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Crispy Baked Chicken Tenders Easy Lunchbox Meal Prep

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These crispy baked chicken tenders are perfect for lunchbox meal prep, staying crunchy even after refrigeration. Made with simple ingredients and a double-coating technique, they’re a healthier, delicious alternative to frozen or deep-fried versions.

Ingredients

Scale
  • 1½ pounds boneless, skinless chicken breasts (about 3 medium breasts)
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ¼ teaspoon paprika
  • 1 cup panko breadcrumbs
  • ¼ cup grated Parmesan cheese
  • ½ teaspoon onion powder
  • ¼ teaspoon dried oregano
  • Pinch of cayenne pepper
  • 2 large eggs
  • 1 tablespoon Dijon mustard
  • 1 teaspoon water
  • Olive oil spray

Instructions

  1. Preheat your oven to 400°F (200°C). Place a wire rack on a rimmed baking sheet and spray it lightly with olive oil.
  2. Trim any excess fat from the chicken breasts. Cut them lengthwise into strips about 1 inch wide and 4 inches long. Season the strips evenly with salt, pepper, garlic powder, and paprika. Let them sit for 5 minutes.
  3. Set up your dredging station. In the first shallow bowl, whisk together the eggs, Dijon mustard, and water until smooth. In the second bowl, combine the panko breadcrumbs, Parmesan cheese, onion powder, oregano, and cayenne.
  4. Working with one strip at a time, dip it into the egg wash, letting any excess drip off. Then place it in the breadcrumb mixture. Press the breadcrumbs firmly onto both sides. Lift the strip, let any loose crumbs fall off, then dip it back into the egg wash quickly and press into the breadcrumbs again. Place the coated strip on the wire rack.
  5. Repeat with all strips, leaving a little space between each tender for air circulation.
  6. Lightly spray the tops of the tenders with olive oil.
  7. Bake for 12 minutes. Carefully flip each tender using tongs. Spray the flipped side lightly with oil.
  8. Bake for another 8-10 minutes, until golden brown and internal temperature reaches 165°F (74°C).
  9. Remove from oven and let the tenders rest on the wire rack for 3-5 minutes before serving or packing.

Notes

For extra crispiness, use the double-coating technique. Let the coated tenders rest on the wire rack for 5 minutes before baking to help the coating adhere. If your oven runs hot, check the tenders at 18 minutes. For gluten-free, use gluten-free panko. For dairy-free, omit Parmesan and add extra panko plus nutritional yeast.

Nutrition

Keywords: crispy baked chicken tenders, lunchbox meal prep, healthy chicken tenders, baked chicken tenders, easy chicken recipe

Find it online: https://clunkcook.com/crispy-baked-chicken-tenders-easy-lunchbox-meal-prep/