Golden, crunchy, and impossibly juicy — these Crispy Baked Chicken Tenders come together with just 5 pantry ingredients and bake to perfection in under 25 minutes. No deep-frying, no mess, just high-protein comfort food made for weeknight dinners or meal-prep wins.
When I think of a protein-packed dinner that everyone — kids included — will actually ask for again, crispy baked chicken tenders top the list. They’re lean, flavorful, and simple enough to make even on a busy night. No oil splatters, no deep fryer, just oven-baked crunch that rivals takeout.
As someone who’s spent years perfecting healthy, high-protein meals that don’t feel like “diet food,” I can promise these tenders hit every note: satisfying, easy, and nutritionally balanced. Each serving packs a solid dose of lean protein for muscle recovery, yet the golden coating keeps that crave-worthy crunch.
The best part? You only need five everyday ingredients — chicken breast strips, eggs, panko breadcrumbs, a dash of seasoning, and olive oil spray. That’s it. The oven does the rest. And if you’ve got an air fryer handy, these turn out equally perfect in half the time.
I use my Escali Primo Digital Food Scale to measure portions precisely — it keeps my macros on track and my prep consistent every single time.
If you love fast, healthy comfort meals like this one, you’ll definitely enjoy my 25 High-Protein Snacks for Muscle Gain roundup — it’s packed with simple, satisfying recipes that fit right into an active lifestyle.
Whether you’re fueling post-workout, prepping family dinners, or just craving something crunchy and guilt-free, this recipe proves that nutritious food can taste every bit as indulgent as the fried stuff.
Explore the Steps
Ingredients & Prep for Crispy Baked Chicken Tenders
These high-protein tenders come together in minutes with simple, wholesome ingredients — no complicated coating or deep-frying required. You’ll love how light yet crispy they turn out straight from the oven (or the air fryer).
Ingredients
- 1 lb (450g) chicken breast tenders (or boneless breasts cut into strips)
- 1 large egg
- 1 cup panko breadcrumbs
- 1 tbsp olive oil or olive oil spray
- 1 tsp garlic powder (or your favorite all-purpose seasoning)
- Salt and pepper to taste
- Optional: finely chopped parsley for garnish
Quick Substitutions:
- Use gluten-free panko for a lighter, allergy-friendly option.
- Swap in crushed cornflakes for extra crunch.
- Add a tablespoon of grated Parmesan for a savory twist.
Tools You’ll Need
- Lightyear Silicone Basting & Pastry Brush Set (2-Pack) – Ideal for brushing on a light coat of olive oil before baking.
- TOWINGO 9-Inch Silicone Kitchen Tongs (Set of 3) – Perfect for flipping the tenders mid-bake without damaging the coating.
- Escali Primo Digital Food Scale – Helps measure chicken portions accurately for consistent cooking and macros.
- Mercer Culinary Millennia 10-Inch Bread Knife – Slices raw chicken strips cleanly and safely.
- NileHome Stainless Steel Whisk Set (3-Pack) – For beating eggs quickly and evenly before dipping.
Prep Instructions (Oven or Air Fryer)
- Preheat the Oven to 425°F (220°C) or Air Fryer to 400°F (200°C).
- Set Up Your Coating Station: In one shallow bowl, beat the egg. In another, mix breadcrumbs, garlic powder, salt, and pepper.
- Dip & Coat: Pat chicken strips dry, then dip each one into the egg, followed by the breadcrumb mixture. Press gently to ensure even coating.
- Arrange: Place coated tenders on a parchment-lined baking sheet. For air fryer users, arrange in a single layer in the basket.
- Lightly Spray or Brush: Use your Lightyear Silicone Brush to apply a thin layer of olive oil for maximum crispness.
- Bake or Air Fry:
- Oven: Bake for 18–22 minutes, flipping halfway through, until golden brown and internal temp reaches 165°F (74°C).
- Air Fryer: Cook 10–12 minutes, flipping once.
