Homemade Chicken Tenders

9 37 392
Ingredients Minutes Calories
Prep Cook Servings
15 min 22 min 4
Homemade Chicken Tenders
Health Highlights


2 breast Chicken breast, boneless, skinless (sliced in long even strips)
2/3 cup Bread crumbs, whole wheat
1/3 cup Spelt flour (or gluten free all purpose flour)
1 tbsp Potato starch
2 medium egg Egg (lightly whisked)
1/2 tsp Salt
1 tsp Cayenne pepper
1 tsp Paprika, smoked
1/4 cup Olive Oil, Extra Virgin


Preheat oven to 400°F. Prepare a flat baking sheet with parchment paper for easy clean up.

Mix flour, salt, and spices in a shallow baking dish. Place breadcrumbs in an another swallow dish. Beat eggs in a separate bowl. You should have three different shallow bowls- a flour mix, an egg mix, and breadcrumb mix.

Drizzle the chicken tenders with a little bit of olive oil.

Use one hand for dry ingredients and other for wet ingredients while coating the chicken strips. Dip the the chicken tenders in the flour mix, turning to coat, then in the egg mix to fully coat, then the breadcrumb mix to fully coat. Then place the chicken tenders onto a prepared baking sheet. Continue the process until all the chicken strips are coated.

If you want to freeze any at this point, it is good to place the strips on a baking sheet lined with parchment, and place in the freezer for two hours. After two hours, place the strips into a freezer bag and save for a later time.

If cooking right away, place the tray into a preheated oven and bake until chicken is cooked throughout, about 22-25 min. Flip the strips over half way through the time.

Nutrition Facts

Per Portion

Calories 392
Calories from fat 176
Calories from saturated fat 32
Total Fat 19.5 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 11.2 g
Cholesterol 180 mg
Sodium 449 mg
Potassium 538 mg
Total Carbohydrate 22.3 g
Dietary Fiber 2.7 g
Sugars 1.1 g
Protein 33 g

Dietary servings

Per Portion

Grain 1.1
Meat 1.3
Meat Alternative 0.3

Energy sources