Description
Crispy, golden Baked Chicken Tenders with juicy meat and a flavorful Parmesan-panko coating. Ready in under 30 minutes and perfect for lunchboxes.
Ingredients
Scale
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- 1 lb (450g) chicken tenderloins or boneless, skinless chicken breasts cut into strips
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- ½ cup all-purpose flour (optional, for extra adhesion)
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- 2 large eggs, beaten – or ½ cup buttermilk
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- 1 ½ cups panko breadcrumbs
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- ½ cup grated Parmesan cheese
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- 1 tsp garlic powder
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- 1 tsp paprika (smoked or sweet)
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- ½ tsp onion powder
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- ½ tsp salt, or to taste
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- ¼ tsp black pepper, freshly ground
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- Cooking spray or olive oil spray, for misting
Instructions
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- Preheat the Oven – Set your oven to 425°F (218°C). A hot oven is crucial for achieving a crispy exterior without overcooking the meat.
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- Prepare the Breading Station – Arrange three shallow bowls: one with flour (optional for extra adhesion), one with beaten eggs or buttermilk, and one with seasoned panko breadcrumbs mixed with Parmesan cheese and spices.
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- Coat the Chicken – Dip each strip into the flour (if using), shake off excess, then into the egg or buttermilk, and finally press firmly into the panko mixture to ensure a thorough coating.
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- Arrange on Wire Rack – Place the breaded strips on a wire rack set over a parchment-lined baking sheet. This setup promotes even cooking and prevents soggy bottoms.
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- Oil Mist for Crispness – Lightly spray each tender with cooking oil to encourage browning.
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- Bake – Place on the lower-middle oven rack and bake for 10–12 minutes before flipping. Continue baking for another 5–8 minutes or until the internal temperature reaches 165°F.
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- Rest – Let the tenders rest for 3–5 minutes on the rack to allow steam to escape and maintain the crispy coating.
Notes
- · Use a wire rack for maximum crispiness.
- · Cool completely before packing in lunchboxes to prevent sogginess.
- · Swap spices to match your child’s taste preferences.
- Prep Time: 10 Minutes
- Cook Time: 20 Minutes
- Category: Lunch
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 Tender
- Calories: 120Kcal
- Sugar: 0.5g
- Sodium: 180mg
- Fat: 5g
- Saturated Fat: 1.5g
- Carbohydrates: 6g
- Protein: 12g
Keywords: Chicken Tenders