- Serve Hot: Let rest for 2–3 minutes before serving. Sprinkle with parsley for freshness.
Pro Tip
For extra crunch, lightly toast the panko in a dry skillet for 2–3 minutes before coating the chicken — it gives that deep golden color and irresistible crisp texture without needing extra oil.
Step-by-Step Instructions for Crispy Baked Chicken Tenders
These baked chicken tenders are all about technique — getting that perfect crunch without the fryer. Follow these steps for consistent, high-protein results every time.
1. Preheat & Prepare
Set your oven to 425°F (220°C) or air fryer to 400°F (200°C). Line a baking sheet with parchment paper or lightly coat your air fryer basket with cooking spray.
Pro Tip: Preheating ensures even crisping and prevents soggy coating — don’t skip this step.
2. Mix the Coating
In a shallow bowl, whisk one egg until smooth using your NileHome Stainless Steel Whisk Set. In a separate bowl, combine the panko breadcrumbs, garlic powder, salt, and pepper.
Optional Flavor Boost: Add a teaspoon of smoked paprika or chili flakes for a spicy version.
3. Dip & Dredge
Pat chicken tenders dry with a paper towel. Dip each piece into the egg, then into the breadcrumb mix, pressing lightly so the crumbs stick.
Use your TOWINGO 9-Inch Silicone Kitchen Tongs to handle the chicken without removing the coating.
4. Arrange for Baking or Air Frying
Lay each coated tender on your baking sheet or air fryer basket in a single layer. Avoid overcrowding — airflow is key for crispiness.
Lightly brush or spray olive oil using your Lightyear Silicone Basting Brush for that golden, oven-fried texture.
5. Bake or Air Fry
- Oven: Bake for 18–22 minutes, flipping halfway through.
- Air Fryer: Cook for 10–12 minutes, shaking or flipping once.
They’re done when the coating is deep golden and the internal temperature hits 165°F (74°C). A Escali Primo Digital Food Scale or thermometer helps you portion and check doneness precisely.
Doneness Cue: The coating should sound crisp when tapped, and the inside should be white and juicy — never dry.
Healthy Dipping Sauce Ideas
Pair your baked tenders with one of these easy, protein-friendly dips:
- Greek Yogurt Ranch Dip: Combine Greek yogurt, garlic powder, dill, and a squeeze of lemon juice for a tangy, creamy finish.
(Try this quick version from our Cottage Cheese Ranch Dip recipe.) - Honey Mustard Yogurt Sauce: Mix equal parts Greek yogurt, Dijon mustard, and a drizzle of honey for a balanced, high-protein dip.
- Sriracha Yogurt Aioli: Stir together Greek yogurt, a spoonful of light mayo, and a dash of sriracha for heat and creaminess.
Pro Tip: Store leftover tenders in an airtight container for up to 4 days. Reheat in the air fryer for 3–4 minutes to bring back the crunch.
Nutrition & Benefits of Crispy Baked Chicken Tenders
These baked chicken tenders aren’t just about crunch — they’re a smart source of lean protein, ideal for fueling your workouts or feeding a busy family without the excess oil or calories of deep-fried versions.
Nutrition Breakdown (Per Serving)
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| 230 kcal | 32 g | 8 g | 6 g |
(Values based on one serving, roughly 4 oz chicken with coating.)
Macro Insight (Daniel’s Note): Each serving delivers over 30 grams of protein, making it a great post-workout meal that supports muscle repair and recovery. Pair these with a complex carb (like sweet potato wedges or quinoa) for complete energy balance.
Why This Recipe Works
1. Lean Protein from Chicken
Chicken breast is naturally low in fat and rich in amino acids — essential for building and maintaining lean muscle mass. Baked instead of fried, it retains juiciness without extra oil.
2. Panko Breadcrumbs for Texture, Not Grease
Unlike traditional breadcrumbs, panko crisps up beautifully with minimal oil, creating that satisfying crunch while keeping the recipe light.
