Oven Baked Chicken Tenders

14 Aug

I have tried several versions of baked tenders, and, upto this point I have not posted any of them, because none of them really “hit the spot” to satisfy a true chicken finger craving. But, last night, I tried this version, and the results were very satisfying. Please note that you should not substitute regular breadcrumbs in this recipe. I’ve tried both types, and the Panko is really needed to give it a good crunch. I hope you all enjoy.


  • 1 lb uncooked chicken tenderloins (or you could cut up 1 lb of breasts)
  • 3 Egg Whites
  • 1/2 cup 1% Milk
  • 3/4 Cup All purpose flour*
  • 1/2 TBSP dried Rosemary (optional, but recommended)
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 1/4 Cup Seasoned Panko Bread Crumbs**

* I was able to find pre-seasoned panko at the store, but if you want to use regular, just add in about 1 tbsp parsley, 1/2 tbsp garlic powder, and maybe some salt and pepper.

** I ALWAYS use a pre-seasoned flour for recipes like this, and I think it makes all the difference in the world. You should check out This Site and consider buying some of, what I believe to be the best, from “The Old Mill” in Pigeon Forge TN.


1. In 4 separate, shallow dishes place the following: 1) Milk 2) Flour 3) Egg whites, whisked 4) Panko, Salt, Pepper, and Rosemary (stir together).

2. Dredge each of your chicken tenders into these 4 containers, in this order. 1) Milk 2) Flour 3) Egg white 4) Panko. Be sure to spend some time in that panko dish… pressing the crumbs into the tenders and really getting them good and covered.

3. Lay tenders on a metal baking sheet, sprayed with Pam.

4. Bake at 375 for about 20 Minutes. Flip Tenders over and continue baking about 5 min longer, or until cooked through.

5. If you feel your tenders are not brown enough for your liking, turn the broiler on for a minute or so, but watch them closely so they don’t burn.

Enjoy. These come out crunchy and flavorful, and my husband says he even liked them better than the fried version I made the same night.


Makes 3 Servings= 310 Calories per serving

Approximately 8 weight watchers points plus per serving



4 Responses to “Oven Baked Chicken Tenders”

  1. Linda from Wisconsin August 14, 2014 at 5:40 pm #

    This looks great!


  2. Suzanne August 21, 2014 at 6:01 pm #

    These were delicious. I did need more panko crumbs and egg whites than the recipe called for. But overall, the chicken tenders were very tasty and crunchy.


    • mommysonadiet August 21, 2014 at 8:33 pm #

      I’m so glad you liked them. Interesting that your crumbs and eggs didn’t go as far… I literally used every single breadcrumb, and had just enough, but I threw away extra egg whites when I made them. Maybe our tenders were different sizes?? Thanks for the comments. I’ll make a note on the recipe and give a new calorie count using more Panko. 🙂



  1. Weekly Menu # 2 | Mommy's on a diet - September 28, 2015

    […] Oven Baked Chicken Tenders with Hungry Girl Onion rings (393 calories) […]


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