This oven-fried chicken tenders recipe is the perfect healthy alternative to traditional fried chicken. Lightly breaded with a coconut-panko mixture, these chicken tenders are crispy on the outside and juicy on the inside. Baked to perfection, this dish is sure to be a hit with both adults and kids alike.
Most ingredients for this recipe are quite common and probably already in your pantry, such as flour, salt, garlic and onion powder, paprika, and eggs. However, you may need to pick up some panko breadcrumbs and shredded sweetened coconut from the supermarket. Panko breadcrumbs, originating from Japan, are larger and crispier than typical breadcrumbs, and they help give the chicken that extra crunch. The shredded sweetened coconut adds a hint of sweetness to the savory chicken.
Ingredients for Oven-Fried Chicken Tenders
Unsalted butter: Used to grease the baking tray and add a hint of richness to the chicken.
Chicken tenders: The star of the show. Chicken tenders are lean, flavorful, and cook quickly.
Flour: Helps the egg adhere to the chicken, creating a firm base for the breadcrumbs.
Sea salt: Enhances the flavors of the other ingredients.
Garlic powder and onion powder: Adds a savory depth to the chicken.
Smoked paprika: Gives the chicken a smoky flavor.
Black pepper: Adds a bit of heat to the chicken.
Eggs: Helps the breadcrumbs stick to the chicken.
Milk: Used in conjunction with eggs to create the wet mixture for dipping.
Panko breadcrumbs: Japanese-style breadcrumbs that give the chicken a crispy, crunchy coating.
Sweetened shredded coconut: Adds a unique, sweet flavor and a bit of texture.
Dried basil and parsley: Adds color and an herbal note to the chicken.
One reader, Christine Drake says:
This oven-fried chicken tenders recipe is a game-changer! The tenders turned out crispy and flavorful, and the coconut added a delightful twist. It's a healthier alternative to traditional fried chicken, and my family absolutely loved it. Definitely a new favorite in our household!
Cooking Techniques for Perfect Oven-Fried Chicken Tenders
How to coat the chicken: The chicken tenders should be coated in the flour mixture, then dipped in the egg mixture, and finally coated with the panko and coconut mixture.
How to melt butter in the oven: Place the butter on a large rimmed baking tray and melt it in the preheated oven for a few minutes, then remove the tray once the butter is melted.
How to bake the chicken tenders: After coating the chicken, place them on the baking tray and bake for 12 minutes, then carefully flip the chicken and bake for an additional 6-8 minutes, followed by broiling for 1-2 minutes until the chicken turns golden and crispy.
How to serve the chicken tenders: Once the chicken is cooked, remove it from the oven and pat it with paper towels before serving immediately with your favorite dipping sauce.
How To Make Oven Fried Chicken Tenders
Sink your teeth into these crispy, oven-fried chicken tenders that’s coated in sweet-nutty coconut flakes, for a more unique and tasteful dish!
Serves:
Ingredients
- 5tbspunsalted butter
- 12chicken tenders,boneless skinless, cut into strips
- ⅔cupflour
- 2tspsea salt
- 2tspgarlic powder
- 1tsponion powder
- 1tspsmoked paprika
- 1tspblack pepper
- 2large eggs
- 2tbspmilk
- 1cuppanko breadcrumbs
- ½cupsweetened coconut,shredded, or crushed Cornflakes
- 1tspdried basil
- 1tspdried parsley
Instructions
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Preheat the oven to 400 degrees F.
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Place the butter on a large rimmed baking tray and melt in the oven for a few minutes. Remove baking tray once butter is melted.
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In a large zip-top freezer bag, combine the flour, salt, garlic powder, onion powder, paprika and pepper. Add the chicken and shake well to coat, pressing through the bag. Set aside.
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In a shallow bowl, add the eggs and beat lightly with the milk; set aside. In another shallow bowl, combine the coconut, Panko crumbs, and dried basil and parsley.
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Dip each chicken piece in the egg mixture, then coat well into the panko mixture, pressing down to make sure the coating sticks. Place the chicken onto the baking tray.
