Healthy Baked Chicken Tenders (Crispy, Juicy & Air Fryer Option)
These crispy baked chicken tenders are juicy, high in protein, and made with simple ingredients—perfect for dipping, meal prep, or an easy weeknight dinner.
Ingredients
- 1 ½ pounds boneless, skinless chicken tenderloins*
- ½ cup low-fat buttermilk, optional, for marinating
- 1 large egg
- 1 tablespoon light mayonnaise
- 1 cup Italian-style seasoned breadcrumbs**
- 1 teaspoon smoky paprika, optional, for extra flavor
- Kosher salt, for sprinkling
Instructions
Oven Method:
- Preheat oven. Set oven to 450°F. Lightly mist a large baking sheet with nonstick oil spray. Note: If you have a wire rack, place it on top of the baking sheet—this helps air circulate and creates extra crispiness underneath.
- Set up dredging station.In a shallow bowl, whisk together the egg and mayonnaise until smooth.In a second shallow bowl, combine breadcrumbs and paprika, if using.
- Coat chicken. Remove chicken from the buttermilk (if using) and gently shake off excess liquid. Dip each piece into the egg mixture, letting excess drip off, then transfer to the breadcrumb mixture. Press gently so the coating sticks evenly on all sides.
- Arrange and season. As you finish coating each piece in bread crumbs, place them on the prepared baking sheet (or rack) in a single layer, making sure they’re not touching. Lightly mist the tops with oil spray and sprinkle the tops with kosher salt.
- Bake. Bake for 12 to 15 minutes—flipping halfway through—until golden brown, crisp, and cooked through (internal temperature should reach 165°F). Note: if using a wire rack, flipping is optional since air can circulate underneath.
Air Fryer Method:
- Preheat air fryer. Set to 400°F and lightly mist the basket with oil spray.
- Set up dredging station. In one bowl, whisk together the egg and mayo. In another, combine breadcrumbs and paprika.
- Prep and coat chicken. Remove chicken from buttermilk (if using), shake off excess, then dip into egg mixture and coat thoroughly in breadcrumbs, pressing gently to adhere.
- Arrange in basket. Place tenders in a single layer in the air fryer basket (do not overcrowd—work in batches if needed). Lightly mist tops with oil spray and sprinkle with salt.
- Cook. Air fry for 4 minutes, flip carefully with tongs, then cook another 4 to 5 minutes until crispy and cooked through.
- Serve with: Ketchup, BBQ sauce, creamy ketchup, spicy ketchup, or try a quick honey mustard for dipping!
Notes
Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer to bring back the crispiness.
Freezing Tips: Freeze cooked tenders in a single layer, then transfer to a freezer-safe bag or container for up to 2 months. Reheat from frozen in the oven or air fryer until hot and crisp.
Reheating from frozen (so they stay crispy!): These chicken tenders freeze and reheat nicely. For best quality and food safety, cook the tenders fully to 165°F before cooling and freezing. Once cooled, freeze them in a single layer until solid, then transfer to a freezer-safe bag or container. When you’re ready to enjoy, skip the microwave—dry heat is the key to bringing back that crispy coating.
Oven Method (best for larger batches): Preheat oven to 375°F. Place frozen tenders on a baking sheet. For the crispiest results, set them on a wire rack over the sheet pan so air can circulate underneath. Lightly mist the tops with olive oil spray. Bake for 15 to 20 minutes, until heated through and crispy. If the tenders are sitting directly on the baking sheet, flip halfway through. If using a wire rack, flipping is optional. For extra crunch, you can raise the oven to 400°F for the last 2 to 3 minutes.
Air Fryer Method (fastest and crispiest): Preheat air fryer to 375°F to 380°F. Arrange frozen tenders in a single layer and lightly mist with oil spray. Air fry for 8 to 10 minutes, flipping halfway through, until hot and crisp.
Toaster Oven Method (great for small portions): Set toaster oven to 375°F. Place tenders on the rack or a small tray and heat for 10 to 15 minutes, flipping once if needed, until warmed through and crispy. Avoid microwaving, which makes the coating soft.
Make-ahead tip: You can bread the chicken ahead of time and refrigerate for a few hours before cooking—perfect for easy dinner prep. Make it gluten-free: Use gluten-free breadcrumbs. Make it dairy-free: Skip the buttermilk or use a dairy-free version (like almond milk with a splash of lemon juice).
Flavor variations:
• Add ½ cup grated parmesan to the breadcrumbs for a cheesy crust
• Swap smoky paprika for chili powder or chipotle seasoning for a little heat
Serving ideas: Serve with sweet potato fries, roasted veggies, tucked into wraps, or sliced over a salad.
Nutrition Information per serving
Serving Size: 4 tenders (6 oz)Calories: 330Carbohydrates: 24gProtein: 46gTotal Fat: 6g— Unsaturated Fat: 5.5g— Saturated Fat: 0.5gCholesterol: 145mgSodium: 230mgPotassium: 63mgFiber: 2gTotal Sugar: 3g— Natural Sugar: 3g— Added Sugar: 0gIron: 2mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.