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Crispy Baked Chicken Tenders

Crispy, juicy and full of great flavour and texture, these chicken tenders (or strips) are fun to make, healthier thanks to baking, and come with a kicky honey mustard dipping sauce. Perfect game day snacking, or weekday eating. Cold for midnight snack is also recommended!
Course Main Course
Cuisine North American
Keyword chicken tenders, gluten free, honey mustard, panko breadcrumbs
Prep Time 30 minutes
Cook Time 20 minutes
Servings 4

Ingredients

  • 3 boneless skinless chicken breasts (about 1.5- 2lbs)
  • 1/2 cup flour gluten free if needed, see Notes
  • 2 eggs
  • 1 1/2 cups panko breadcrumbs gluten free if necessary
  • 1/2 cup freshly grated parmesan cheese see Notes

Spice blend

  • 2 tsp Italian seasoning
  • 1 tsp garlic powder
  • 1 tsp sweet or smoked paprika not Hot Hungarian
  • 1 tsp kosher salt
  • 1 tsp black pepper
  • 1/4 tsp chilli powder

Honey Mustard Sauce

  • 1/4 cup runny honey
  • 1/4 cup yellow or dijon mustard
  • 1/4 cup mayonnaise
  • 1 tsp apple cider vinegar
  • 1/4 tsp paprika
  • 1/4 tsp chilli powder
  • 1/4 tsp garlic powder, not garlic salt
  • salt and pepper

Instructions

  1. Preheat the oven to 425F, and place the rack in the upper third of the oven. Place a wire cooling rack over a large baking sheet. Spray the sheet with non-stick spray. If you don't have a cooling rack, line the baking sheet with foil and spray it. See Notes

  2. Pat the chicken dry. Slice away the tender from each breast. Cut the remaining chicken into strips, about 3 inches long, 3/4 in wide and thick.
  3. Place the flour in a wide, shallow bowl or pie plate. Crack both eggs into a second shallow bowl or pie plate. Combine the breadcrumbs and parmesan cheese in a third shallow bowl or pie plate.
  4. Combine the spice blend ingredients in a small bowl. Divide it evenly between the three bowls. Combine the ingredients in each bowl well.
  5. Using one hand take a strip of chicken and coat it in the flour. Shake off the excess flour and deposit it into the egg bowl. Use the opposite hand to turn the strip in the egg mixture. Lift and let the excess drip back into the bowl. Transfer the strip to the third bowl of breadcrumbs.
  6. Use your first hand to pat and turn the strip into the breadcrumb mixture. Transfer the strip to the wire rack over the baking sheet.
  7. Repeat with all the remaining chicken strips.
  8. Bake in the oven until cooked through and golden, and the internal temperature is 165F in the centre, about 18-20 minutes. Feel free to place under the broiler for a minute if you want more colour. Sprinkle with salt and serve.
  9. Serve with dipping sauce of choice, or the Honey Mustard sauce shown here.
  10. See blog post for more details.

Honey Mustard Sauce

  1. Combine everything except the salt and pepper. Add a good pinch of each. Taste and re-season as desired. Chill till needed.

Recipe Notes

You can use a gluten free cup for cup blend, or straight Cassava or Coconut flour.
Avoid using packaged in a can parmesan, it has the wrong texture, and no flavour. It will not help in the crisping process
Feel free to replace the parmesan cheese with finely chopped nuts, crushed corn flakes, crushed pretzels.

If not using a wire rack, turn the chicken pieces half way through the baking process.
Other dip options: BBQ, Ranch, Tzatziki, or even good ole ketchup!

Leftovers can be stored in a sealed container in the fridge for 3-4 days.  Re-heat in a toaster oven or oven, not the microwave.  Set heat at 350F and heat till warmed through.