Introduction
Crispy homemade baked chicken tenders are a healthier, flavorful, and easy-to-make alternative to deep-fried chicken tenders. Perfect for a family meal, snack, or party appetizer, these tenders are coated in a crispy breadcrumb mixture, baked to perfection, and ready to be served with your favorite dipping sauce.
The History of Ingredients
The origins of chicken tenders date back to the 1950s in the United States. They are believed to have evolved from the “chicken finger” or “chicken strip” concept, which involves slicing boneless chicken breasts into thin strips and coating them with breadcrumbs or batter before cooking. Over time, these strips became a fast-food and home-cooked staple. The trend of baking instead of frying arose with a desire for healthier eating and a reduction in calorie intake.
The primary ingredients of this dish are chicken, breadcrumbs, and seasoning. While breadcrumbs can be traced back to Ancient Rome, breading as we know it became a hallmark of American cuisine during the 20th century, evolving as people sought quicker ways to create crunchy, flavorful coatings.
Ingredients Breakdown
- Chicken Breasts or Tenders: The main ingredient. Chicken breast is lean and perfect for creating tender strips, while chicken tenders are naturally tender and juicy.
- Breadcrumbs: The crispy exterior that gives the tenders their crunch. You can use regular, panko, or even gluten-free breadcrumbs.
- Eggs: Used as a binding agent to help the breadcrumbs stick to the chicken.
- Seasonings: Common seasonings include salt, pepper, garlic powder, onion powder, paprika, and sometimes herbs like thyme or oregano.
- Olive Oil or Cooking Spray: A light coating helps the breadcrumbs crisp up in the oven without the need for deep frying.
Step-by-Step Recipe:
Ingredients:
- 2 chicken breasts or chicken tenders (about 1 pound)
- 1 cup breadcrumbs (panko or regular)
- 1/2 cup grated Parmesan cheese (optional for extra flavor)
- 2 eggs, beaten
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil or cooking spray
Instructions:
- Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil or cooking spray.
- Prepare the Chicken: If using chicken breasts, slice them into strips (about 1-inch wide). If you’re using chicken tenders, you can skip this step.
- Set Up Breading Station:
- In a shallow dish, combine the breadcrumbs, Parmesan cheese (optional), garlic powder, onion powder, paprika, salt, and pepper.
- In another shallow dish, beat the eggs.
- Bread the Chicken: Dip each chicken strip into the beaten egg, allowing any excess to drip off. Then, coat the chicken in the breadcrumb mixture, pressing gently to ensure the breadcrumbs stick.
- Arrange on Baking Sheet: Place the breaded chicken tenders on the prepared baking sheet, making sure they’re not touching to ensure even baking.
- Bake: Lightly drizzle olive oil over the breaded chicken strips or spray with cooking spray to help them crisp up. Bake for 15-20 minutes, flipping halfway through, until the tenders are golden and crispy on the outside, and the internal temperature reaches 165°F (75°C).
- Serve: Serve your crispy chicken tenders hot with your favorite dipping sauce, like honey mustard, barbecue sauce, or ranch.
Tips for the Perfect Chicken Tenders:
- For Extra Crispiness: Use panko breadcrumbs, as they tend to be lighter and crispier than regular breadcrumbs.
- Don’t Skip the Oil: A light drizzle of olive oil or cooking spray helps the breadcrumbs get golden and crispy without frying.
- Flip Halfway: Flipping the tenders halfway through baking ensures an even, golden crust on both sides.
- Check the Internal Temperature: Always check with a meat thermometer to ensure the chicken reaches 165°F for food safety.
Variations and Customizations
- Seasoning Variations: Spice things up with Cajun seasoning, Italian seasoning, or smoked paprika for different flavor profiles.
- Breadcrumb Alternatives: For a gluten-free option, use crushed gluten-free crackers or almond flour.
- Add a Crunch: For extra crunch, try mixing in crushed cornflakes or crispy fried onions with the breadcrumbs.
