These Healthy Baked Chicken Tenders are a much healthier option compared to the fried version. With no oily fingers, you still get all the satisfying crunch in just 30 minutes!
INGREDIENTS
Honey Mustard Sauce:
- 1 cup (250 ml) mayonnaise
- 1/4 cup (60 ml) honey
- 1/4 cup (60 ml) English mustard or Dijon
Chicken Tenders:
- 2 cups (200 g) panko breadcrumbs (see notes)
- Oil spray
- 1/2 cup (50 g) grated parmesan
- 2 large chicken breasts (350 g), cut into 3-inch strips
- 1 egg
- 1/3 cup (50 g) all-purpose flour
- 1/2 tsp white pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp dried parsley
- 1 tsp salt
- Chopped chives, to sprinkle
- Sea salt flakes, to sprinkle
INSTRUCTIONS
Honey Mustard Sauce:
- Mix mayonnaise, honey, and mustard together. For a quicker and fresher taste, try making homemade mayonnaise in just 2 minutes!
Chicken Tenders:
- Preheat oven to 180°C / 350°F.
- Spread panko breadcrumbs evenly on a large baking tray. Lightly spray with cooking oil and bake for 10 minutes or until golden. Set aside to cool. Once cooled, transfer to a bowl and mix in parmesan cheese. Set aside.
- Cut chicken into 2-inch cubes and place in a large mixing bowl. Add egg, flour, white pepper, garlic powder, onion powder, paprika, parsley, and salt. Mix until well combined and chicken is coated.
- Using tongs, coat each chicken piece in the panko breadcrumb mixture. Place on a lined baking tray. Repeat with all chicken pieces, using two trays if necessary.
- Bake for 20 minutes. After baking, sprinkle with chopped chives and sea salt. Serve with your favorite sauce. My recommended pairing is the honey mustard sauce.
NOTES
- Chicken: This recipe uses chicken breast, but you can also use chicken tenders. Ensure all pieces are cut to the same size for even cooking. The safe internal temperature for chicken is 75°C / 165°F.
- Storage: Store cooked chicken tenders in an airtight container in the fridge for up to three days. To freeze, lay uncooked tenders flat on a baking tray, freeze, then transfer to a sealed freezer bag. To cook from frozen, bake at 180°C / 350°F for 12-15 minutes or until the internal temperature reaches 75°C / 165°F.
- Nutrition: Nutritional info is per serving, with the recipe making 4 servings.
- Measurement Notes: All ingredients are listed with Australian cup and weight measurements. For best results, measure ingredients by weight using kitchen scales.
NUTRITION (PER SERVING)
- Calories: 626 kcal
- Carbs: 36 g
- Protein: 11 g
- Fat: 48 g
- Saturated Fat: 9 g
- Polyunsaturated Fat: 26 g
- Monounsaturated Fat: 11 g
- Trans Fat: 0.1 g
- Cholesterol: 75 mg
- Sodium: 1398 mg
- Potassium: 146 mg
- Fiber: 2 g
- Sugar: 3 g
- Vitamin A: 243 IU
- Vitamin C: 2 mg
- Calcium: 182 mg
- Iron: 2 mg