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Bake for 12 minutes, using tongs to carefully flip chicken. Bake for another 6 to 8 minutes, depending on how thick the chicken pieces are.
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Finish by broiling for 1 to 2 minutes, or until chicken turns golden and crispy.
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Remove the chicken and pat with paper towels.
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Enjoy immediately, served with favorite dipping sauce!
Nutrition
- Calories: 511.37kcal
- Fat: 30.84g
- Saturated Fat: 9.28g
- Trans Fat: 0.20g
- Monounsaturated Fat: 11.41g
- Polyunsaturated Fat: 5.45g
- Carbohydrates: 33.00g
- Fiber: 2.55g
- Sugar: 1.16g
- Protein: 24.90g
- Cholesterol: 105.88mg
- Sodium: 703.39mg
- Calcium: 53.13mg
- Potassium: 377.02mg
- Iron: 2.20mg
- Vitamin A: 59.80µg
- Vitamin C: 1.43mg
Pro Tip for Achieving Crispy Oven-Fried Chicken Tenders
To ensure your oven-fried chicken tenders are crispy and not soggy, make sure to fully coat them in the panko breadcrumb and coconut mixture. Press the mixture onto the chicken to make it stick. This creates a barrier that helps to keep the chicken moist while the outside gets crispy in the oven. Also, flipping the chicken halfway through the baking process ensures even browning and crispiness on both sides. Lastly, broiling the chicken for the last few minutes of cooking gives it that extra crunch and golden color. Remember, the key to a great oven-fried chicken is in the texture!
Time-Saving Tips for Making This Chicken Tender Recipe
Prep ahead: Prepare the flour and seasoning mixture in advance and store it in an airtight container. This will save time when you're ready to make the chicken tenders.
Double batch: Make a double batch of the chicken tenders and freeze the extras. When you're short on time, simply reheat them in the oven for a quick and easy meal.
Organized workspace: Set up a well-organized workspace with all the ingredients and tools you need before you start cooking. This will help streamline the cooking process and save time.
Multitask: While the chicken tenders are baking, use that time to prepare a side dish or salad to complete the meal.
Invest in quality tools: Invest in good quality kitchen tools such as sharp knives, efficient mixing bowls, and a reliable baking tray to make the cooking process more efficient.
Substitute Ingredients For Oven Fried Chicken Tenders Recipe
unsalted butter - Substitute with olive oil: Olive oil can be used as a healthier alternative to butter and will still provide a rich flavor to the chicken tenders.
boneless skinless chicken tenders - Substitute with tofu strips: Tofu strips can be used as a vegetarian alternative to chicken tenders, providing a similar texture and absorbing the flavors of the seasonings and breading.
flour - Substitute with almond flour: Almond flour can be used as a gluten-free alternative to traditional flour, providing a nutty flavor and a crispy texture when used for breading.
sea salt - Substitute with kosher salt: Kosher salt can be used as a substitute for sea salt, providing a similar level of saltiness to the dish.
garlic powder - Substitute with minced garlic: Minced garlic can be used as a substitute for garlic powder, providing a more intense and fresh garlic flavor to the chicken tenders.
onion powder - Substitute with finely chopped onions: Finely chopped onions can be used as a substitute for onion powder, providing a more pronounced onion flavor to the dish.
smoked paprika - Substitute with regular paprika: Regular paprika can be used as a substitute for smoked paprika, providing a milder flavor without the smokiness.
black pepper - Substitute with white pepper: White pepper can be used as a substitute for black pepper, providing a similar level of heat and flavor to the dish.
large eggs - Substitute with flax eggs: Flax eggs can be used as a vegan alternative to eggs, providing a binding agent for the breading mixture.
milk - Substitute with coconut milk: Coconut milk can be used as a dairy-free alternative to milk, providing a creamy texture to the breading mixture.
panko breadcrumbs - Substitute with gluten-free breadcrumbs: Gluten-free breadcrumbs can be used as a substitute for panko breadcrumbs, providing a similar texture and crunch to the chicken tenders.
shredded sweetened coconut - Substitute with chopped almonds: Chopped almonds can be used as a substitute for shredded sweetened coconut, providing a nutty flavor and crunchy texture to the breading mixture.
dried basil - Substitute with dried oregano: Dried oregano can be used as a substitute for dried basil, providing a similar herbaceous flavor to the dish.
dried parsley - Substitute with dried cilantro: Dried cilantro can be used as a substitute for dried parsley, providing a fresh and citrusy flavor to the chicken tenders.
