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Crispy Baked Chicken Tenders (Healthy Version) - Easy, Crunchy, and Better For You

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds chicken tenders (or boneless, skinless chicken breasts cut into strips)
  • 1 cup whole-wheat panko breadcrumbs (regular panko works too)
  • 1/3 cup grated Parmesan cheese
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 large eggs
  • 2 tablespoons plain Greek yogurt (or milk) for the egg mixture
  • 1 tablespoon Dijon mustard (optional, for a tangy crust)
  • 1–2 tablespoons olive oil or avocado oil, divided (for the sheet pan and a light drizzle)
  • Lemon wedges, for serving (optional)
  • Your favorite dipping sauces: yogurt ranch, honey mustard, or marinara (optional)

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a sheet pan with parchment and set a wire rack on top. Lightly brush or spray the rack with oil. Using a rack helps the tenders crisp on all sides.
  2. Pat dry: Pat the chicken dry with paper towels. Dry chicken grips the coating better and browns more evenly.
  3. Make the breadcrumb mix: In a shallow bowl, combine panko, Parmesan, smoked paprika, garlic powder, onion powder, oregano, salt, and pepper. Stir to blend well.
  4. Whisk the egg mixture: In another bowl, whisk the eggs with Greek yogurt (or milk) and Dijon mustard. The yogurt adds a gentle tang and helps the coating stick.
  5. Coat the chicken: Dip each tender in the egg mixture, letting excess drip off. Press into the panko mixture until well coated. Place on the greased wire rack. Repeat with all pieces.
  6. Light oil for crispiness: Drizzle or mist the tops lightly with olive or avocado oil. This small step greatly boosts color and crunch without deep frying.
  7. Bake: Bake for 12–15 minutes, flipping once at the 8–10 minute mark. Tenders are done when the coating is golden and the internal temperature hits 165°F (74°C).
  8. Optional broil: For extra crunch, broil for 1–2 minutes at the end, watching closely to avoid burning.
  9. Rest and serve: Let the tenders rest for 3 minutes. Squeeze lemon over the top if you like. Serve with your favorite dipping sauce.