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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
    Save
    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.

    51 Comments

    1. These are my son’s favorite. I found your recipe years ago. He’s 17 now and is always happy to see these on our dinner menu! Thanks for sharing!

    2. Oh hi. Just stumbled upon your site as a homesick Bostonian on the west coast! My dude used to work at Joe’s and I just so happen to have all of these ingredients on hand. Thanks for the hit of nostalgia. Also, gorgeous blog!

    3. These were the most delicious chicken tenders ever, crunchy on the outside and moist on the inside. Usually I overcook chicken, but these were perfect. I’ll bet you can use the same method for fish.

    4. I just had these tonight and they were delicious! I know my grandkids will love them. Can’t wait to share them. Thanks for the recipe. This is definitely a keeper!

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