Easy Baked Chicken Tenders that are perfectly crispy, full of flavor and ready in about 20 minutes—oven-baked, not fried. Serve with your favorite dipping sauce for a family-friendly meal everyone will love.
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There’s nothing better than golden, flavorful chicken tenders that are crispy on the outside and tender and juicy on the inside. These Easy Baked Chicken Tenders are baked—not fried—so they’re a healthier option that still delivers satisfying crunch and great flavor. They’re perfect for kids, but adults will love them too. Pair them with your favorite dipping sauce—creamy honey mustard is an excellent choice—and serve with sweet potato fries or a side of mixed vegetables for a complete meal.
These tenders come together quickly and bake in about 20 minutes, making them a reliable weeknight go-to when you want something simple, tasty, and fast. The breadcrumb coating gets extra flavor from parmesan and seasonings, while a touch of dijon and Worcestershire in the egg wash gives the chicken extra depth.
Here’s What You’ll Need
- 1 lb chicken tenderloins – Pre-cut tenderloins save time, but you can slice boneless chicken breasts into even strips instead.
- 1 egg – Whisked with flavorings to make an egg wash that helps the crumbs stick.
- 1 cup whole wheat panko breadcrumbs – Panko gives extra crunch; use regular breadcrumbs if preferred.
- 1/4 cup grated parmesan cheese – Adds savory richness to the coating.
- 2 Tbsp flaxseed meal – Optional: boosts fiber and nutrition in the breadcrumb mix.
- 1 tsp dijon mustard – Mixed into the egg wash for tang and depth.
- 1 tsp Worcestershire sauce – A splash enhances umami flavor.
- Seasonings – 1 tsp dried thyme (or fresh), 1/2 tsp garlic powder, 1/4 tsp onion powder, plus salt and pepper to taste. Add paprika or cayenne if you like some heat.
How to Make Baked Chicken Tenders
- Preheat and prepare. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or place a wire rack on a baking sheet for extra crispness.
- Make the egg wash and breadcrumb mix. In one shallow bowl, whisk together the egg, dijon mustard, Worcestershire sauce, and a pinch of salt and pepper. In another shallow bowl, combine the panko breadcrumbs, grated parmesan, flaxseed meal, dried thyme, garlic powder, and onion powder.
- Coat the chicken. Dip each chicken tender into the egg mixture, then press into the breadcrumb mixture so each piece is well coated. Place coated tenders on the prepared baking sheet in a single layer, leaving a little space between pieces.
- Bake until golden. Lightly spray the tops of the tenders with cooking spray to help them brown, then bake for about 20 minutes, flipping once halfway through, until the coating is golden and the chicken reaches a safe internal temperature. Serve hot with chopped parsley if desired and your favorite dipping sauce.
Air Fryer Option
Yes—you can make these in an air fryer. Air-fried tenders get very crispy and cook faster, but depending on the size of your air fryer you may need to work in batches. Arrange tenders in a single layer in the air fryer basket and cook at 400°F (200°C) for 10–12 minutes, flipping halfway through, until golden and cooked through.
Serving Suggestions
- Serve as a main course with sweet potato fries and a dipping sauce like honey mustard, ketchup, or BBQ sauce.
- Add sliced tenders to a salad for extra protein and crunch—drizzle with a lemon-dijon dressing.
- Use them in a wrap with greens, crunchy vegetables, and your favorite sauce.
- Offer them as an appetizer for game day or serve as a hearty after-school snack.
- Pair with steamed or roasted vegetables such as broccoli, green beans, or roasted potatoes for a balanced meal.
Prepping and Storing
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a preheated oven, toaster oven, or air fryer to restore crispness—avoid microwaving if you want the coating to stay crunchy. These tenders can also be frozen for up to 3 months; thaw completely before reheating for best texture.
Recipe Card
Easy Baked Chicken Tenders
Crispy outside, juicy inside—ready in about 30 minutes (10 min prep + 20 min bake).
Servings: 4 | Prep: 10 mins | Cook: 20 mins | Total: 30 mins
Ingredients
- 1 lb chicken tenderloins
- 1 egg
- 1 tsp dijon mustard
- 1 tsp Worcestershire sauce
- Salt and pepper, to taste
- 1 cup whole wheat panko breadcrumbs
- 1/4 cup grated parmesan cheese
- 2 Tbsp flaxseed meal (optional)
- 1 tsp dried thyme
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
Instructions
- Preheat oven to 400°F (200°C) and prepare a baking sheet with parchment or a wire rack.
- Whisk egg, dijon, Worcestershire, salt, and pepper in one shallow bowl.
- Combine breadcrumbs, parmesan, flaxseed meal, and seasonings in another shallow bowl.
- Dip each chicken tender in the egg mixture, then press into the breadcrumb mix to coat. Place on the baking sheet in a single layer.
- Lightly spray the tops with cooking spray and bake for about 20 minutes, flipping once, until golden and cooked through. Serve immediately.
Notes
* Tenders keep up to 4 days refrigerated and freeze up to 3 months. Reheat in oven or air fryer to crisp up.
Nutrition (approx.)
Serving: 3 chicken tenders | Calories: 303 kcal | Carbs: 13.6 g | Protein: 48.9 g | Fat: 5.4 g
More Chicken Recipes You’ll Love
- Air Fryer Sweet Potato Chicken Bites
- Crispy Chicken Parmesan
- Baked Chicken Fajita Roll-Ups
- Skinny Buffalo Chicken Bites
- Sheet Pan Lemon Rosemary Chicken
Hope you enjoy these Easy Baked Chicken Tenders! If you try them, please leave a review on the original post and share your photos on social media using #eatyourselfskinny—I love seeing your recreations.