Description
Crunchy on the outside, juicy on the inside, these crispy panko chicken tenders are pan-seared and oven-baked to golden perfection. Served with a bold balsamic mayo dip, they’re healthier than fried, packed with flavor, and easy to make.
Ingredients
Chicken Tenders
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1 lb chicken breast, cut into strips (approx. 12 tenders)
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1 cup plain panko breadcrumbs
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1/4 cup egg whites
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1/2 tsp garlic powder
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1/2 tsp onion powder
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1/2 tsp kosher salt
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1/2 tsp paprika
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1/4 tsp dried basil
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1/4 tsp dried oregano
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Fresh cracked pepper, to taste
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Olive oil spray
Balsamic Mayo
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1/4 cup light mayonnaise
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1 tbsp balsamic vinegar
Instructions
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Preheat oven to 400°F. Line a sheet pan with foil and set a wire rack on top. Lightly coat with oil spray.
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Slice chicken breast into uniform strips.
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In a shallow bowl, whisk egg whites. In another bowl, mix panko with all spices and herbs.
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Dip chicken into egg whites, then press into the seasoned panko to coat fully.
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Heat a frying pan over medium-high and spray with oil. Sear tenders for 2–3 minutes per side until golden (not fully cooked).
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Transfer tenders to the wire rack and bake for 15–20 minutes until internal temperature reaches 165°F.
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In a small bowl, mix mayo and balsamic vinegar for dipping.
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Let tenders rest for 5 minutes before serving.
Notes
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For extra crisp, toast panko before using.
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Add Parmesan cheese to the breading for richness.
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Air fryer method: 375°F for 12–15 minutes, flipping once.
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Use Greek yogurt instead of mayo for a lighter dip.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Pan + Oven
- Cuisine: American
Nutrition
- Serving Size: 1/4 recipe (3 tenders)
- Calories: 230
- Sugar: 1g
- Sodium: 370mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 1g
- Protein: 27g
- Cholesterol: 75mg