3. Olive Oil Spray for Healthy Fats
A light brush of olive oil adds heart-healthy monounsaturated fats, helping your body absorb key vitamins while keeping the tenders crisp.
4. Simple Seasoning, Maximum Flavor
Garlic powder and salt keep it clean and flavorful. You can easily adjust the spices — a pinch of cayenne for heat or dried herbs for a Mediterranean twist.
Smart Serving Combos
For balanced meals, serve these tenders alongside:
- 5-Minute Winter Citrus Kale Salad – adds vitamin C and fiber.
- 5-Ingredient Roasted Veggie Quinoa Bowls – a complex carb pairing that keeps you fuller longer.
- Sweet Potato Protein Brownies – a high-protein treat to finish strong.
Health Benefits Summary
- Supports muscle growth thanks to lean protein
- Keeps you full longer with slow-digesting macros
- Reduces oil intake by baking instead of frying
- Family-friendly & kid-approved, even for picky eaters
Health Disclaimer: Always consult a healthcare professional for personalized dietary advice.
Serving Suggestions & FAQs for Crispy Baked Chicken Tenders
These tenders are the ultimate hybrid meal — healthy enough for your post-gym dinner yet delicious enough for the whole family. Whether you’re meal-prepping for the week or cooking for a crowd, they fit right in.
Serving Ideas
- Power Bowl Style: Layer your tenders over quinoa or brown rice, roasted veggies, and a drizzle of Greek yogurt ranch for a macro-balanced bowl.
- Kid-Friendly Wraps: Slice and tuck into whole-grain wraps with lettuce, tomato, and a light honey mustard spread.
- Meal-Prep Lunches: Store 3–4 tenders with mixed greens, cherry tomatoes, and a light vinaigrette for grab-and-go weekday meals.
- Party-Style Appetizer: Serve with dipping sauces from our Cottage Cheese Ranch Dip recipe or a quick Sriracha Yogurt Aioli for a protein-forward snack platter.
Storage Tips
- Store leftovers in an airtight container for up to 4 days in the fridge.
- To reheat, air fry for 3–4 minutes at 375°F — this brings the crunch right back.
- You can freeze cooked tenders for up to 2 months; thaw overnight before reheating.
FAQs About Crispy Baked Chicken Tenders
1. How do you keep baked chicken tenders crispy?
For maximum crunch, bake or air fry at high heat and avoid overcrowding the pan. Use panko breadcrumbs and lightly spray olive oil on top. Reheat in an air fryer to maintain crispness — never microwave.
2. Can I use an air fryer instead of an oven?
Yes! Air fry at 400°F (200°C) for about 10–12 minutes, flipping halfway through. The result is equally crisp and golden — with less than half the cooking time.
3. How can I make these chicken tenders gluten-free?
Swap the panko for gluten-free breadcrumbs or crushed cornflakes. The texture stays just as crisp while making it suitable for gluten-sensitive diets.
4. Are baked chicken tenders healthy?
Absolutely. Baking instead of frying cuts down on oil and calories, while keeping protein high. Pair with fiber-rich sides like 5-Minute Winter Citrus Kale Salad for a balanced meal.
Recommended Products
- Lightyear Silicone Basting & Pastry Brush Set (2-Pack) – Perfect for brushing olive oil evenly across the coating for extra crunch.
- TOWINGO 9-Inch Silicone Kitchen Tongs (Set of 3) – Helps flip tenders without damaging the crispy crust.
- Escali Primo Digital Food Scale – Ideal for portion control and precise ingredient measurement.
Coach’s Notes.
These Crispy Baked Chicken Tenders are proof that healthy cooking doesn’t need to be complicated — or boring. High-protein, budget-friendly, and ready in under 25 minutes, they fit perfectly into your meal-prep rotation or family dinner plan.
Stay consistent, cook smart, and keep flavor at the center of your nutrition goals.
