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Healthy Baked Chicken Strips Recipe

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4.4 from 3 reviews

This recipe for Healthy Chicken Strips features tender chicken tenders coated in a seasoned whole-wheat Panko breadcrumb crust, baked to perfection in the oven. Using a combination of flour, eggs, and flavorful breadcrumbs seasoned with paprika and garlic powder, these chicken strips deliver a crispy, guilt-free alternative to fried chicken strips, making them perfect for a family-friendly meal with a healthy twist.

  • Total Time: 35 minutes
  • Yield: 4 servings

Ingredients

Dry Ingredients

  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt, divided
  • 1 1/3 cup Panko breadcrumbs, preferably whole-wheat
  • 1 teaspoon sweet paprika
  • 1/8 teaspoon garlic powder

Wet Ingredients

  • 2 large eggs
  • 5 teaspoons avocado oil or organic canola oil

Main Ingredient

  • 1 pound chicken tenders

Instructions

  1. Preheat Oven: Preheat your oven to 400°F (200°C). Prepare a large baking sheet by coating it with cooking spray or brushing it lightly with oil to prevent sticking.
  2. Prepare Flour Mixture: In a shallow dish, combine the all-purpose flour with 1/4 teaspoon of the salt. This will be the first coating layer for the chicken.
  3. Beat Eggs: In a second shallow dish, beat the two large eggs thoroughly. Set this dish beside the flour mixture for easy access during dredging.
  4. Season and Oil Breadcrumbs: In a third shallow dish, mix the whole-wheat Panko breadcrumbs with the sweet paprika, garlic powder, and the remaining 1/4 teaspoon salt. Drizzle the avocado or canola oil over the breadcrumb mixture, then mix thoroughly with a fork to ensure all crumbs are evenly coated with oil and seasoning.
  5. Dredge Chicken Tenders: Using one hand for dry ingredients and one hand for wet, coat each chicken tender first in the flour mixture, turning to cover completely. Then dip into the beaten eggs, coating fully. Finally, press the tenders into the breadcrumb mixture, ensuring every side is covered. Place the coated tenders on the prepared baking sheet. Repeat until all tenders are coated, then discard any leftover dredging mixtures.
  6. Bake Chicken Strips: Place the baking sheet in the preheated oven and bake the chicken strips for 22 to 25 minutes, or until the chicken is cooked through and the coating is crisp and golden brown.

Notes

  • Using whole-wheat Panko breadcrumbs adds extra fiber and nutrients compared to regular breadcrumbs.
  • For best results, use one hand for dry ingredients and the other for wet ingredients to avoid clumping during dredging.
  • Ensure chicken strips are evenly coated to achieve a uniform crispy texture.
  • You can substitute avocado oil with organic canola oil if preferred.
  • Serve with your favorite dipping sauces such as honey mustard, barbecue sauce, or ranch dressing.
  • Author: Monica
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Main Dish
  • Method: Baking
  • Cuisine: American
  • Diet: Low Fat

Find it online: https://monicarecipes.com/healthy-baked-chicken-strips-recipe/