Oven-Baked Panko Chicken Tenders
These oven-baked chicken tenders are coated in Italian-seasoned panko for a crisp, flavorful crust without deep-frying. Serve them with a creamy Greek yogurt dipping sauce blended with roasted red peppers, balsamic vinegar, basil, garlic, and black pepper for a tangy, herby accompaniment that works well for a casual lunch, family dinner, or party platter.
- Prep20 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Baked Panko Chicken Tenders, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 31
- Heart Health
- 51
- Metabolic
- 20
- Digestive
- 34
- Inflammatory
- 55
- Performance
- 46
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
- 2
Make the dipping sauce: Combine Greek yogurt, red peppers, balsamic vinegar, basil, salt, pepper, and garlic powder in a mini food processor. Blend until smooth, then refrigerate until ready to use.
- 3
Make the chicken tenders: In a small bowl, combine garlic powder, onion powder, salt, and pepper. Sprinkle over chicken tenders and toss to coat evenly.
- 4
Toast panko in a skillet over medium-high heat until golden brown, 4 to 5 minutes. Transfer to a shallow dish. Crack the egg into a separate shallow dish. Dip the chicken tenders in the egg, letting excess drip off, then coat with panko. Place the tenders on the prepared baking sheet.
- 5
Bake in the preheated oven until chicken is no longer pink in the center and the juices run clear, 12 to 15 minutes, flipping halfway through. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Serve with the dipping sauce.
- Calories 280.45 kcal Moderate 14%
- Protein 31.47 g Good Source 63%
- Carbohydrate 29.43 g 11%
- Total Fat 3.31 g Low Source 4%
- Saturated Fat 0.59 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 105.69 mg High 35%
- Sodium 795.8 mg High 35%
- Dietary Fiber 1.66 g Low Source 6%
- Total Sugars 3.67 g --
- Added Sugars 1.27 g Low Source 3%
- Calcium 76.4 mg Low Source 6%
- Iron 2.82 mg Moderate 16%
- Potassium 178.8 mg Low Source 4%
- Vitamin A 14.6 mcg Low Source 2%
- Vitamin C 0.11 mg Low Source 0%
- Vitamin D 0.25 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Sulfites
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Oven Baked Panko Chicken Tenders is made with 13 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Balsamic Vinegar, Black Pepper, Chicken Tenderloin, and Dried Basil. Each serving provides about 280.45 kcal, and is a good source of protein.
Recipe Questions
- What is Oven-Baked Panko Chicken Tenders made of?
- The main ingredients are Balsamic Vinegar, Black Pepper, Chicken Tenderloin, Dried Basil, Eggs. The full list of 13 is above.
- How long does it take to make Oven-Baked Panko Chicken Tenders?
- About 40 mins in total: 20 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 280.45 kcal. The full nutrition breakdown is above.
- Is Oven-Baked Panko Chicken Tenders easy to make?
- This recipe is rated easy, with 13 ingredients and 5 steps.
- Is Oven-Baked Panko Chicken Tenders healthy?
- Oven-Baked Panko Chicken Tenders has an easyChef Pro health score of 52/100. Per serving, it provides 280.45 calories and 31.47 g of protein, or 63% of the Daily Value. Worth noting per serving: sodium at 795.8 mg (35% of the Daily Value). It contains Eggs, Milk, Wheat, Gluten, Sulfites, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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