

Healthy Baked Chicken Tenders- Easy and Yummy!

July 5, 2012 by Scarlet

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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:

Healthy Baked Chicken Tenders

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
chicken finger ingredients

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.

chicken tender breading

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!

baked chicken tenders recipe

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.

baked tenders dinner

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!

Print this recipe
July 5, 2012
by Scarlet Paolicchi
Cuisine American
Category Family Food Ideas And Recipes
Super easy and satisfying, crunchy baked panko chicken tenders!
Persons
4
Prep Time
5 minutes
Cook Time
15 minutes
Total Time
20 minutes
Rate this recipe
|
7 ratings
baked chicken tenders recipe

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

  1. Preheat the oven to 400.
  2. Place a baking rack on top of a foil lined baking sheet and spray rack with olive oil spray.
  3. In a shallow bowl, stir the panko breadcrumbs, flour, parmesan, and seasonings until well blended.
  4. Take your eggs, milk, and flour and whisk together in a different shallow bowl.
  5. Dip the chicken tenders the wet bowl and coat them evenly.
  6. Then dip the chicken tenders in the dry bowl, pressing them down on each side to get a nice thick even coating.
  7. Lay the panko covered chicken tenders on a baking prepared baking rack.
  8. Then take a baking tray and spray with oil, remove chicken and place onto the tray.
  9. 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)
  10. 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.

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Chicken Recipes
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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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Delicious Korean BBQ Chicken Thighs Recipe

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Filed Under: Family Food Ideas And Recipes Tagged With: Chicken Recipes

Reader Interactions

Comments

  1. Sarah says

    July 7, 2012 at 6:23 am

    These baked chicken fingers looks so delicious! I will enjoy! Thanks for sharing this to us.

  2. Larisa Levitt says

    July 8, 2012 at 11:50 pm

    This recipe is very delicious. My kids love to eat chicken and this recipe is perfect to make for them.

  3. Emerald says

    July 10, 2012 at 4:00 am

    I have tried this one in tofu and I haven’t try it in chicken so I will make it this one this weekend.

  4. Born27 says

    July 11, 2012 at 12:54 am

    One of my favorites! I’m so excited to try this. Thanks for sharing your recipe!

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Thanks for reading Family Focus Blog, which has been named a top family blog for parenting resources. It was created in 2010 by Nashville mom blogger, Scarlet Paolicchi. She shares tips for better family life, parenting, family fun activities, eco-friendly lifestyle, family food ideas, family travel, and home decor. Family Focus Blog has been named #3 in Cision PR’s 50 U.S. Top Mom Blog list. Scarlet Paolicchi is the author of four books.

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