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Chicken Tenders Recipe

These Chicken Tenders are crispy, juicy, and a flavor-packed delight! Perfect for family dinners or entertaining guests.
Prep Time30 minutes
Cook Time20 minutes
Total Time50 minutes
Servings: 4 servings

Ingredients

  • 1 tablespoon kosher salt
  • 1/2 teaspoon kosher salt divided
  • 2 teaspoons smoked paprika divided
  • 1 teaspoon onion powder divided
  • 1 teaspoon garlic powder divided
  • 1 tablespoon honey
  • 1 cup low fat buttermilk *
  • 1.5 pounds chicken tenderloins or boneless skinless chicken breasts cut into 3/4-inch strips (about 12 strips total)
  • 2 cups whole wheat Panko bread crumbs (if you can’t find whole wheat, swap regular Panko*)
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon Dijon mustard
  • 1/2 cup non-fat plain Greek yogurt
  • 2 tablespoons Dijon mustard
  • 1 tablespoon honey plus 1 teaspoon, plus additional to taste
  • 1 pinch salt

Instructions

  • In a mixing bowl, combine 1 tablespoon of kosher salt, 1 teaspoon of smoked paprika, ½ teaspoon of onion powder, ½ teaspoon of garlic powder, and honey with the buttermilk. Stir well to combine. Add the chicken strips to the buttermilk mixture, ensuring they are fully submerged. Cover and refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor.
  • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place a wire rack on top. This will help the tenders cook evenly and remain crispy.
  • In a shallow dish, combine the whole wheat Panko bread crumbs, 1 teaspoon of smoked paprika, ½ teaspoon of onion powder, and ½ teaspoon of garlic powder. Mix well to ensure the spices are evenly distributed.
  • In another bowl, whisk together the egg whites and 1 tablespoon of Dijon mustard until frothy. Remove the chicken from the buttermilk marinade and shake off excess. Dip each strip into the egg white mixture, allowing excess to drip off, then coat with the Panko mixture. Press the crumbs onto the chicken to ensure an even coating.
  • Place the coated chicken tenders on the prepared wire rack. Drizzle with 2 tablespoons of extra virgin olive oil. Bake in the preheated oven for 15-20 minutes or until the chicken is cooked through and the coating is golden brown. A meat thermometer should read 165°F (75°C) when inserted into the thickest part of the chicken.
  • While the chicken is baking, mix together ½ cup of Greek yogurt, 2 tablespoons of Dijon mustard, 1 tablespoon of honey, 1 teaspoon of honey, and a pinch of salt in a small bowl. Adjust the sweetness to taste. This creamy dipping sauce perfectly complements the crispy chicken tenders.

Equipment

  • Mixing bowls
  • Baking Sheet
  • Wire Rack
  • Whisk
  • Meat Thermometer

Notes

  • Make sure the chicken is completely coated in the buttermilk for maximum tenderness.
  • Do not overcrowd the baking sheet; this ensures even cooking.
  • Let the chicken rest for a few minutes after baking to keep it juicy.