Ingredients
Scale
- 1 pound boneless, skinless chicken breasts or tenderloins
- 1 cup all-purpose flour
- 2 large eggs
- 1 cup panko bread crumbs
- 1/2 cup grated Parmesan cheese (optional for extra flavor)
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1 teaspoon salt
- 2-3 tablespoons olive oil or cooking spray
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
- Cut the chicken into evenly sized strips, about 1-inch wide.
- Set up breading stations: place flour, beaten eggs, and a mixture of panko, Parmesan, and seasonings in separate shallow bowls.
- Dredge each chicken strip in flour, then dip into the eggs, and coat thoroughly with the panko mixture. Press lightly to adhere.
- Arrange the coated tenders on the prepared baking sheet. Spray lightly with olive oil or cooking spray.
- Bake in the oven for 20-25 minutes, flipping halfway through, until golden brown and cooked through.
Notes
- For gluten-free options, substitute the all-purpose flour and panko with gluten-free alternatives.
- Adjust seasoning quantities for more or less flavor.
- Serve immediately with your favorite dipping sauces.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Healthy, High-Protein
Nutrition
- Serving Size: 3 tenders (approx. 120 grams)
- Calories: 320 Kcal
- Sugar: 2g
- Sodium: 620mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 85mg