Description
This Oven Baked Chicken Tenders recipe delivers crispy, flavorful chicken strips with a crunchy panko and Parmesan crust, baked to golden perfection. Paired with a creamy roasted garlic Greek yogurt sauce, this dish offers a healthier alternative to fried chicken tenders without sacrificing taste.
Ingredients
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 your oven to 425°F. Line a sheet pan with parchment paper and lightly spray with cooking spray to prevent sticking.
- Roast Garlic: Cut the top off the garlic head, drizzle with 1 tablespoon olive oil, wrap in foil, and place in the oven. Roast for about 30 minutes while preparing the chicken until cloves are soft.
- Prepare Breading Station: Set up three shallow bowls: one with flour, second with whisked eggs, third with a mixture of panko, Parmesan cheese, garlic powder, onion powder, chicken bouillon, Italian seasoning, salt, and black pepper. Mix well.
- Coat Chicken: Pat chicken tenders dry with paper towels. Dredge each piece first in flour, then dip into the eggs, and finally coat evenly with the panko mixture, pressing gently to adhere. Place coated tenders on the prepared baking sheet.
- Bake Chicken Tenders: Lightly spray the coated chicken strips with olive oil spray. Bake in the preheated oven for 22 minutes, flipping halfway through, until golden brown and the internal temperature reaches 165°F.
- Make Roasted Garlic Yogurt Sauce: Once garlic is roasted and cooled slightly, squeeze the softened cloves out and mix into the Greek yogurt. Stir in lemon juice and season with salt and pepper to taste.
- Serve: Serve the baked chicken tenders hot alongside the roasted garlic yogurt sauce for dipping.
Notes
- Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days.
- Reheat leftovers in the air fryer or oven to restore crispiness.
- For extra flavor, you can add smoked paprika or cayenne to the breadcrumb mixture for a spicy kick.
- Use gluten-free flour and breadcrumbs for a gluten-free variation.
- Be sure the chicken is fully cooked by checking that the internal temperature reaches 165°F for food safety.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 2 g
- Sodium: 650 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 110 mg
