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one serving of baked chicken tenders on a plate with a fork removing a bite

Baked Chicken Tenders

Golden and crunchy chicken that's perfect for weeknight dinners.
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Course: Dinner
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 6
Calories: 379kcal

Ingredients

  • 2 eggs
  • ½ cup (115g) mayonnaise
  • 1 tsp dijon mustard
  • ¼ cup (59ml) water
  • 1 cup (63g) panko breadcrumbs
  • 3 tablespoons all-purpose flour
  • 1 teaspoon paprika powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon onion powder
  • Pinch cayenne pepper optional
  • 2 pounds (907g) chicken tenderloins

Instructions

  • Preheat the oven to 400F / 200C, prepare a large baking pan with parchment paper, and set aside.
  • In a shallow bowl, whisk the eggs, mayonnaise, water and mustard together.
  • In a separate bowl, combine breadcrumbs, flour, paprika, garlic powder, salt, pepper and onion powder.
  • Dip the chicken tenders into the egg mixture and then into the breadcrumb mixture, lightly pressing the breadcrumbs onto the chicken.
  • Place the tenders onto the prepared baking pan.
  • Spray the chicken with olive oil or vegetable oil spray if desired, then bake for 15 - 20 minutes or until cooked through according to a meat thermometer and the tops turn a light golden brown.

Notes

  • To cut chicken breast into tenders, slice the chicken ‘against the grain’ and cut it into strips of equal length and thickness for even cooking.
  • Lightly toast the panko in a dry skillet for an even crunchier coating.
  • Dry the chicken with paper towels before coating it in the wet batter. 
  • Lightly press the chicken when coating with breadcrumbs to help the mixture adhere to the chicken. 
  • Spray the chicken lightly with oil for a golden-brown crust. If you skip this step, the chicken will still be crunchy and flavorful.
  • Always check for doneness with a meat thermometer. Chicken should reach 165F/74C before removing it from the oven.
  • Storage - keep baked chicken tenders in an airtight container inside the fridge for 3 days.
  • There are 5 WW Blue Plan SmartPoints in one serving.

Nutrition

Calories: 379kcal | Carbohydrates: 11g | Protein: 36g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 159mg | Sodium: 786mg | Potassium: 630mg | Fiber: 1g | Sugar: 1g | Vitamin A: 303IU | Vitamin C: 2mg | Calcium: 41mg | Iron: 2mg