Skip the drive-thru and make extra crispy chicken tenders at home with this quick and easy recipe for crispy chicken tenders. Golden panko breading gives these crispy oven baked chicken tenders a satisfying crunch while keeping them light, with only 182 calories per serving. Each portion packs 29 grams of protein, making this a high protein chicken recipe perfect for anyone looking for easy high protein meal prep. With just 3 grams of total fat and 1 gram of saturated fat, these healthy crispy chicken tenders fit beautifully into a balanced, low fat diet. Ready in only 35 minutes, they’re ideal for weeknight dinners, a protein-packed lunch, or a family-friendly meal that tastes as good as it is nutritious.
Looking for more recipes like our extra crispy chicken tenders? Explore our collection of healthy breaded chicken recipes for even more crispy inspiration. We also have plenty of high protein lunch recipes to keep your meal prep exciting. Whether you’re planning a high protein dinner or a quick chicken lunch recipe, we’ve got you covered.
BONUS: We’ve included instructions on how to make crispy air fryer chicken tenders! Check it out at the bottom of the page!
Extra Crispy Oven Baked Chicken Tenders Without Frying
These crispy baked chicken tenders come out golden and crunchy on the outside and juicy on the inside every time. No deep frying needed! That’s what makes them a healthier option. They're baked with a light spray of oil instead of being submerged in it, which keeps each serving at just 182 calories and only 3 grams of fat. Made with lean, skinless chicken breast and seasoned with a blend of paprika, dried herbs and garlic powder, they’re a great source of high-quality protein (29 grams per serving) without added saturated fat or heavy breading. This is one of those go-to high protein dinner recipes that works for kids, meal prep, or even a quick lunch.
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.
