Easy Baked Chicken Tenders
Easy Baked Chicken Tenders come out ultra-crunchy thanks to a seasoned panko coating and a quick broil that boosts texture without any frying. Juicy on the inside with garlicky, peppery warmth and a hint of paprika, they’re perfect for busy weeknights or a kid-friendly dinner everyone can share.
- Prep15 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Easy Baked 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
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 31 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 45
- Heart Health
- 62
- Metabolic
- 25
- Digestive
- 32
- Inflammatory
- 28
- Performance
- 29
- General Wellness
- 1
Gather all the ingredients.
- 2
Preheat the oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil and coat it with cooking spray.
- 3
Put the egg in a shallow dish. Add the panko, garlic powder, onion powder, paprika, salt, and pepper to a large zip-top freezer bag and shake to mix well.
- 4
Dip 2 chicken strips into the egg, then place them in the panko mixture and shake to coat. Arrange the coated chicken pieces on the prepared baking sheet. Repeat with the remaining chicken.
- 5
Spray each chicken tender with cooking spray twice.
- 6
Bake the tenders in the preheated oven for 7 minutes. Flip them and continue baking on the other side until no longer pink in the centers, about 7 minutes more. Remove from the oven.
- 7
Position an oven rack about 6 inches from the heat source and preheat the oven's broiler.
- 8
Broil the tenders in the preheated oven for extra crunch for about 1 to 2 minutes more.
- 9
Serve hot and enjoy.
- Calories 643.59 kcal High 32%
- Protein 24.76 g Good Source 50%
- Carbohydrate 54.04 g 20%
- Total Fat 35.37 g High 45%
- Saturated Fat 2.74 g Moderate 14%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 92.51 mg High 31%
- Sodium 320.4 mg Moderate 14%
- Dietary Fiber 2.55 g Low Source 9%
- Total Sugars 1.77 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 20.03 mg Low Source 2%
- Iron 1.5 mg Low Source 8%
- Potassium 84.1 mg Low Source 2%
- Vitamin A 15.5 mcg Low Source 2%
- Vitamin C 0.21 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 🥚
- Wheat 🌾
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
Easy Baked Chicken Tenders is made with 9 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include Black Pepper, Chicken Tenderloin, Cooking Spray, and Eggs. Each serving provides about 643.59 kcal, and is a good source of protein.
Recipe Questions
- What is Easy Baked Chicken Tenders made of?
- The main ingredients are Black Pepper, Chicken Tenderloin, Cooking Spray, Eggs, Garlic Powder. The full list of 9 is above.
- How long does it take to make Easy Baked Chicken Tenders?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 643.59 kcal. The full nutrition breakdown is above.
- Is Easy Baked Chicken Tenders easy to make?
- This recipe is rated easy, with 9 ingredients and 9 steps.
- Is Easy Baked Chicken Tenders healthy?
- Easy Baked Chicken Tenders has an easyChef Pro health score of 37/100. Per serving, it provides 643.59 calories and 24.76 g of protein, or 50% of the Daily Value. Worth noting per serving: sodium at 320.4 mg (14% of the Daily Value) and saturated fat at 2.74 g (14% of the Daily Value). It contains Eggs, Wheat, Gluten, Garlic and Onions, 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.
How easyChef Pro scores recipes and products
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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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