Oven baked chicken tenders with panko are a simple and easy way to enjoy healthy crispy breaded golden chicken that’s low fat yet full of flavour.
Served with a homemade creamy dipping sauce free from refined sugar and paired with a garden salad and rough cut homemade baked chips, this is a clean eating comfort food you need in your life.
How do you make panko crispy chicken
- Dip the chicken tenders in the egg wash
- Press into the Panko Breadcrumbs
- Dip into the egg wash again
- Press into the breadcrumbs again
- Place into a baking tray with a heavy base, lined with baking paper
- Lightly spray the chicken tenders with oil (this is key, and extra virgin olive oil works well, or even coconut oil spray)
- Bake in a moderate oven.
Other Clean Eating Chicken Recipes you might like:
- Healthy Baked Asian Lemon Chicken,
- Quinoa Crusted Chicken Schnitzel,
- Baked Paprika Parmesan Chicken,
- Baked Salt and Chilli Chicken Breast,
- Low Carb Chicken Schnitzel.
How do I get panko to stick to chicken
The egg wash is an important component that shouldn’t be skipped as this is what helps the panko breading to stick to the chicken. The egg wash consists of 4 ingredients:
- 2 medium Eggs
- 1 tablespoon flour
- 1 tablespoon Soy sauce
- Pinch of salt and pepper
Simply whisk it together with a fork and you’re ready to start dipping the chicken.
What makes this panko chicken special?
The double dip and crumb is the secret with this recipe. Dip into the egg wash, press into the crumb, and repeat. It makes a big difference and you will end up with thick crusty crumb that is like it’s been deep fried, but it hasn’t!
How To Make A Panko Breadcrumb with Texture and Flavour
The breading or breadcrumb mixture consists of 6 items that give it flavour, texture and help to create that crispy golden outside.
- 2 cups Panko
- 2 tablespoons fresh grated parmesan
- 1 teaspoon Garlic salt
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried rosemary
How long do you cook panko chicken in the oven
Baked panko chicken tenders take 25 minutes to cook in the oven (180 degrees C/350 degrees F). If you’ve sprayed them lightly with oil, this will ensure that they get that golden crunch and crispy outside that you’d expect form panko oven fried chicken.
How To Make A Simple Creamy Dressing
You’ll need 6 ingredients:
- ¼ cup mayonnaise
- ¼ cup sour cream
- 1 teaspoon white vinegar
- 1 teaspoon dried mixed herbs (basil, oregano, parsley, chives, rosemary)
- ¼ teaspoon garlic powder
- a pinch of salt
Whisk it all together in a small bowl and there you have it. The good news is that this dressing will keep covered in the fridge for 3 to 4o days so if you have leftovers, you could use it:
- As a salad dressing
- Use in a pasta bake
- Drizzle over crumbed fish or oven baked salmon
- As a dipping sauce for steamed green beans, carrots, and broccoli.
I love making crumbed chicken with panko and because the texture of panko is more course than regular breadcrumbs, it results in a crunchier and crisper chicken piece and who doesn’t want that. Panko crumbs are easy to get your hands on. Even though they are a Japanese food item, they are pretty mainstream these days and can be found in the Asian food aisle of most supermarkets.
The great thing is that this recipe for crispy panko breadcrumbs also works perfectly with firm white fish like snapper, or even steak – done the same way, double breaded, lightly sprayed with oil and baked in the oven.
This is a super versatile recipe and once you’ve made it once or twice, you’ll be using it on more than just chicken, its that easy and that good!
For an alternative chicken tender recipe thats low carb, you may like to check out my Air Fryer Chicken Tenders without Breading. They practically cook themselves and they have a delicious spice combination that cooks up beautifully in the air fryer.
Oven Baked Panko Chicken Tenders
Ingredients
Chicken
- 500 grams/1 pound chicken tenderloins
Crumb/Breading
- 2 cups Panko
- 2 tablespoons fresh parmesan - grated
- 1 teaspoon Garlic salt
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried rosemary
Egg Wash
- 2 medium Eggs
- 1 tablespoon flour
- 1 tablespoon Soy sauce
- Pinch of salt and pepper
Other
- Olive Oil spray
- Creamy Dipping Sauce
- ¼ cup mayonnaise
- ¼ cup sour cream
- 1 teaspoon white vinegar
- 1 teaspoon dried mixed herbs - basil, oregano, parsley, chives, rosemary
- ¼ teaspoon garlic powder
- Pinch of salt
Instructions
- Preheat oven to 180 degrees C, or 320 F.
- In a mixing bowl, crack the eggs, add the flour, soy sauce and pinch of salt and pepper. Whisk until combined and smooth.
- On a large plate, or large bowl, place the panko, garlic salt, rosemary, oregano, basil, and parmesan. Use a fork to mix through evenly combined.
- Dip one tenderloin at a time into the egg wash, and press into the panko both sides. Dip into the egg wash again, and press into the panko both sides again. I call this a double crumb, but you can do just the one if you want. Repeat the process until all tenders have been egg washed and coated in panko.
- As the tenders are coated in panko, place them on a lined baking tray.
- Bake the chicken tenders in the oven at 180 degrees C, or 320 degrees C for 25 minutes.
- Creamy Dipping Sauce: Add all the ingredients to a bowl and whisk until combined, or put it all into a jar with a tight lid and shake it like you made it.
- Serve with creamy dipping sauce and a salad and chips.
Nutrition
Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.
Awesome stuff!