Skip the drive-thru and make extra crispy chicken tenders healthy at home with this quick and easy recipe for heart healthy chicken tenders. Golden panko breading gives oven baked chicken strips a satisfying crunch while keeping them light, at 182 calories. With just 3 grams of total fat and 1 gram of saturated fat, these healthy chicken strips fit beautifully into a balanced, low fat, low cholesterol diet. Ready in 35 minutes, they’re dietitian-approved for weeknight dinners, a heart healthy lunch, and for moms who need a healthy chicken fingers recipe for kids!
Looking for more recipes like our homemade heatlhy chicken tenders? Explore our collection of healthy breaded chicken recipes for even more crispy inspiration.
BONUS: HealthEcooks Chef Jessica Kielman just developed a recipe on how to make crispy air fryer chicken tenders!
Healthy and Crispy Oven Baked Chicken Fingers Without Frying
These healthy baked chicken tenders come out golden and crunchy on the outside and juicy on the inside every time. No deep frying needed! Here's how we made this a healthy chicken fingers recipe. Season lean, skinless chicken breast strips with a spice blend of paprika, dried herbs and garlic powder and bake using a light spray of oil instead of submerging chicken strips in hot fat. Baking reduces calories and fat in tender chicken fingers. This is one of those fast food dinners that you can quickly turn into a healthier homemade chicken tender recipe for kids or moms and dads who are trying to lose weight.
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Baking healthy chicken tenders is easy and requires only a few minutes of prep work. Just dip chicken strips in a bowl of beaten eggs before coating the chicken with seasoned breadcrumbs. To keep the chicken strips healthy, bake at 375°F for 12 to 15 minutes. They won't feel greasy and they will taste like healthy fried chicken tenders.
Crispy chicken recipes that are heavily breaded and deep fried typically contain a lot of fat and calories. But baked chicken recipes can give you the same flavor and crunch while being much healthier. We use skinless boneless chicken breasts, which are low in saturated fat and are a lean source of protein. By coating the chicken in panko bread crumbs, it creates a crispy coating without the need to fry the chicken in lots of oil. That allows you to enjoy fast food favorites without the guilt.
When baking chicken tenders, cooking times may change based on the thickness of the chicken. This recipe calls for baking for 12-15 minutes at 375 degrees but oven temperatures vary so check the chicken for doneness on the earlier end of the timeframe. To make sure the chicken is fully cooked, cut into it and check if the meat is white and juices run clear. Avoid overcooking the chicken or it may be dry.
Whether you’re looking for healthy heart lunch ideas or you plan to eat these healthy chicken fingers at home for lunch and dinner, here are a few recipes that compliment this breaded chicken recipe:
Yes, especially chicken breast. Just two of these tenders have 29 grams of protein, which supports muscle health and helps keep you full longer.
Lean chicken breast is naturally low in fat and high in protein, making it a healthy choice for meals focused on heart health, weight management, and balanced nutrition.
Yes, especially when prepared without heavy oil or sodium. This recipe keeps sodium moderate and uses lean, skinless chicken for a heart healthy option.
Panko is lighter and crispier, which makes it perfect for baked crispy chicken tenders. It helps you get that deep-fried texture without frying.
Swap in gluten-free panko or crushed rice cereal. Make sure all seasonings are certified gluten-free if needed.
If you like this crispy oven chicken tenders recipe, try one of our other baked chicken favorites. These breaded chicken recipes bring serious crunch without the extra oil or cleanup.
Want faster results with less cleanup? Our air fryer crispy chicken recipes give you that same golden and crispy coating using hot circulating air. These are quick, easy, and perfect for busy weeknights or last-minute lunches.
For more quick and easy recipes, check out our entire collection of healthy air fryer meals.
Recipe yields 6 servings
Preheat the oven to 375 degrees. Lightly spray a baking sheet with nonstick cooking spray.
In a bowl, whisk the eggs. In another bowl, combine the panko bread crumbs, paprika, basil, oregano, parsley, garlic powder, salt and black pepper.
Dip chicken into egg and then toss into panko mixture.
Arrange the chicken in a single layer on the prepared baking sheet. Spray the chicken with nonstick cooking spray. Bake for 12 to 15 minutes, or until the chicken is cooked through and golden. Serve immediately or at room temperature.
If you want crispy air fryer chicken tenders instead of oven-baked, here’s how to do it. This method gives you the same golden coating in less time, with a perfectly crisp bite.
Prep Time: 10 minutes
Cook Time: 10–12 minutes
Total Time: 22 minutes
Instructions for making crispy chiken tenders in an air fryer:
Preheat your air fryer to 400°F. Prepare the chicken the same way — dip in egg, coat in the seasoned panko mix. Lightly spray the basket with cooking spray and arrange tenders in a single layer. Air fry for 5–6 minutes, flip, and cook another 5–6 minutes until the tenders are golden and cooked through (165°F internal temp). For best results, avoid overcrowding and work in batches if needed.
Try crushed whole grain cornflakes or crushed rice cereal for a similar crunch.
Use plain nonfat Greek yogurt or unsweetened plant-based milk to help the coating stick.
Use certified gluten-free panko or coarse almond flour for the breading.
Add cayenne pepper or chili powder to the seasoning mix for heat. And for an even spicier kick, add a dash of hot sauce to the whisked egg mixture.
Italian seasoning works well as a one-scoop substitute.
These chicken lunch recipes are great for high protein meal prep and balanced midday meals. They’re filling, fresh, and easy to pack or prep ahead.