Presentation Ideas for Serving Chicken Tenders
Elevate the plating: Arrange the oven-fried chicken tenders in a circular pattern on a large, white, oval-shaped plate, allowing the golden and crispy texture to be the focal point.
Incorporate vibrant colors: Garnish the dish with a sprinkle of finely chopped fresh parsley and paprika to add a pop of color and contrast to the golden-brown chicken tenders.
Add a touch of elegance: Place a small ramekin of homemade honey mustard dipping sauce on the side of the plate, using a miniature spoon to create a delicate drizzle around the chicken tenders.
Utilize negative space: Embrace the simplicity of the plate by leaving some areas empty, allowing the crispy chicken tenders to stand out and shine.
Incorporate height and dimension: Stack the chicken tenders slightly overlapping each other to create a visually appealing and dynamic presentation.
Emphasize symmetry: Ensure that the placement of the chicken tenders and garnishes is balanced and symmetrical, creating a visually pleasing arrangement for the judges.
Essential Kitchen Tools for Making Oven-Fried Chicken Tenders
Oven: A kitchen appliance used for roasting and baking food by surrounding it with dry heat, typically from above and below.
Baking tray: A flat, rectangular metal pan used for baking in the oven.
Zip-top freezer bag: A plastic bag with a zipper seal, commonly used for storing food and marinating ingredients.
Large bowl: A deep, wide container used for mixing ingredients.
Shallow bowl: A wide, shallow dish used for coating and dredging food items.
Tongs: A kitchen utensil with two arms that are joined at one end, used for picking up and manipulating food.
Paper towels: Absorbent disposable towels used for drying hands, wiping surfaces, and draining grease from food.
Storage and Freezing Instructions for Oven-Fried Chicken Tenders
- Let the oven-fried chicken tenders cool completely before storing them in an airtight container or resealable plastic bag. They can be kept in the refrigerator for up to 3-4 days.
- To maintain the crispiness of the chicken tenders, place a sheet of paper towel at the bottom of the container before storing them. This will absorb any excess moisture and prevent the tenders from becoming soggy.
- If you want to freeze the oven-fried chicken tenders, arrange them in a single layer on a baking sheet lined with parchment paper. Place the baking sheet in the freezer for about an hour or until the tenders are frozen solid.
- Once frozen, transfer the chicken tenders to a freezer-safe container or resealable plastic bag. Make sure to remove as much air as possible from the bag before sealing it to prevent freezer burn.
- Label the container or bag with the date and contents for easy reference.
- Frozen oven-fried chicken tenders can be stored in the freezer for up to 2-3 months.
- To reheat the frozen chicken tenders, preheat your oven to 375°F (190°C). Place the frozen tenders on a baking sheet lined with parchment paper and bake for 15-20 minutes, or until they are heated through and crispy.
- Alternatively, you can reheat the chicken tenders in an air fryer at 375°F (190°C) for 5-7 minutes, or until they are crispy and heated through.
How To Reheat Leftover Chicken Tenders
The best way to reheat leftover oven-fried chicken tenders is in the oven. Preheat your oven to 400°F (200°C) and place the chicken tenders on a baking sheet lined with parchment paper or aluminum foil. Bake for 10-15 minutes, or until the chicken is heated through and the coating is crispy again. This method helps to preserve the crispy texture of the panko breadcrumbs and shredded coconut.
Another option is to use an air fryer. Preheat your air fryer to 375°F (190°C) and place the leftover chicken tenders in the basket, making sure they are not overcrowded. Cook for 5-7 minutes, or until the chicken is heated through and the coating is crispy. The air fryer is an excellent choice for reheating fried chicken as it helps to maintain the crispy exterior while keeping the interior juicy.
