Breaded Baked Chicken Tenders

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All right, let’s get real about one of life’s simple joys – chicken tenders. Those crispy, golden bites of pure happiness that make any day better. Whether you’re dunking them in sauces or just popping them like popcorn, there’s no denying the universal love for these little nuggets of deliciousness.

For details on cooking Chicken Tenders in general to keep them moist, check out our blog post.

Healthier Chicken Nuggets

Nutritional Information

Let’s start with the basics. A standard serving of unbreaded chicken tenders (about 2-3 pieces) typically contains around 120-180 calories, making them an excellent choice for lean protein. However, the exact nutritional content can vary based on the size of the tenders, the cooking method and any added ingredients. To keep things on the healthier side, we opted for baking instead of frying.

Breading Methods

There a couple of ways to “bread” food, from a light dusting of flour (gluten free or regular) or corn starch. Another option is tempura batter (light and airy), or crunchy nuggets, and of course extra crispified. All of these involve some sort of flour or powder to add a crunch to the chicken. Most also involve eggs and sometimes milk, mayonnaise (yes) or mustard in the “batter”.

In our recipe, we are creating a batter using greek yogurt, eggs and flour (gluten free works just fine here). Bumping up the protein without bumping up the fat too much.

Fry or Bake

We are opting to bake these chicken tenders, making them lower in overall fat than deep frying.

Dipping Sauce

Of course we love to sauce; there are a couple of ways to go. BBQ Sauce is amazing instead of ketchup (no, please).

In this recipe, we opted for creamy and super easy dipping sauces with the same Sweet Heat seasoning we used for the tenders.


Keeping the crunch is not easy with leftover tenders, or anything crunchy for that matter. If you actually have any leftovers, we recommend reheating these in a fry pan. Oil is not needed, just heat them that way to re-crunchify the coating after their nap in the fridge.

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