Name: Homemade Baked Chicken Tenders
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 2 boneless, skinless chicken breasts; 1 cup seasoned breadcrumbs; 2 eggs (or flaxseed meal for vegan alternative); 1/2 cup grated Parmesan cheese (or nutritional yeast for dairy-free); 2 tablespoons olive oil (or avocado oil); 1 teaspoon garlic powder; 1 teaspoon paprika; 1 teaspoon Italian seasoning; Salt and pepper to taste

Print Recipe

Are Homemade Baked Chicken Tenders Healthier Than Their Fried Counterparts?

Did you know that the average fast-food chicken tender can contain over 400 calories and 20 grams of fat per serving? This shocking statistic might have you questioning your choice for a quick meal. But what if you could enjoy all the crispy satisfaction without the guilt? Homemade baked chicken tenders are not only healthier but can also be made in your own kitchen with quality ingredients tailored to your taste. In this guide, we’ll explore the delicious world of homemade baked chicken tenders, helping you whip up a guilt-free version that’s just as satisfying.

Ingredients List

Chicken Breast: The star of the show, boneless, skinless chicken breasts deliver lean protein while remaining tender and juicy after baking. You can also substitute with chicken thighs for a richer flavor.
Breadcrumbs: Use seasoned breadcrumbs for added flavor. Whole wheat breadcrumbs offer a healthier option, boosting fiber content.
Eggs: Essential for ensuring the breadcrumbs adhere to the chicken. A flaxseed meal mixed with water can replace eggs for a vegan option.
Parmesan Cheese: This adds a sharp and salty flavor, enhancing the overall taste. Nutritional yeast can be a dairy-free alternative that adds a cheesy flavor.
Olive Oil: A healthy fat source that helps achieve crispiness without the excess saturated fat found in frying oils. Avocado oil is a great substitute if needed.
Spices: Common choices include garlic powder, paprika, and Italian seasoning. Adjust these to your palate; smoked paprika offers a delightful twist.
Salt and Pepper: Simple yet effective, these enhance the flavor of the chicken without overwhelming it.

Timing

Preparation Time: 15 minutes
Cooking Time: 20-25 minutes
Total Time: 40 minutes

This timeline makes homemade chicken tenders a quick alternative to traditional fried options, which can often take longer due to frying time and oil management.

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 425°F (220°C). A hot oven is vital for achieving that crispy exterior.

Step 2: Prepare the Chicken

Slice the chicken breasts into strips, around 1-inch wide. This ensures even cooking and perfect bite-sized pieces.

Step 3: Set Up Breading Stations

In one bowl, whisk together your eggs with a splash of water. In a second bowl, mix the breadcrumbs, Parmesan cheese, and your selected spices.

Step 4: Bread the Chicken

Dip each chicken strip into the egg wash, allowing the excess to drip off. Then, coat it thoroughly in the breadcrumb mixture, pressing gently to adhere.

Step 5: Arrange on Baking Sheet

Place the breaded chicken strips on a parchment-lined baking sheet, making sure they are evenly spaced to allow for proper air circulation.

Step 6: Drizzle with Olive Oil

Lightly drizzle olive oil over the chicken tenders for added flavor and extra crispiness. You can also spray them with olive oil spray if preferred.

Step 7: Bake

Bake in the preheated oven for 20-25 minutes, flipping halfway through to ensure even cooking. Look for a golden brown color and an internal temperature of 165°F (74°C).

Step 8: Enjoy!

Let the chicken tenders rest for a few minutes before serving. They are delicious on their own or paired with your favorite dipping sauce.

Nutritional Value / Health Benefits

Low in Calories: Homemade baked tenders can be significantly lower in calories compared to fried varieties, making them a lighter option.
High in Protein: Chicken breast is an excellent source of protein, essential for muscle building and repair.
Healthy Fats: Using olive oil provides monounsaturated fats which support heart health and help keep you satisfied.
Rich in Vitamins: Spices like paprika and garlic provide antioxidants, supporting overall health and immune function.

Healthier Alternatives

Almond Flour for Breading: Lower in carbs and gluten-free, almond flour offers a nutty flavor while still delivering crunch.
Air Fryer Option: Consider using an air fryer for an even crispier texture with less oil, enhancing the health benefits.
Oven Roasting Instead of Baking: Oven roasting can create a charred flavor that enhances taste without added fats.

Serving Suggestions

Dipping Sauces: Pair your chicken tenders with homemade honey mustard, ranch dressing, or a spicy sriracha aioli for an extra zing.
Salads: Add sliced chicken tenders to salads for a protein boost. They pair beautifully with mixed greens, avocado, and your favorite vinaigrette.
Tortilla Wraps: Use the chicken strips to create delicious wraps with fresh vegetables and sauces.

Common Mistakes to Avoid

Overcrowding the Baking Sheet: This causes the chicken to steam instead of crisp. Ensure enough space between tenders.
Not Preheating the Oven: Skipping this step can result in uneven cooking. Always preheat to get that perfect crunch.
Using Wet Hands: If your hands are wet while breading, the breadcrumbs won’t stick well. Dry hands ensure an even coating.

Storing Tips

Refrigeration: Store leftovers in an airtight container in the fridge for up to three days.
Freezing: These tenders freeze well! Place cooled strips in a freezer-safe bag for up to three months.
Reheating: For best results, reheat in the oven to regain crispness instead of using the microwave.

Conclusion

Homemade baked chicken tenders are a delicious and healthier alternative to fried options, packed with flavor and nutrition. Enjoy customizing them to suit your taste, and don’t forget to share your creations! Try this recipe today, leave a review, and subscribe for more delicious updates.

FAQs

A: Q: Can I use frozen chicken breast for this recipe?: A: Yes, but it’s best to thaw it completely first for even cooking.

B: Q: How can I make this recipe gluten-free?: A: Substitute the regular breadcrumbs with gluten-free breadcrumbs or almond flour.

C: Q: Can I bake these chicken tenders in advance?: A: Absolutely! You can prepare and bread the tenders ahead of time and store them in the refrigerator until you’re ready to bake.