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Oven Fried Chicken Tenders with Panko

    These light and airy chicken strips provide a crunchy texture that isn’t fried and pairs perfectly with spicy mustard and sweet BBQ sauce for dipping.

    make your own chicken fingers with panko

    When my husband and I lived in Boston, we loved getting together with friends and family for dinner at Not Your Average Joe’s, a local restaurant chain. Baked Chicken Fingers with Panko and Dijon is my healthy version of their famous Mustard Crusted Chicken.

    Pan-fried, crispy, juicy perfection in all of its mustard glory- I can’t even begin to estimate the calorie count. Fortunately, we were fat, happy and in love so it didn’t matter.

    Lighty, fluffy and airy – panko is my go-to ingredient whenever I need a crispy, crunchy crust without gallons of oil. Dijon mustard adds flavor, spice, and tang with minimal added calories. Bake at a high temperature on an elevated cooling rack and you are well on your way to a skinny-jean friendly chicken fingers dinner.

    Frequently asked questions:

    Where can I find panko crumbs?

    Look for panko next to the traditional bread crumbs are your local grocery store. Unlike breadcrumbs that are typically in a cylinder looking container, panko crumbs are usually in a box.

    Do chicken fingers freeze well?

    Yes. They do.

    Can I use breadcrumbs instead of panko?

    Panko is much less soggy than a traditional breadcrumb. You’ll prefer panko!!

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    make your own chicken fingers with panko

    Oven Fried Chicken Tenders with Panko

    4.54 stars average
    These light and airy chicken fingers provide a crunchy texture that isn't fried and pairs perfectly with spicy mustard and sweet BBQ sauce for dipping.
    PREP: 10 mins
    COOK: 15 mins
    TOTAL: 25 mins
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    Servings: 4

    Ingredients
     

    • 1 ½ pounds chicken breast (boneless skinless cut in strips)
    • ¼ cup dijon mustard
    • 2 cloves garlic (grated)
    • 2 cups panko bread crumbs
    • 1 teaspoon salt
    • ½ teaspoon pepper
    • 1 tablespoon extra virgin olive oil
    • 1 tablespoon paprika

    Instructions
     

    • Pre-heat oven to 475 and lay a metal cooling rack flat on top of a baking sheet. Spray cooling rack with non-stick spray and set aside.
    • In a small bowl, combine mustard and garlic. Using a small brush, gently "paint" the chicken strips with the garlic mustard.
    • In a shallow bowl, use fork to combine panko, salt, pepper, olive oil and paprika. Working in batches, add mustard coated chicken to the panko mixture and press to evenly coat all sides. Place panko covered chicken strips on metal rack lined baking sheet.
    • Bake for 12-15 minutes or until browned, turning once halfway through.
    • Serve with BBQ or dipping sauce of choice.

    Notes

    Look for panko next to the traditional bread crumbs are your local grocery store. By baking the chicken on the cooling rack, hot air is able to circulate around the chicken helping to create a nice, crunchy crust.

    Nutrition

    Calories: 302kcalCarbohydrates: 25.5gProtein: 37.8gFat: 6.4gSaturated Fat: 0.5gPolyunsaturated Fat: 5.9gTrans Fat: 0gCholesterol: 90mgSodium: 1087mgFiber: 1.1gSugar: 2.2g
    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!
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    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:

    51 Comments

    1. Brittany
      Reply

      I have made these 2 weeks in a row! My son is such a picky eater and these are so easy and delicious. I am so happy I found your website.

    3. Kathy
      Reply

      Yum yum! These are in my oven as I am typing this. So easy to make and smell delicious. Never thought of putting garlic with the mustard, yum. Timer just went off. Yeh. Thanks again for this recipe.

        1. Kathy
          Reply

          These were awesome. Everyone loved them flavorful and delicious. I forgot to flip half way through cooking so not as crispy on back as on top. Awesome recipe. Thank you for a flavorful and delicious and quick dinner last night

        3. Celia
          Reply

          These are the best, better than any frozen and just as easy to make! I didn’t have fresh garlic so I just added some powdered garlic to the panko mix. I also just threw the chicken pieces in a bowl with the mustard and mixed well – it worked very well! My husband couldn’t stop eating them and can’t wait to share with my daughter.

          1. Liz DellaCroce
            Reply

            Oh I’m so glad to hear!!!! We haven’t made these in awhile but your comment is a good reminder to add them to the menu soon! So glad you enjoyed them.

        7. Cami
          Reply

          Made these for dinner and we all loved them!!! My husband went back for more and ate some cold out of the fridge and said he wouldn’t mind just keeping them in there for snacks! My three year old had fun helping me do the breading as well. All around fun and yummy:) Thanks Liz, can’t wait to try some more of your recipes!

        9. Amy
          Reply

          These sound perfect! I’m making them tonight and adding some parmesan cheese to the panko crumbs! Serving them with a cucumber/pepper salad to be extra healthy!=)

        10. Heidi
          Reply

          I made this dish for my son and myself last week and it was delicious! Best oven baked chicken strip recipe I have tried and there have been many. I never would have thought of adding the olive oil to the panko. It really helped crisp them up. Thank you!

        18. Amanda
          Reply

          Thank you so much for this delicious recipe! I never cooked chicken at such high heat before and I have to say it kept it very moist! Instead of paprika I used Pecorino Romano and it was delish! Will try the paprika some time, too. :) I also have never combined oil into the bread crumb mixture. It was a little difficult to mix, but I stuck with it.

          Thanks again!

        21. Erin @ Texanerin Baking
          Reply

          Chicken fingers are my favorite food ever! Sometimes I’m naughty and fry them and then eat about a dozen. Just because, you know… fried food is just bad reheated. ;)

          So I’m happy that baked chicken fingers exist! These look especially nice. :)

            1. katie
              Reply

              Do you freeze after they are coated & cooked?
              The panko breading does not get soggy? Thats great!
              How do you reheat them?

              Thanks

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