Introduction
Chicken tenderloins are the unsung heroes of the weeknight dinner world. These lean, juicy strips of white meat cook quickly and absorb flavor beautifully, making them the perfect foundation for a comforting and satisfying meal.
This recipe for crispy baked chicken tenderloins transforms a simple protein into a crave-worthy dish with a golden, crunchy coating — all without frying. Ideal for busy evenings, picky eaters, or meal prep, these oven-baked tenders deliver the flavor and crunch you love with less fuss and a lighter finish.
Whether you dip them in honey mustard, layer them into wraps, or serve them with your favorite sides, these chicken tenderloins are bound to become a regular favorite at your table.
Ingredients Overview
Each ingredient in this recipe plays a key role in building flavor, crunch, and juiciness. Here’s a closer look at what you’ll need and why:
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Chicken tenderloins: These are the small, tender strips of meat located under the chicken breast. They’re naturally juicy and cook quickly. You can substitute boneless, skinless chicken breasts cut into strips if tenderloins aren’t available.
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Buttermilk: Used to marinate the chicken, buttermilk tenderizes the meat and helps the coating stick better. If you don’t have buttermilk, you can mix regular milk with a tablespoon of lemon juice or vinegar.
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Egg: Helps bind the breading to the chicken and adds moisture for a crispier crust.
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Panko breadcrumbs: These Japanese-style breadcrumbs are coarser and give the tenders an ultra-crispy texture. If you need a gluten-free option, use crushed rice cereal or gluten-free panko.
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Parmesan cheese: Adds a savory, umami flavor to the breading and boosts the golden color when baked. Use freshly grated for the best results.
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All-purpose flour: Acts as the first layer of the breading process to help the egg and crumbs adhere.
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Paprika, garlic powder, onion powder, salt, and pepper: A simple blend of pantry spices that adds warm flavor and depth to the coating.
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Olive oil spray or cooking spray: Helps the breading crisp up in the oven without deep frying. For extra flavor, you can drizzle with a bit of melted butter before baking.
Step-by-Step Instructions
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Prep the chicken: If the tenderloins still have the tough white tendon attached, you can remove it for a more pleasant bite. Pat the tenderloins dry to help the marinade stick better.
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Marinate in buttermilk: In a bowl, combine the chicken tenderloins with buttermilk, salt, pepper, and a pinch of paprika. Let them soak for at least 30 minutes (or up to overnight) in the fridge. This not only seasons the chicken throughout but makes it extra tender.
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Set up your breading station: You’ll need three shallow bowls:
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One with flour seasoned with garlic powder and onion powder.
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One with a beaten egg.
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One with a mix of panko breadcrumbs and grated Parmesan cheese.
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Bread the tenderloins: Remove each piece from the buttermilk and dredge it first in the flour (shaking off the excess), then dip in the egg, and finally press into the panko-Parmesan mixture until fully coated.
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Line them up: Place the breaded tenderloins on a wire rack set over a baking sheet (or directly on a greased parchment-lined tray). Using a rack allows hot air to circulate, giving the tenders a crisp texture on all sides.
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Spray and bake: Lightly spray the tops of the tenders with cooking oil spray to promote browning. Bake at 425°F (220°C) for about 18–20 minutes, flipping halfway through. They should be golden brown and cooked through (internal temperature of 165°F/74°C).
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Optional broil: For extra crunch, broil for 2–3 minutes at the end. Keep an eye on them so they don’t burn.
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Serve hot: Let the tenders rest for a couple of minutes before serving to lock in the juices.
Tips, Variations & Substitutions
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Air fryer version: You can make these in the air fryer at 400°F for 10–12 minutes. Flip halfway through and lightly spray with oil.
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Spicy twist: Add cayenne pepper or hot sauce to the buttermilk marinade for heat lovers.
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Herb-infused: Mix in dried Italian herbs or fresh chopped parsley into the breadcrumb mixture for more complexity.
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Dairy-free: Substitute buttermilk with unsweetened almond milk + lemon juice and skip the Parmesan or use a plant-based cheese alternative.
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Gluten-free: Use almond flour in place of regular flour and gluten-free panko or crushed rice cereal.
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Kid-friendly: Keep the spices mild and serve with a trio of dipping sauces like ranch, ketchup, and BBQ.
