Oven Fried Chicken Tenders
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4.5 from 18 votes

Oven Fried Chicken Tenders with Panko

Light and airy panko gives lean chicken breasts a crunchy texture that pairs perfectly with spicy mustard and sweet BBQ sauce for dipping.
Course Main
Cuisine American
Keyword kid friendly, skinny chicken tenders
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 302kcal
Author Liz Della Croce


  • 1 1/2 pounds chicken breast boneless skinless cut in strips
  • 1/4 cup dijon mustard
  • 2 cloves garlic grated
  • 2 cups panko bread crumbs
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 tablespoon paprika


  • 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.


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.


Calories: 302kcal | Carbohydrates: 25.5g | Protein: 37.8g | Fat: 6.4g | Saturated Fat: 0.5g | Polyunsaturated Fat: 5.9g | Trans Fat: 0g | Cholesterol: 90mg | Sodium: 1087mg | Fiber: 1.1g | Sugar: 2.2g