Baked Chicken Tenders

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.
Prep Time10 mins
Cook Time16 mins
Total Time26 mins
Course: Main Course
Cuisine: American
Servings: 10 tenders
Calories: 104.5kcal
Author: Dan Mikesell AKA DrDan

Ingredients

  • 1½ to 2 pounds Chicken tenders or Skinless breasts cut into strips
  • 2 egg whites or 1 whole egg
  • 1/2 cup AP flour
  • 1/4 cup Panko bread crumbs
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon cayenne Optional
  • PAM

Instructions

  • Preheat oven to 400 convection or 425 conventional oven. Prep a baking tray by lining with aluminum foil, fit with a rack and spray with PAM.
  • Trim 1½ to 2 pounds of chicken tenders. Or trim and slice 2 skinless boneless chicken breasts into ½ 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. Do not shake off excess. Place on prepared tray.
  • Give them a light spray of PAM. Cook until 165 in the thickest part. 16 to 18 minutes.

Notes

Pro Tips

  1. I like to use a rack to cook these and you will not need to flip them. Without the rack, you will need to flip halfway through with a fork.
  2. I like to use chicken tenders but you can use cut strips of chicken breasts.
  3. Be sure to pat dry the chicken before starting.
  4. There are usually 4-5 chicken tenders per pound.
  5. If you rest the chicken after coating but before baking for 5-10 minutes, the coating will stick better.
  6. This will usually take about 16-18 minutes but will vary some by the thickness of the chicken and your oven. The endpoint of cooking is 165 degrees in the thickest part of the chicken. No a set time.
  7. If you want to speed up the prep, you can use a seasoning salt (2 teaspoons) for the main spices. Just add the pepper.
  8. Cayenne pepper is optional. One-fourth teaspoon will get you a 5/10 heat and a half teaspoon will be 8/10. Please don't add it if this is for kids.
  9. The coating can be a little dry. I gave them a light spray with PAM just before baking.
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Nutrition

Calories: 104.5kcal | Carbohydrates: 4.97g | Protein: 15.77g | Fat: 1.91g | Saturated Fat: 0.41g | Cholesterol: 43.55mg | Sodium: 189.99mg | Potassium: 265.9mg | Fiber: 0.25g | Sugar: 0.15g | Vitamin A: 90.47IU | Vitamin C: 0.82mg | Calcium: 5.6mg | Iron: 0.56mg