Oven Fried Chicken Tenders

Indulge in the perfect balance of crunch and flavor with these Oven Fried Chicken Tenders, a healthier alternative to deep-fried favorites that doesn’t skimp on the crispy texture you love. Coated in a seasoned panko breadcrumb mix with Parmesan cheese, paprika, and garlic, these tenders are oven-baked to golden perfection with the help of a light mist of cooking spray. Ready in just 35 minutes, this easy recipe delivers juicy, tender chicken with a flawlessly crisp crust—all without the mess and calories of frying. Perfect for weeknight dinners, family gatherings, or game-day spreads, these chicken tenders pair beautifully with tangy dipping sauces like honey mustard or ranch. Ideal for health-conscious foodies, home cooks, and parents looking for a kid-friendly meal, this recipe is sure to become a crowd-pleasing favorite.

Nutriscore Rating: 56/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 pound Chicken tenders
• 0.5 cup All-purpose flour
• 2 large Eggs
• 2 tablespoons Milk
• 1 cup Panko breadcrumbs
• 0.25 cup Parmesan cheese
• 1 teaspoon Paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 as needed Cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper and lightly coat it with cooking spray.

Step 2

Prepare a dredging station with three shallow bowls. In the first bowl, place the all-purpose flour. In the second bowl, whisk together the eggs and milk until well combined. In the third bowl, combine the panko breadcrumbs, Parmesan cheese, paprika, garlic powder, onion powder, salt, and black pepper.

Step 3

Pat the chicken tenders dry with paper towels. One by one, dredge each chicken tender into the flour, making sure to coat all sides. Shake off any excess flour.

Step 4

Dip the floured chicken tender into the egg mixture, allowing any excess liquid to drip off.

Step 5

Finally, coat the chicken tender in the breadcrumb mixture, pressing gently to adhere the coating evenly.

Step 6

Place the breaded chicken tenders onto the prepared baking sheet in a single layer, leaving space between each tender.

Step 7

Lightly spray the tops of the chicken tenders with cooking spray to help them achieve a golden, crispy texture.

Step 8

Bake in the preheated oven for 20 minutes, flipping the tenders halfway through cooking. The chicken should be golden brown and have an internal temperature of 165°F (74°C) when done.

Step 9

Remove the chicken tenders from the oven and let them rest for 2-3 minutes before serving.

Step 10

Serve the oven-fried chicken tenders with your favorite dipping sauces, such as honey mustard, ranch, or barbecue sauce.

Nutrition Facts

Serving size	733.3 grams (733.3g)

Amount per serving	% Daily Value*
Calories	2045

Total Fat 99.60g	128%
Saturated Fat 24.00g	120%
Polyunsaturated Fat 0.00g
Cholesterol 624mg	208%
Sodium 5742mg	250%
Total Carbohydrate 160.00g	58%
Dietary Fiber 8.30g	30%
Total Sugars 8.10g
Protein 127.30g	255%

Vitamin D 95IU	475%
Calcium 435mg	33%
Iron 11mg	63%
Potassium 1498mg	32%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.8%

Protein: 24.9%

Carbs: 31.3%