Serving Ideas & Occasions
These crispy baked chicken tenderloins are a perfect fit for many occasions:
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Quick family dinners: Serve with roasted veggies and mashed potatoes or mac and cheese for a comforting plate.
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Lunch meal prep: Pair them with quinoa salad or pack into lunchboxes with fruit and a yogurt dip.
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Game day platter: Offer with a variety of dips like buffalo sauce, blue cheese, or honey mustard.
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Wraps and sandwiches: Slice and tuck into pita bread with lettuce, tomato, and a drizzle of tzatziki or spicy mayo.
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Party appetizers: Serve bite-size versions with toothpicks for easy, crowd-friendly snacking.
Nutritional & Health Notes
Chicken tenderloins are a lean source of high-quality protein, which makes this dish satisfying without being heavy. Baked instead of fried, these tenders are lower in fat and calories, especially when paired with lighter sides like steamed vegetables or salads.
A single serving (3–4 tenders) provides about 25–30g of protein, helping with muscle repair and satiety. Using whole-grain or gluten-free breadcrumbs can boost fiber content. For a lighter meal, skip the cheese or reduce the breadcrumbs.
This recipe is a great example of balanced comfort food — crispy, golden, and flavorful, yet not greasy or overly rich.
FAQs
Q1: Can I freeze baked chicken tenderloins?
Yes! After baking and cooling completely, place the tenders on a tray to freeze individually. Once frozen, transfer to a freezer bag. Reheat in the oven or air fryer at 375°F until hot and crispy.
Q2: How do I keep the breading from falling off?
Make sure to pat the chicken dry before breading, and let the coated tenders rest for 10–15 minutes before baking. Using a wire rack also prevents soggy bottoms that can cause the crust to detach.
Q3: Can I use chicken breasts instead of tenderloins?
Absolutely. Just slice boneless, skinless breasts into 1-inch wide strips. Adjust cooking time as needed based on thickness.
Q4: Why isn’t my coating crispy?
Using a wire rack and oil spray is key. Avoid overcrowding the pan, which traps steam. Also, don’t skip the panko breadcrumbs — regular breadcrumbs won’t get as crunchy.
Q5: What sauces go best with these tenders?
Popular options include honey mustard, ranch, garlic aioli, sriracha mayo, and sweet chili sauce. You can also make a quick dip with Greek yogurt, lemon juice, and herbs.
Q6: Can I prepare them ahead of time?
Yes, you can bread the chicken up to a day ahead and refrigerate until ready to bake. Or, bake and reheat them later in a hot oven to regain crispness.
Q7: How long do leftovers last in the fridge?
Store in an airtight container for up to 3 days. Reheat in the oven or air fryer to keep the coating crispy. Avoid microwaving, which can make them soggy.
Easy Chicken Tenderloins – Crispy Baked Tenders for Quick Weeknight Dinners
- Total Time: 50 minutes
- Yield: 4 servings 1x
Description
Crispy baked chicken tenderloins coated in Parmesan and panko — perfect for fast weeknight dinners or family-friendly meals.
Ingredients
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1.5 lbs chicken tenderloins
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1 cup buttermilk
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1 large egg
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1 cup panko breadcrumbs
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½ cup grated Parmesan cheese
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½ cup all-purpose flour
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1 tsp paprika
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½ tsp garlic powder
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½ tsp onion powder
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Salt and pepper to taste
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Olive oil spray (for baking)
Instructions
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In a bowl, marinate chicken tenderloins in buttermilk, paprika, salt, and pepper for 30 minutes or overnight.
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Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and place a wire rack on top.
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Set up three bowls: one with flour + spices, one with beaten egg, one with panko + Parmesan.
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Dredge each tenderloin in flour, dip in egg, then coat in breadcrumb mix.
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Arrange on the wire rack, spray tops lightly with olive oil.
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Bake 18–20 minutes, flipping halfway through. Broil 2–3 minutes for extra crisp.
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Let rest briefly before serving.
Notes
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Swap panko for gluten-free crumbs.
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Add chili flakes or cayenne for spice.
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Store leftovers in fridge for 3 days or freeze for up to 2 months.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Cuisine: American
Nutrition
- Calories: 320 per serving