Description
This Oven Baked Chicken Tenders recipe delivers crispy, flavorful chicken strips coated in a seasoned panko and Parmesan crust, baked to golden perfection. Served with a creamy roasted garlic yogurt sauce, this dish is a healthier alternative to fried chicken tenders and perfect for an easy dinner or snack.
Ingredients
Units
Scale
For the Chicken Strips:
- 1 pound chicken tenders
- 1/2 cup all-purpose flour
- 2 large eggs
- 1 cup panko breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon chicken bouillon
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- Olive oil spray
For the Roasted Garlic Yogurt Sauce:
- 1 head of garlic
- 1 tablespoon olive oil
- 1 cup plain Greek yogurt
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Preheat Oven: Preheat the oven to 425°F. Line a sheet pan with parchment paper and spray it lightly with cooking spray to prevent sticking.
- Roast Garlic: Prepare the roasted garlic by slicing off the top of the garlic head to expose the cloves. Drizzle with 1 tablespoon olive oil, wrap it tightly in foil, and place in the oven for about 30 minutes while you prepare the chicken. This will soften and mellow the garlic flavor.
- Prepare Breading Stations: Set up three shallow bowls for breading. Place the flour in the first bowl, whisk the eggs in the second, and combine the panko breadcrumbs, grated Parmesan, garlic powder, onion powder, chicken bouillon, Italian seasoning, salt, and black pepper in the third bowl. Mix the breadcrumb mixture thoroughly.
- Bread Chicken Tenders: Pat the chicken tenders dry with paper towels. Coat each tender in flour, shaking off excess, then dip it in the egg mixture ensuring full coverage. Finally, press each tender into the breadcrumb mixture to coat evenly. Place each coated tender on the prepared baking sheet.
- Bake Chicken: Lightly spray the coated chicken tenders with olive oil spray to help crisp them in the oven. Bake for 22 minutes, flipping halfway through to ensure even browning. The chicken should be golden brown outside and reach an internal temperature of 165°F.
- Prepare Garlic Yogurt Sauce: Once the garlic is done roasting, squeeze the softened cloves out of the head and mash them into a bowl. Mix the roasted garlic with the Greek yogurt and lemon juice. Season with salt and pepper to taste. Serve chilled alongside the baked chicken tenders.
Notes
- Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days.
- Reheat leftovers in an air fryer to restore their crispiness.
- For a gluten-free version, substitute all-purpose flour and panko breadcrumbs with gluten-free alternatives.
- Use low-fat Greek yogurt for a lighter dip option.
- If preferred, the garlic sauce can be prepared in advance and refrigerated to allow flavors to meld.
Nutrition
- Serving Size: 1 serving
- Calories: 380 kcal
- Sugar: 2 g
- Sodium: 600 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 2 g
- Protein: 38 g
- Cholesterol: 130 mg
