Oven Baked Chicken Tenders

Ingredients

• 680 g (1½ lb)chicken cutlets
• 90 g (1½ cups)panko breadcrumbs
• 1 tablespoonCajun seasoning
• 30 g (⅓ cup)freshly grated Parmesan cheese
• as neededavocado oil spray
• 1 largeegg
• 30 ml (2 tablespoons)milk
• 1 tablespoonmayonnaise
• 1 teaspoonspicy brown mustard (or Dijon mustard)
• 16 g (2 tablespoons)plain flour
• ½ teaspoonsmoked paprika
• ½ teaspoongarlic powder
• ½ teaspoonsalt
• ½ teaspoonfreshly ground black pepper

Instructions

1. 1

   Prepare the oven

   Preheat the oven to 204°C (400°F) on convection bake. Line a large baking sheet with parchment paper.

2. 2

   Mix the coating

   In a wide, shallow bowl, combine the panko breadcrumbs, Cajun seasoning and Parmesan cheese. The method also calls for covering a large baking sheet with parchment paper at this stage.

3. 3

   Make the batter

   In another wide, shallow bowl, whisk together the egg, milk, mayonnaise and mustard. Add the flour, smoked paprika, garlic powder, salt and black pepper, then whisk until combined.

4. 4

   Coat the chicken

   Dip the chicken tenders in the batter, then coat them in the panko mixture. Arrange them in a single layer on the prepared baking sheet and spray lightly with avocado oil.

5. 5

   Bake until crisp

   Bake for 15–20 minutes, until golden brown and cooked through.

What are chicken tenders?

Chicken tenders are strips of chicken coated in crumbs and cooked until the outside is crisp and the inside is tender. This American-style version takes the familiar breaded-chicken approach and bakes the pieces instead of frying them.

Panko gives the coating a light, coarse texture, while Parmesan and Cajun seasoning bring savoury, spicy flavour. The egg mixture helps the crumbs cling to the chicken.

Nutrition and macros by portion

The nutrition label shows one serving as written: 154 calories, 18g protein, 9g carbs, 5g fat.

The chicken provides most of the protein, while the panko and flour contribute carbohydrates. Parmesan, mayonnaise, egg and the oil spray contribute fat; serve the tenders with vegetables or salad to add a fresh side to the plate.

Why this coating works

Panko: These airy Japanese-style breadcrumbs make a crisp coating. Mix them evenly with the Cajun seasoning and Parmesan so each piece gets a balanced layer.

Batter: Egg, milk, mayonnaise and mustard form the wet coating. Whisk in the flour and seasonings until smooth enough to cling to the chicken.

Coating the chicken evenly

Wet first: Dip each tender in the batter and let any excess drip away briefly. This helps prevent the crumb layer from becoming overly thick.

Crumbs next: Press the chicken into the panko mixture so it is coated on all sides. Keep one hand for the wet mixture and one for the crumbs if you want to limit sticky fingers.

Getting a crisp finish

Single layer: Leave space between the tenders on the baking sheet so hot air can circulate around them. If they touch or overlap, the coating is more likely to soften.

Light spray: A light coating of avocado oil helps the crumbs brown in the oven. Avoid soaking the breading, which can make it greasy rather than crisp.

Timing and doneness

Check from 15 minutes: The recipe gives a 15–20 minute baking window, and the exact time can vary with the thickness of the chicken. Look for a golden coating and chicken that is cooked through.

For a precise check, use a food thermometer in the thickest piece; poultry should reach 74°C. If the tenders need more time, return them to the oven and check again shortly.

What to serve with them

Fresh sides: Serve the tenders with a green salad, slaw or steamed vegetables for a fresh contrast to the crisp coating. A baked potato or chips makes the meal more filling.

Dips: A simple yoghurt dip, honey mustard or barbecue sauce works well alongside the Cajun seasoning. Put the sauce on the side to help the coating stay crisp.

Recipe notes & tips

• Cut or choose tenders of similar thickness so they cook at roughly the same pace.
• Use a wide, shallow bowl for the crumb mixture to make coating easier.
• Shake off excess batter before dipping the chicken in the panko.
• Arrange the pieces in a single layer with a little space between them.
• Start checking the tenders at 15 minutes, especially if they are thin.
• Serve soon after baking for the crispest coating.

Variations

• Change the seasoning: Use a different Cajun blend if you prefer a milder or hotter coating.
• Try Dijon: Swap the spicy brown mustard for Dijon mustard, as suggested in the ingredient list.
• Add herbs: Mix dried herbs into the panko for an aromatic variation.
• Make it cheesier: Add a little extra grated Parmesan to the crumb mixture.
• Serve with a dip: Offer honey mustard or barbecue sauce on the side.

Common mistakes to avoid

• Crowding the tray: The tenders may steam rather than crisp; arrange them in a single layer with space between.
• Skipping the oil spray: The crumbs may brown less evenly; spray the coated chicken lightly before baking.
• Leaving thick batter on the chicken: The coating can turn heavy; let excess batter drip off before adding the crumbs.
• Using uneven pieces: Thin tenders can finish before thick ones; group similar-sized pieces together and check early.
• Overbaking: The chicken can dry out; begin checking at 15 minutes and remove it once cooked through.

How to store

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in an oven or air fryer until hot to help restore some crispness; the coating may soften in a microwave.

Frequently asked questions