- Herbs: Add fresh or dried herbs such as parsley, thyme, or rosemary to the breadcrumb mixture for added flavor.
- Dipping Sauces: Serve with a variety of dipping sauces like buffalo sauce, sweet chili sauce, or a creamy yogurt-based dip.
Health Considerations and Nutritional Value:
Chicken tenders baked at home are generally healthier than their deep-fried counterparts, as baking reduces the amount of oil and fat used in cooking. Here’s a breakdown of the nutritional value for 1 serving (about 4 tenders):
- Calories: 280-300 (depends on the breadcrumbs and oil used)
- Protein: 25g (from chicken)
- Carbohydrates: 20g (mainly from breadcrumbs)
- Fat: 12g (includes the olive oil or cooking spray)
- Fiber: 2g (depends on the breadcrumbs)
- Sodium: 500mg (may vary based on seasoning and Parmesan)
Health Considerations:
- Gluten-Free: Swap out regular breadcrumbs for a gluten-free version if needed.
- Low-Calorie Option: Use minimal oil or cooking spray to keep the calorie count lower.
- Protein: Chicken tenders are a great source of lean protein, making them an ideal option for a post-workout meal or a satisfying dinner.
FAQ
Q: Can I make these chicken tenders in advance? A: Yes, you can bread the chicken tenders ahead of time, refrigerate them, and bake them when you’re ready to cook. You can also freeze them before baking for up to 3 months. Just bake them straight from the freezer, adding a few extra minutes to the cooking time.
Q: Can I use chicken thighs instead of breasts? A: Absolutely! Chicken thighs are more flavorful and tender, though they may have a slightly higher fat content.
Q: Can I air fry these instead of baking? A: Yes, you can air fry them! Preheat your air fryer to 375°F (190°C) and cook the tenders for 10-12 minutes, flipping halfway through.
Q: What dipping sauces go well with these tenders? A: Popular dipping sauces include honey mustard, ranch, barbecue sauce, buffalo sauce, and sweet chili sauce.
Crispy Homemade Baked Chicken Tenders
Ingredients
- 1 lb chicken breasts or chicken tenders cut into strips
- 2 large eggs beaten
- 1 cup panko breadcrumbs or regular breadcrumbs
- ½ cup grated Parmesan cheese optional, for extra flavor
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- Olive oil spray for coating
Instructions
- Prep the Chicken:
- If using chicken breasts, slice them into strips about 1-inch wide.
- If using chicken tenders, you can skip this step, as they are already pre-cut into strips.
- Prepare the Breading Stations:
- In one bowl, beat the eggs until smooth.
- In another bowl, combine the panko breadcrumbs, Parmesan cheese (if using), garlic powder, paprika, onion powder, salt, and black pepper.
- Season the Chicken:
- Season the chicken strips lightly with a pinch of salt and pepper to enhance the flavor.
- Bread the Chicken:
- Dip each chicken strip first into the beaten egg, allowing any excess to drip off.
- Then, coat the chicken strip in the breadcrumb mixture, pressing lightly to ensure the crumbs stick.
- For extra crunch, you can repeat the egg and breadcrumb dipping process (double coating).
- Prepare the Baking Sheet:
- Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.
- If available, place a wire rack on top of the baking sheet. This helps with air circulation and results in crispier tenders.
- Arrange the Chicken on the Baking Sheet:
- Place the breaded chicken tenders on the prepared baking sheet or wire rack, making sure there’s space between each tender for even cooking.
- Bake the Chicken Tenders:
- Preheat the oven to 400°F (200°C).
- Lightly spray the chicken tenders with olive oil spray for a crispy texture.
- Bake for 20-25 minutes, flipping halfway through. The tenders should be golden brown and crisp when done.
- Ensure the chicken reaches an internal temperature of 165°F (74°C) for full doneness.
- Serve and Enjoy:
- Once cooked, remove the tenders from the oven and let them rest for a few minutes.
- Serve with your favorite dipping sauces, such as honey mustard, BBQ sauce, or ranch!