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Chicken Tenders Recipe

Chicken Tenders

Chicken tenders are breaded strips of chicken tenderloin cooked in the oven at 220°C (425°F) until crispy and cooked ½½through to 165°F (74°C). Each serving provides approximately 38 grams of protein. They are a reliable choice for weeknight dinners, kids' meals, and meal prep.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4
Calories: 290

Ingredients
  

  • 680 g 1.5 lbs chicken tenderloins (substitute: chicken breast sliced lengthwise into 2.5cm strips; adjust cook time to 22 minutes)
  • 120 g 1 cup panko breadcrumbs (substitute: certified gluten-free panko for a gluten-free version)
  • 40 g 1/3 cup all-purpose flour (substitute: rice flour for a gluten-free option)
  • 2 large eggs
  • 2 tbsp whole milk
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1 tsp fine sea salt
  • 1/2 tsp ground black pepper
  • 1/2 tsp dried oregano
  • 1 tbsp neutral oil such as avocado oil or canola oil for drizzling
  • cooking spray for coating the wire rack

Equipment

  • Rimmed baking sheet
  • Wire rack
  • 3 shallow bowls
  • Instant-read thermometer
  • Tongs

Method
 

  1. Set the oven to 220°C (425°F) and allow it to fully preheat for 15 minutes. Place a wire rack inside a rimmed baking sheet and coat the rack lightly with cooking spray to prevent sticking.
  2. Arrange three shallow bowls in a row. Add the flour to the first bowl. Whisk the eggs and milk together in the second bowl until fully combined and pale yellow. Combine the panko, garlic powder, onion powder, smoked paprika, salt, black pepper, and dried oregano in the third bowl and stir until the spices are evenly distributed throughout the breadcrumbs.
  3. Place the chicken tenderloins on a clean cutting board and pat them thoroughly dry with paper towels. Removing surface moisture is essential for the coating to adhere properly and for the exterior to crisp rather than steam during baking.
  4. Working one tender at a time, dredge the chicken in the flour and shake off any excess. Dip it into the egg mixture, letting the excess drip back into the bowl, then press it firmly into the seasoned panko on both sides so the crumbs adhere in an even, thick layer. Set each coated tender on the prepared wire rack.
  5. Drizzle the breaded tenders evenly with the neutral oil, or mist them lightly with additional cooking spray. Bake at 220°C (425°F) for 18 minutes, until the coating is deep golden brown and the surface feels firm and crisp when lightly pressed with tongs.
  6. Use an instant-read thermometer to check the thickest part of each tender. The internal temperature must reach 165°F (74°C). Remove the pan from the oven and let the tenders rest on the rack for 3 minutes before serving, allowing the juices to settle and the crust to maintain its crunch.

Notes

  • Storage: Refrigerate leftovers in a single layer in an airtight container for up to 4 days.
  • Reheat in a 200°C (400°F) oven for 8 minutes to restore crispness.
  • Freezing: Arrange cooled tenders in a single layer on a parchment-lined baking sheet and freeze for 1 hour, then transfer to a zip-top freezer bag. Reheat from frozen at 200°C (400°F) for 14 minutes.
  • Make-ahead: Bread the tenders up to 12 hours in advance, cover the rack loosely with plastic wrap, and refrigerate. Bake directly from the refrigerator, adding 2 minutes to the cook time.
  • Gluten-free: Use rice flour in place of all-purpose flour and certified gluten-free panko breadcrumbs. All other steps remain the same.
  • Spice variation: Add 1/2 tsp cayenne pepper to the panko mixture for a lightly spiced version.