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Jan 25
31

Baked Chicken Tenders

Baked Chicken Tenders

I love chicken fingers, I could eat them every day and probably never get sick of them. These Baked Chicken Tenders are a lifesaver because they’re much healthier than their fried counterparts and I love the seasoned cornflake crumbs and the little hint of heat. These are super easy to make for a weeknight meal and a serving is just 229 calories or 2 Weight Watchers SmartPoints!

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Baked Chicken Tenders

You can serve these Baked Chicken Tenders with any of your favorite dipping sauces, but they’d also be great in a wrap or chopped up on a salad. Get creative! You can easily find the pre-cut chicken breast tenderloins in most grocery stores, but I almost always buy a big pack of full size chicken breasts and cut them up myself. This is mostly because it’s cheaper and my husband sometimes gives me the side eye if I spring for the pre-cut tenders. No judgement here either way!

Baked Chicken Tenders

If you love chicken like I do, check out my Pimento Cheese Stuffed ChickenCream Cheese Stuffed Everything ChickenAntipasto Chicken RouladesCheddar Ranch Chicken TendersCheesy Bacon BBQ ChickenPesto Chicken RouladesLemon Pepper Iced Tea ChickenCheesy Chicken and StuffingPizza Chicken Roulades, Thai Chicken SkewersChicken PiccataSlow Cooker Buffalo Chicken and many, many more in the chicken section of my recipe index!

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Baked Chicken Tenders

Yield: 4 (roughly 5.25 ounce) servings

Ingredients:

  • 4 teaspoons flour
  • ½ teaspoon paprika
  • 1.25 lbs raw boneless skinless chicken breast tenderloins (you can also buy breasts and cut them into strips)
  • 2 egg whites, beaten
  • ½ cup cornflake crumbs (these are sold by the other bread crumbs in my stores, no need to crush your own!)
  • ½ teaspoon dried parsley flakes
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder

Directions:

  1. Pre-heat the oven to 375 degrees. Line a baking sheet with parchment paper and set aside.
  2. In a small dish, mix together the flour and paprika. Place the chicken strips into a gallon Ziploc bag and add the flour/paprika mixture. Seal the bag and shake to coat the chicken.
  3. In a shallow dish, beat the egg whites and set aside. In a separate shallow dish, stir together the cornflake crumbs, parsley, salt, pepper, cayenne, onion powder and garlic powder.
  4. One at a time, take the flour-coated chicken strips and coat them in the egg whites and then press them into the dish of corn flake crumbs and flip so that both sides are coated in crumbs. Transfer the crumb-coated strips to the prepared baking sheet.
  5. When all the chicken tenders are coated and on the baking sheet, spray the tops of them with cooking spray and place in the oven to bake for 18-20 minutes until cooked through.

Weight Watchers Freestyle SmartPoints:
2 per serving* (SP calculated using the recipe builder on weightwatchers.com), a serving was 4 SPs on the previous program

Weight Watchers Points Plus:
6 per serving* (PP calculated using a Weight Watchers PointsPlus calculator and the nutrition information below)

Nutrition Information per serving*:
229 calories, 12 g carbs, 1 g sugar, 4 g fat, 1 g saturated fat, 35 g protein, 0 g fiber (from myfitnesspal.com)

*Since people may cut/buy different sized chicken tenders, I recommend determining the servings by weight. My finished tenders weighed a little over 21 ounces, so each serving was about 5.25 ounces by weight. For me this was around 3 tenders.

an Emily Bites Original

31 comments on “Baked Chicken Tenders”

  1. These like so good. I think I will try these and use a GF flour for some family members.

  2. This is going into my diner plan this week, looks delicious and I love chicken fingers too!

  3. Emily,

    I cannot wait to try these along with many other recipes of yours! I absolutely love all of your recipes as does my family! Keep em coming lady! 🙂

    Veronica

  4. I made these Saturday night and I loved them! Flavorful and crunchy!

  5. My husband made these – they are SO GOOD! I have a Weight Watcher friendly waffle recipe so we are going to have a chicken & waffle night next week.
    Thank you for all the recipes you create. They are a life saver!

  6. New to weight watchers, so when I found your website, I was excited. Trying this recipe tonight. They are cooking in the oven right now.

  7. Hi Emily, I’m wondering about dipping the chicken in buttermilk (FF) instead of egg. I’ve seen them done that way quite a bit. Any thoughts on the difference?

    Thanks,
    Debbie

  8. Made them. Love, love, love them and so easy too. Very moist chicken. They heat up well as leftovers. Thanks for a great recipe

  9. These are now on the constant rotation. I double the recipe and the teens still eat it all. I add a little honey/mustard/mayo mix to top it off and it’s perfect. Thank you!!!

  10. I loved this recipe. It is one of the few baked chicken recipes that I have tried that was truly crispy. The chicken was moist and taste was amazing.

  11. I tried these and they were very good. I was wondering could I make a lot of these, put part of them in the freezer, already cooked ?

    • Hi Phyllis, I don’t freeze anything so I consider myself wholly unqualified to answer questions regarding how to best freeze specific foods and recipes. I’m sorry! If you try it out please report back!

  12. These were really good but a bit too spicy for my kids. Oops! I’ll leave out the cayenne next time.

  13. The absolute best chicken tender recipe we have found on the Internet. Nice kick too!

  14. What did you use as a dip?

  15. I tried these tonight. They were very good. I will be making this again.

  16. I know this recipe was made before Freestyle came out – is there a specific reason to use just egg whites vs. the entire egg? (They’re both 0 SP now, so wanted to check if there was another reason).

    • I have always used egg whites for dredging but you can certainly try using the whole egg if you prefer!

  17. Can you tell me what sides you serve with this? I’d like to make for my grandkids and up in the air about sides. Hmmmm….I’ll have to search your site for a Mac & Cheese. That would go great!

  18. I couldn’t find the pre-made corn flake crumbs I made my own but don’t think I crushed them enough as I ran out of the crumb mixture with 4 Tenders left. I haven’t cooked them yet- but they sure look like they’ll be super crunchy and delicious!

  19. Made these tonight and they were great! Thanks for a great recipe. 🙂

  20. Do you have the recipe and points for the dipping sauce?

  21. These turned out FANTASTIC! Even my extremely picky 13yr old loved them. They are better than the leading brand imo… Guilty pleasure without the guilt! We will definitely be having these often!

  22. I have CHF and need to watch my salt.Please put sodium mg. on your recipes.Thank you.

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