Oven Baked Crispy Chicken Tenders
These Healthy Baked Chicken Tenders are way healthier than the fried alternative. No oily fingers here, but all that delicious crunch in 30 minutes!
Ingredients
Honey Mustard Sauce
- 1 cup (250 ml) mayonnaise
- 1/4 (60 ml) cup honey
- 1/4 (60 ml) cup English mustard or Dijon
Chicken Tenders
- 2 cups (200 g) panko breadcrumbs see notes
- Oil spray
- 1/2 cup (50 g) grated parmesan
- 2 (350 g) large 350g chicken breast, cut into 3 inch strips
- 1 egg
- 1/3 cup (50 g) all-purpose flour
- 1/2 tsp white pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp dried parsley
- 1 tsp salt
- Chopped chives to sprinkle
- Sea salt flakes to sprinkle
Instructions
Honey Mustard Sauce
- Combine the mayonnaise with the honey and mustard. I have a great 2-minute mayonnaise recipe that is quicker than reaching for the shelf version and it taste way better!
Chicken Tenders
- Preheat your oven to 180C / 350F. Add the panko breadcrumbs to a large baking tray and spread out. Spray with cooking oil spray. Bake for 10 minutes or until golden in color. Set aside to cool. Once cooled transfer to a bowl, add parmesan cheese and mix until well combined. Set aside.
- Cut the tenders into 2 inch cubes. Transfer to a large mixing bowl.
- To that bowl, add the egg, flour, pepper, garlic powder, onion powder, paprika, parsley and salt and mix until well combined and all the chicken is coated.
- Use tongs to coat each piece of chicken in the panko breadcrumbs. Place onto a lined baking tray. Continue doing this until all the chicken is coated. You may need two baking trays. Bake for 20 minutes. Sprinkle with chives, sea salt and serve with your favorite sauce. My choice sauce is
Notes
Chicken - I used chicken breast for this recipe but chicken tenders will work too. Be sure to cut them the same size. This will ensure everything cooks evenly and at the same time. The safe internal temperature of chicken is 75C / 165F.
Storage - Chicken tenders can be stored in an airtight container, in the fridge for up to three days. You can lay uncooked tenders on a baking tray and freeze them flat before placing in a freezer bag that is air sealed. To cook, bake on 180C / 350F for 12-15 minutes or until internal temperature of the chicken is 73C / 165F.
Nutrition - is based on per serving. This makes 4 servings.
A note on measurements - all ingredients in this recipe are offered in Australian cup measurements and weight measurements. Weight measurements are created by me, in my kitchen here in Melbourne Australia. The best way to get recipe success is to measure ingredients by weight, using kitchen scales.
Nutrition
Calories:626kcal | Carbohydrates:36g | Protein:11g | Fat:48g | Saturated Fat:9g | Polyunsaturated Fat:26g | Monounsaturated Fat:11g | Trans Fat:0.1g | Cholesterol:75mg | Sodium:1398mg | Potassium:146mg | Fiber:2g | Sugar:3g | Vitamin A:243IU | Vitamin C:2mg | Calcium:182mg | Iron:2mg
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