If you're short on time, you can also reheat the chicken tenders in the microwave. Place the tenders on a microwave-safe plate and heat on high for 1-2 minutes, or until heated through. To help maintain some of the crispiness, place a damp paper towel over the chicken tenders while microwaving. Keep in mind that the coating may not be as crispy as when reheated in the oven or air fryer.
For a quick and easy meal, slice the leftover chicken tenders and use them as a topping for salads, wraps, or sandwiches. The crispy coating and flavorful herbs and spices will add a delicious twist to your favorite lunch or dinner recipes.
Interesting Trivia About Chicken Tenders
The recipe for oven-fried chicken tenders is a delicious and healthier alternative to traditional fried chicken. By using a combination of panko breadcrumbs and shredded sweetened coconut, the chicken tenders achieve a crispy and flavorful coating. This recipe also incorporates a blend of seasonings, including sea salt, garlic powder, onion powder, and smoked paprika, to enhance the flavor profile. Additionally, the use of unsalted butter and baking instead of frying reduces the overall fat content. These oven-fried chicken tenders are a great option for those looking for a tasty and guilt-free meal. Enjoy them with your favorite dipping sauce!
Is Making Oven-Fried Chicken Tenders at Home Cost-Effective?
Oven-fried chicken tenders can be a cost-effective option for a household. The use of basic ingredients like chicken tenders, flour, and spices keeps the cost reasonable. However, the addition of coconut and panko breadcrumbs may slightly increase the overall cost. Considering the quantity and quality of the dish, the approximate cost for a household of 4 people is around $15-$20. The overall verdict for this recipe would be 8/10, as it offers a flavorful and healthier alternative to traditional fried chicken tenders, making it a worthwhile investment for a delicious meal.
Is This Chicken Tender Recipe Healthy?
This oven-fried chicken tenders recipe has both healthy and unhealthy aspects. On the positive side, it uses boneless, skinless chicken tenders, which are a lean protein source. The recipe also incorporates spices like garlic powder, onion powder, and smoked paprika, which add flavor without excessive calories. However, the recipe has some less healthy components:
- The use of butter for coating the baking tray adds saturated fat
- The breading mixture includes flour and panko breadcrumbs, which are refined carbohydrates
- Shredded sweetened coconut adds extra sugar and calories
To make this recipe healthier, consider the following suggestions:
- Replace the butter with a healthier oil like olive oil or avocado oil, which contain beneficial monounsaturated fats
- Use whole wheat flour and panko breadcrumbs to increase the fiber content and reduce the glycemic impact
- Opt for unsweetened shredded coconut to minimize added sugar
- Incorporate more herbs and spices, such as oregano, thyme, or cayenne pepper, to enhance flavor without relying on salt or fat
- Serve the chicken tenders with a side of fresh vegetables or a salad to balance the meal with nutrients and fiber
By making these adjustments, you can enjoy a more nutritious version of this tasty chicken tender recipe. Remember, moderation is key, and pairing this dish with healthy sides can contribute to a well-rounded meal.
Editor's Opinion on This Oven-Fried Chicken Tender Recipe
This oven-fried chicken tenders recipe offers a delightful combination of flavors and textures. The use of panko breadcrumbs and shredded coconut creates a crispy and flavorful coating, while the seasoning blend adds depth to the dish. The method of oven-frying ensures a healthier alternative to traditional frying without compromising on taste. The result is tender, juicy chicken tenders with a satisfying crunch. This recipe is versatile and can be enjoyed as a main dish or as a tasty appetizer. It's a crowd-pleaser that will surely become a favorite in any home cook's repertoire.
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Why trust this Oven Fried Chicken Tenders Recipe:
This oven-fried chicken tenders recipe is a tried and true favorite, delivering a perfect balance of crispy coating and juicy, flavorful chicken. The combination of butter and panko breadcrumbs ensures a golden, crunchy exterior, while the addition of coconut lends a unique and delightful twist. With a blend of garlic powder, onion powder, and smoked paprika, these tenders are bursting with savory goodness. The meticulous instructions guarantee a foolproof cooking process, resulting in a mouthwatering dish that will undoubtedly become a household staple.
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