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Crispy Healthy Baked Chicken Tenders

crispy healthy baked chicken tenders - featured image
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These crispy healthy baked chicken tenders are a guilt-free, flavorful snack or meal option that delivers a crunchy texture without deep frying. Perfect for quick lunches, snacks, or casual dinners.

Ingredients

Scale
  • 1 pound (450g) chicken tenders or chicken breast strips, fresh or thawed
  • 1 cup (about 100g) whole wheat breadcrumbs (can substitute gluten-free breadcrumbs)
  • ¼ cup (25g) grated Parmesan cheese (Parmigiano-Reggiano recommended)
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried Italian herbs (oregano, basil, thyme blend)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 large eggs, beaten
  • Olive oil spray or avocado oil spray
  • Optional: pinch of hot sauce or cayenne pepper for heat

Instructions

  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or aluminum foil and place a wire rack on top if available.
  2. In a shallow bowl, combine whole wheat breadcrumbs, grated Parmesan, garlic powder, smoked paprika, dried Italian herbs, salt, and black pepper. Mix well.
  3. In another bowl, beat the eggs until smooth.
  4. Dip each chicken tender into the beaten eggs, letting excess drip off, then press firmly into the breadcrumb mixture to coat well.
  5. Arrange the coated tenders on the wire rack or directly on the lined baking sheet in a single layer, ensuring they do not touch.
  6. Lightly spray the tenders with olive oil or avocado oil spray.
  7. Bake for 15 minutes in the preheated oven.
  8. Flip each tender over, spray lightly again with oil, and bake for an additional 10-12 minutes until the coating is crisp and the chicken reaches an internal temperature of 165°F (74°C).
  9. Let the tenders rest for a few minutes before serving to allow juices to redistribute.

Notes

Use a wire rack to allow air circulation for crispiness. If no wire rack is available, flip tenders halfway through baking. Light oil spray before and after flipping is key to achieving a crispy crust without frying. Use a meat thermometer to ensure chicken is cooked to 165°F (74°C). For dairy-free, omit Parmesan or substitute with nutritional yeast. For gluten-free, substitute breadcrumbs with gluten-free crackers or almond flour.

Nutrition

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Find it online: https://sparklechew.com/crispy-healthy-baked-chicken-tenders-recipe-easy-perfect-snack-idea/