Do you need to bake on a rack?

I find that these panko-crusted tenderloins don't need to be elevated on a rack and they still get very crispy on the bottom. The key is mixing the breadcrumbs with the oil so that they crisp up and using a hot oven will keep them from getting soggy on the bottom.

Can these be frozen and reheated?

Yes they can be frozen. Cool completely and then freeze until firm on a baking sheet until frozen. Then store in a sealed freezer bag up to 2 months. To thaw, lay on a plate lined with a paper towel and thaw in the fridge overnight. Heat in an air-fryer or oven set at 400 degrees until heated through, about 15 mins for oven. Air fryer times vary. For best results when reheating, flip them over half way through heating.

Can this be made gluten-free?

You can sub in gluten-free all-purpose flour or rice flour for the all-pourpose flour and use gluten-free panko.

Healthy Chicken Tenders - Healthy Seasonal Recipes

Name: Healthy Chicken Strips
Prep time: 15 min
Cook time: 22 min
Total time: 40 min
Cuisine: American
Ingredients: 1/3 cup all-purpose flour; 1/2 teaspoon salt, divided; 2 large eggs; 1 1/3 cup Panko breadcrumbs, preferably whole-wheat; 1 teaspoon sweet paprika; 1/8 teaspoon garlic powder; 5 teaspoons avocado oil or organic canola oil; 1 pound chicken tenders

Description

These crispy and healthy baked chicken tenders are baked in the oven instead of fried. They’re breaded in panko mixed with seasoning and oil, then baked to make a super crispy coating. Plus, they’re kid approved!

Ingredients

Units Scale

1/3 cup all-purpose flour
1/2 teaspoon salt, divided
2 large eggs
1 1/3 cup Panko breadcrumbs, preferably whole-wheat
1 teaspoon sweet paprika
1/8 teaspoon garlic powder
5 teaspoons avocado oil or organic canola oil
1 pound chicken tenders

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Instructions

Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray or brush lightly with oil.
Mix all-purpose flour with 1/4 teaspoon salt in a shallow dish.
Beat eggs in a second shallow dish. Set next to the flour.
Stir breadcrumbs, paprika, garlic powder and the remaining 1/4 teaspoon salt in a third shallow dish. Drizzle oil over the breadcrumb mixture and then mix thoroughly with a fork until all of the oil and spice coats the breadcrumbs. Set to the side of the egg mixture.
Use one hand for dry ingredients and one for wet ingredients while dredging the tenders. Dip a chicken tender in the flour mixture, turning to coat completely. Dip into the eggs, coating completely. Press into the breadcrumb mixture, turning to coat completely. Set on the prepared baking sheet. Continue with the remaining tenders one at a time. Discard any left-over dredging mixtures.
Transfer the baking sheet of breaded tenders into the oven and bake until the chicken is cooked through, 22 to 25 minutes.

Notes

These can be made with regular breadcrumbs, but they will not be as crispy.

Discard leftover breading, as it came in contact with raw chicken and raw egg.

Sweet Paprika is also known simply as paprika. In this recipe it serves to color the breadcrumb mixture to give it a golden hue as if it had been fried. It doesn’t contribute a lot of flavor to the final dish. However, hot paprika or smoked paprika would dramatically alter the flavor of the final dish.

Prep Time: 15 minutes
Cook Time: 22 minutes
Category: Main Course
Method: Baked
Cuisine: American

Nutrition

Serving Size: 2 to 3 chicken tenders each
Calories: 240
Sugar: 1.2 g
Sodium: 584 mg
Fat: 9.4 g
Saturated Fat: 1.6 g
Carbohydrates: 17 g
Fiber: 1 g
Protein: 21.2