Crispy Baked Chicken Tenders
Servings: 4
Calories: 776kcal
These Crispy Baked Chicken Tenders are the perfect fakeaway – juicy on the inside, golden and crunchy on the outside, without the need for deep-frying. Quick to prep, both oven and air fryer-friendly, and always a crowd-pleaser. Perfect for busy weeknights, freezer meal prep or anytime you want dinner sorted – without the takeaway bill!
Ingredients
- 600 g chicken tenderloins (tenders/mini fillets) (or use boneless, skinless chicken breast, cut into strips)
- 125 ml buttermilk (see note 1 for substitute)
- 90 g panko breadcrumbs
- 2 tbsp plain (all-purpose) flour
- 1 tbsp sweet paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried oregano (optional)
- ½ tsp sea salt flakes, plus extra to season after baking
- ¼ tsp freshly cracked black pepper
- Olive oil spray or olive oil, to drizzle
HONEY MUSTARD DIPPING SAUCE
- 250 g whole-egg mayonnaise
- 1 tbsp dijon mustard
- 1 tbsp wholegrain mustard
- 1 tbsp honey
- 1 tbsp apple cider vinegar (can be substituted with lemon juice)
- 1 tbsp Worcestershire sauce (optional)
TO SERVE
Instructions
- Tenderise the chicken – Place the buttermilk and flour in a large bowl and whisk to combine. Add the chicken strips and toss to coat. Let them sit for 20 minutes (or cover and refrigerate for up to 24 hours). This helps tenderise the chicken and keeps it juicy. Alternatively, you can proceed with the recipe immediately.
- Make the honey mustard dipping sauce – In a bowl, combine the mayonnaise, both mustards, the honey, lemon juice and Worcestershire sauce (if using). Stir until smooth.
- Preheat – Oven: Preheat to 240°C (425°F) (220°C/200°C fan-forced) for at least 15–20 minutes (this is really important as they oven has to be hot!) and line a large baking tray with baking paper. Air fryer: Preheat to 200°C (400°F) for 5 minutes.
- Prepare the crumb – In a large bowl, combine the panko breadcrumbs, paprika, garlic powder, onion powder, oregano (if using), salt and pepper. Mix well.
- Crumb the chicken – Lift the chicken pieces out of the buttermilk, letting the excess drip off. Coat each piece in the breadcrumb mixture, pressing down firmly to help the crumbs stick.
- Cook the chicken – Oven method: Arrange the chicken on the prepared tray. Spray or drizzle generously with olive oil (for best results, don’t substitute a different kind of oil). Bake for 15–20 minutes, turning once halfway, until golden and cooked through.Air fryer method: Arrange the chicken in a single layer (cook in batches if needed). Spray lightly with olive oil. Air fry for 10–12 minutes, flipping halfway, until crisp, golden and cooked through.
- Serve – Serve the crispy chicken tenders with fries, green salad and the honey mustard sauce for dipping.
Notes
Note 1 – If you don’t have buttermilk, do not use regular milk with 1 teaspoon of lemon juice or vinegar stirred in (this is a common buttermilk sub, but it doesn’t work in this recipe as it’s not thick enough). Instead, use 2 eggs whisked with 2 tablespoons of flour.
Make Ahead
Marinate ahead – The chicken can be marinated in the buttermilk and flour mixture up to 24 hours in advance. Store, covered, in the fridge until you’re ready to crumb and bake. Crumb ahead – If you want to get even further ahead, you can fully crumb the chicken tenders and store them, uncooked, on a tray lined with baking paper in the fridge for up to a day before baking. This is a great time-saver for busy nights or even when catering for kids’ parties (this method will produce a slightly softer, but equally delicious crumb). Cooked and frozen – Fully cooked tenders freeze well. Once completely cool, transfer to an airtight container or snaplock bag and freeze for up to 2 months. Perfect for batch cooking and emergency dinners. To reheat cooked tenders from frozen: Oven – Place the frozen tenders on a baking tray lined with baking paper and bake at 200°C (400°F) (180°C/350°F fan-forced) for 15–20 minutes or until hot and crispy. Air fryer – Place the frozen tenders in the air fryer at 180°C (350°F) for 8–10 minutes, flipping halfway, until hot and crisp. There’s no need to thaw before reheating.Leftovers
Fridge – Store any cooked chicken tenders in an airtight container in the fridge for up to 3 days. The crumb will naturally soften slightly. Reheating – For best results, reheat the tenders in a 200°C (400°F) (180°C/350°F fan-forced) oven for 8–10 minutes, or in the air fryer at 180°C (350°F) for 5–7 minutes, until hot and crispy. The microwave works too if you’re short on time, but the crumb will lose its crunch. Freezing cooked tenders – See the make ahead instructions above. Honey Mustard Dipping Sauce – Store leftover sauce in a sealed jar or airtight container in the fridge for up to 5 days. Not suitable for freezing. Side dishes – Fresh salad ingredients won’t freeze well but can be prepped a few hours in advance and stored in the fridge until serving time.Nutrition Facts
Crispy Baked Chicken Tenders
Amount per Serving
Calories
776
% Daily Value*
Fat
55
g
85
%
Saturated Fat
9
g
56
%
Trans Fat
0.1
g
Polyunsaturated Fat
29
g
Monounsaturated Fat
13
g
Cholesterol
126
mg
42
%
Sodium
1254
mg
55
%
Potassium
794
mg
23
%
Carbohydrates
32
g
11
%
Fiber
3
g
13
%
Sugar
10
g
11
%
Protein
38
g
76
%
Vitamin A
1321
IU
26
%
Vitamin C
3
mg
4
%
Calcium
116
mg
12
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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