30-minute easy baked chicken tenders for the whole family. Moist and tender with no messy frying, just follow these simple step by step photo instructions.
Chicken tenders are now a standard meal for many kids and adults. Most are fried, and the meat is of dubious origin — time to take control of your diet with this healthy substitute.
You can easily cook as many as you need for a party or a few for a meal.
Really good and a solid higher 4.
Pro Tips: Recipe Notes for Baked Chicken Tenders
I usually use chicken tenders, but you can slice up some skinless boneless chicken breasts the same size. Either will work.
There are usually 4-5 chicken tenders per pound.
The tenders have a tendon that you will want to trim off.
To wash or not: We no longer recommend washing any raw chicken due to the spread of contamination by droplets of water. See Chicken; To Rinse or Not To Rinse? for a more detailed discussion.
This is a fairly breading with flour, egg wash, and then some bread crumbs with some spicing.
Spice it up some.
I originally created this recipe as “spicy,” but that is just a tiny adjustment.
Add some cayenne pepper to the third tray. One-fourth teaspoon will get you a 5/10 heat, and a half teaspoon will be 8/10.
TWO BIG TIPS:
- Be sure to start with very dry chicken tenders.
- After the breading, let the chicken sit on the rack for 5-10 minutes. It will adhere much better.
A Few Other Notes
- To keep the fat down, I used two egg whites, but you could use one egg with the yoke.
- If you want to speed up the prep, you can use a seasoning salt for the main spices. (about 2 teaspoons) Just add the pepper.
- The coating can be a little dry. I gave them a light spray with PAM… problem solved.
Kid-Friendly Chicken Recipes
Preheat oven to 400 convection. Prep a baking tray by lining with aluminum foil, fit with a rack and spray with PAM.
Trim 1 1/2 to 2 pounds of chicken tenders. Or trim and slice 2 skinless boneless chicken breasts into 1/2 inch thick strips. Pat dry the chicken. DO NOT SKIP THIS STEP.
Create a dredge line:
Tray #1: 1/4 cup flour
Tray #2: 2 egg whites or one egg wiped with 1 tablespoons water
Tray #3: 1/4 cup flour, 1/4 cup Panko bread crumbs, 1 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon each salt and pepper. Optionally add 1/4 t cayenne pepper (adjust for taste).
Roll the chicken in tray one and shake dry.
Dip in the egg wash and shake off excess.
Roll in the final tray.
Place on prepared tray. Give them a light spray of PAM.
Cook until 165 in the thickest part. 16 to 18 minutes.
Originally published February 4, 2012. Updated with expanded and more detailed instructions and refreshed photos.